Back problems are among the most common conditions in Canada. Approximately 80% of Canadians will likely experience some episode of back pain in their lives. Back pain is also one of the leading causes of work absences.
There are many contributing lifestyle factors, such as prolonged sitting, obesity, overall movement patterns, too much exercise, too little exercise, the wrong types of exercise or movement, weak core, pelvic floor dysfunction, auto-immune diseases, diet, and food allergies contributing to inflammation.
With experience both practising and teaching yoga, and dealing with my own lower back pain that began during pregnancy, I have found some techniques that work well, combining mobility and strength. It is important to remember that we are all built differently, and all lead different daily lifestyles. What works for one person, might not help someone else.
In general terms, for a healthy and mobile spine, it should be able to move in every direction, forward bending, back bending, twisting, and side bending. When acutely injured, we may need to take a break from some movements, but a temporary break, not a lifetime of “my back hurts, so I can’t twist”. Simply modifying how we are moving, rather than not moving at all is an effective long term approach.
Some back issues can also affect the nerve pathways. If a certain muscle is tight, and is putting pressure on the surrounding nerves, this can cause issues with our respiratory and digestive systems.
If you consider how you move every day, or if you are sitting for long periods of time, your lower back might be both tight and weak. You will most likely try to compensate your movement patterns, potentially causing issues with your hips, other parts of your back, and the QL (Quadratus Lumborum). Dysfunction with your QL may cause pain in your hips, buttocks, thighs, sacroiliac joint, general lower back pain, and potentially abdominal pain.
You have back pain, but you’re afraid to move because of the pain, this becomes a vicious cycle. You compensate all your movement patterns, muscles become weak and stiff, you become more likely to develop other diseases, and pain that seems to move around your whole body.
To keep this brief, just keep moving. Consider how you can combine movement and strength, and have a good team of practitioners on your side, such as physiotherapists, chiropractors, massage therapists, and yoga therapists.
Stay tuned for my upcoming series, as we take a closer look at some of the more common types of back pain.