It’s the central pivot of our bodies, the structure around which all of our movements are executed. The spine has such a fundamental effect on our quality of life that we should be lovingly protecting it and keeping it safe from harm. Yet, according to the Australian Institute of Health and Welfare, our slouchy lifestyles have made back pain not only the most prevalent, but with total spending on pain relief exceeding $8 billion, also the most costly musculoskeletal condition in Australia. The good news is, with a little attention, it’s not too difficult to keep a back happy.
Meet Your Spine
This clever stack of vertebrae and cartilage plays best supporting structure to your skull, pelvis, arms, legs, ribs, and spinal cord (which connects your brain to your body via the nervous system). The jelly-like cartilage discs between each vertebra provide cushioning and shock absorption, and a complex series of muscles and ligaments keeps it all in place. With a natural s-shaped curve, it is both strong and flexible, enabling you to twist, bend and arch at your leisure. Your spine’s job is to deal with the physical stress placed on it from everyday activities. Unfortunately, sedentary modern lifestyles and workplaces have not been designed with spines in mind.
How Do Backs Go Bad?
This common condition affects men and women equally. In a healthy adult the most frequent cause of back pain is injury or trauma to the vertebrae and surrounding tissues. Modern lifestyles, complete with long hours of sitting at desks, on couches, using computers, and general inactivity, have created a population of weak-backed people. Weak muscles are particularly susceptible to injury, as they are unable to handle the stresses and strains of everyday activities (not to mention the odd burst of well-intentioned exercise). Sprains, strains, and spasms of the muscles and ligaments of the back can come from such simple activities as overstretching, lifting something too heavy, housework and gardening.
Acute symptoms may come in the form of muscle aches, shooting pain, limited movement and limited flexibility. Back pain is considered chronic when it persists longer than three months. If the strain is too much for the spine, or it becomes overly compressed, it can lead to bulging or rupture of an intervertebral disc. Bulging discs can put pressure on the nerves coming from the spine and lead to problems such as sciatic pain.
8 common causes of back pain
- Insufficient exercise, or exercise without warming up and cooling down
- Not moving enough during the day
- Old mattresses
- Poor posture
- Being overweight
- Stress
- Dehydration
- Non-ergonomic workplaces (In Australia 39% of back pain is work-related)
Prevention better than cure
There’s an easy option when it comes to avoiding ongoing pain and costly treatments, and that’s by preventing back pain from occurring in the first place. Not only will this save you much moaning and groaning (and hard-earned dollars), but you may actually start noticing an overall feeling of good health too. Here are six top tips for you and your back:
- Exercise. Do it regularly and the muscles that support your spine will improve along with your posture. Gentle exercise for 30 minutes a day is the goal, but even incidental exercise such as using the stairs instead of the lift will do. Remember to warm up and cool down.
- Watch how you lift. Bend your knees and keep your abs tight when lifting. When carrying, keep the object close to your body and keep your back straight. Whatever you do, don’t twist while lifting or carrying something heavy.
- Take a break. If you have to sit for long periods (i.e. driving or at work) take a minute every hour to stretch or have a little walk. This will loosen your back muscles and allow your joints some flexibility.
- Take a load off. Maintaining a healthy body weight prevents the extra weight from compressing the intervertebral discs, and putting strain on the back.
- Sleep well. If you’re waking stiff and sore in the morning it may be your mattress. You might also want to adjust your sleeping position, for example, sleeping on your stomach puts undue stress on your back.
- Drink up. Keep yourself fluid and flexible by drinking plenty of water. It rehydrates your muscles and keeps your intervertebral discs heightened and healthy.
Don’t be a slouch
The health of your back is intimately linked with your posture, and the quality of your posture is intimately linked with your core muscles. Unless you are super-fit, or were brought up attending ballet lessons twice a week, chances are you slouch. Slouching placates your inner slob, but it also weakens your deep abdominal and lower back muscles, otherwise known as your core.
Core strength
These synergistic muscle groups work together, complimenting each other’s movements, while they support your spine and give you fabulous, movie star posture. When it’s strong it lowers the chance of injury or damage to your spine and keeps your vertebrae in alignment. Exercises that improve your core muscles include yoga, pilates, and swimming.
When To See a Doctor
Most back pain can be managed easily, but every so often back pain can indicate a more serious problem. Back pain accompanied by fever, difficulty passing or controlling urine, weakness or numbness in the legs, pain when coughing, or severe pain that keeps getting worse, is worth getting checked out by your GP.
Getting back to health
If you’ve already done yourself a mischief there are a few things you can do other than downing painkillers.
