Living A Sedentary Lifestyle

Back pain is an incredibly common affliction, one that will affect most of us as some point in our lives. Many different factors contribute to the development of back pain, but three of the most common culprits are a sedentary lifestyle, muscle and ligament strain, and obesity.

Sedentary Lifestyle
In today’s society, many of us lead an extremely sedentary lifestyle. A large number of us spend our days sitting at a desk and typing at a computer. Since “sitting puts more pressure on your back than any other position, even more than standing”1 these hours of continuous sitting are extremely harmful to our backs.

Muscle and ligament strain
Many people develop back pain as a result of muscle and ligament strain. Muscle and ligament strain can occur when people use their back muscles in ways for which they are unprepared, such as lifting heavy objects or playing sports.1 When people use their back muscles without properly preparing or conditioning the muscles, injury is common. Sudden movement, however innocuous it may seem, can also cause this kind of strain. If the back and abdominal muscles are not given sufficient time to contract in a way that will protect the spine, any movement can create some degree of back pain.

Obesity
Excess weight and lack of exercise can also contribute to the development of back pain. Surplus weight located around a person’s middle can cause an unnecessary burden on the back.2 This extra load causes strain resulting in an interruption in the natural curvature of the spine causing back pain.3 Since any additional weight carried around the midsection aggravates back pain, obesity can be identified as a major contributor to back pain.

Unfortunately, back pain is easily triggered however there are methods that can be employed to avoid this type of pain. The prevention of back pain can be realized in a number of ways, including exercise, core muscle strengthening, and the maintenance of correct posture.

Exercise
Exercise is a good way to alleviate back pain. Since a sedentary lifestyle and obesity both cause back pain, regular exercise can serve to prevent this kind of pain. Sitting puts a lot of pressure on the back, thus leading a more active lifestyle can help alleviate some of that pressure. Also, regular exercise allows individuals to combat obesity and maintain a healthy weight. Maintaining a healthy weight will remove unnecessary strain on the spine.

Core Strengthening
Regular exercise, which includes some form of muscle strengthening, will help prevent back pain. Specific exercises, such as those that strengthen the core muscles, are especially good for preventing back pain. Strong abdominal and lower back muscles “…work together like a natural corset for your back”4 helping to alleviate the strain that is put on the spine during movement, thus protecting the back from injury. Weak abdominal and back muscles do nothing to prevent back pain. For example, playing a casual game of basketball can cause back pain if the player’s core muscles are not sufficiently conditioned. The maintenance of strong core muscles will better protect an individual’s back during any physical activity, whether it be helping a friend move a heavy couch or playing a game of basketball.

Posture
Maintaining a healthy posture during all activities including sitting, standing, driving, and sleeping is important for preventing back pain.5 The way we sit and stand, as well as lift objects has an effect on our back health. Keeping the spine straight and untwisted during all activities as well as supporting the lower back while sitting and sleeping are essential steps to ensure proper posture.5 It is also very important to sustain good posture and proper body mechanics while lifting heavy objects as improper lifting technique is a common back pain culprit.

Chiropractors use a variety of methods to treat back pain. The most renowned method is spinal manipulation, but chiropractors also manipulate soft tissues and provide counselling and advice regarding lifestyle changes that can help a patient manage or avoid future back pain.

Spinal manipulation
Spinal manipulation, or chiropractic adjustment, is a method used by chiropractors to treat back pain.6 It is a technique in which force is applied to a joint in the spine in a controlled manner by a trained chiropractor.7 Force is applied to the spine in different ways; sudden force is applied to improve range of motion and gradual force is used to release tension in a joint.8 The goal of this type of treatment is to reduce pain, as well as regain range of motion and functionality.6

Soft Tissue Manipulation
As well as manipulating joints, chiropractors also deal with soft tissues including muscles, tendons and ligaments.8 Chiropractors use massage, stretching and myofascial release therapy when manipulating soft tissue. Massage is used to “reduce muscle spasm, soreness, or tightness”8 and range of motion in the muscles can be regained through stretching.8 Finally, myofascial release therapy is a kind of soft tissue manipulation that includes the use of gentle continuous pressure on the myofascial tissue.9 This kind of treatment is utilized following an injury to augment muscle flexibility and function.

Lifestyle advice
Chiropractic care is not restricted to joint and soft tissue manipulation. Chiropractors also help treat patients’ back pain by providing advice regarding lifestyle, diet, nutrition and exercise.10 This advice serves to help chiropractic patients manage or prevent future back pain as well as improve their overall health. Advice regarding rehabilitation programs can also be acquired from a chiropractic visit.

In conclusion, back pain is a common issue that affects many people and can be caused in a number of ways. However, there are also a number of preventative steps that can be taken to avoid chronic back pain. Finally, chiropractors use a variety of treatments to help patients reduce pain and regain functionality and mobility of their spine and back muscles.