- Temporarily reduce heavy activity.
- Exercise. Strengthening, mobilising and stretching is great, but often best prescribed by an exercise specialist, such as a physiotherapist.
- Acupuncture has been shown to have wonderful analgesic effects, and reduces muscle spasm, inflammation, and nerve pain.
- Massage. Any excuse!
- Joint mobilisation and manipulation can help re-align unhappy spines. Qualified osteopaths or chiropractors can help you with this.
Somebody Help Me
Here’s a list of therapies that can help you out of a tight spot …
Acupuncture
Acupuncture has been used for pain relief for centuries. Acupuncture reduces pain by releasing ‘stagnation’ and encouraging blood flow to the affected area. This flushes injured tissues with nutrients and sweeps away inflammation, swelling, and bruising. It also encourages muscle, joint, and bone repair, which in turn eases chronic pain. Needles are placed around the painful area, as well as at points on the arms, legs and feet. These needles are hair-fine and are essentially painless. Current research confirms what the Chinese have known for so long. Research published in the Clinical Journal of Pain has shown that not only is acupuncture a safe and effective treatment for back pain, but that the results last for six months or longer without the negative side-effects of medication. You can find your local practitioner through the Australian Acupuncture and Chinese Medicine Association.
Craniosacral Therapy
The origins of craniosacral therapy can be found in early 20th century cranial osteopathy, but in the mid 1970’s Dr John Upledger developed the fledging theory into a complete therapy. Your craniosacral system is the bones and soft tissues of your head, spine, sacrum, and pelvis. Craniosacral therapists work with the fluid that surrounds, protects, and nourishes these structures, while travelling around them in a kind of tidal movement. Using a light tough, practitioners mobilise and release restrictions that cause pain and dysfunction in the body. Each treatment lasts around 40-60 minutes. The Craniosacral Therapy Association of Australia has a list of practitioners in each state, or find one in a natural health directory.
Rolfing
Rolfing, also known as Structural Integration, was developed by Dr Ida Rolf over 50 years ago. Deep tissue manipulation and movement integration is designed to reshape your body’s myofascial structure and remind the structures of your body how to work together again. Rolfers work the connective tissue of the body until it is supple, allowing muscles to lengthen and fall into proper alignment. Releasing this tissue tension encourages correct alignment, improves posture, and increases range of movement. Basic Rolfing treatment consists of 10 weekly sessions, each session taking 60-90 minutes. The Australian Group of the Rolf Institute of Structural Integration has a list of practitioners, or try a natural health directory.
Bowen Therapy
Bowen therapy also works on the connective tissue (fascia) to ease pain and improve posture. Unlike Rolfing (which employs techniques similar to classic massage), Bowen therapy uses sequences of small movements over particular areas of the body. Using gentle movements that vary in pressure, Bowen therapists use their hands to roll across the muscles, tendons and ligaments, to release the fascia. These techniques affect the autonomic nervous system, increase oxygen production, and improve circulation, which relieves pain and physical and emotional stress. During your treatment the therapist may leave the room after some of the moves to allow your body to process the information. Most treatments take 30-60 minutes. To find a Bowen therapist near you the Bowen Therapists Federation of Australia has a list for each state.
Alexander Technique
If your back pain is recurring and you’re sick of going to the chiropractor, it may be time to unlearn some bad habits. The Alexander technique addresses the cause of back problems by stopping them before they start. By helping you to rediscover poise, balance, and coordination while you move through your everyday activities, this clever technique significantly reduces strain on your bones, joints and muscles. The result is a sensation of lightness throughout your body as it begins to move more efficiently, with childlike ease. A study printed in the British Medical Journal in 2008 reported that a series of six lessons in the Alexander technique combined with an exercise regime significantly reduced both chronic and recurrent back pain. Find your local practitioner through the Natural Therapy Pages.
Simple changes to your lifestyle can make huge changes to your long-term health and happiness. Looking after you spine now will help you stay active and comfortable, whatever age you may be.
By Aja Stuart.
By Julie Hamilton on Friday, December 11, 2009 and filed under 'Healthy Living' | (0)
Authors Website: http://www.omigoddess.com.au
Speakers at Turning the Tide also represented environmental conservation of the oceans, rivers, and other shared open spaces (also called "the commons"), detailing how they physically engaged with what they intended to protect. For two of the speakers, radical transparency took the shape of documentary photographs or films of their efforts. Bryant Austin made it his life's work to produce high-resolution, life-size photographs of whales that are currently being hunted in huge numbers, mostly by Japan and Norway. His photographs (a small example is posted at right; for many more visit 
