According to the Mayo Clinic, in the United States, chronic back pain is one of the most common reasons cited by patients for going to the doctor or for taking time off of work. Back pain is so prevalent that a majority of Americans will suffer from it at least once in their lives.
Top 3 Reasons for Lower Back Pain
There are many causes of low back pain, including injury, obesity, and core weakness. The muscles of the lower back can be injured—strained, sprained, or herniated disks—in several ways, ranging from incorrect posture and lifting habits, to sudden, wrenching twisting movements.
Overweight people are also at risk for developing back pain, particularly if they carry that weight in their abdomen. The amount of weight that the back supports puts pressure on the spine and may injure it.
Core weakness is a big issue too, particularly for people who live a sedentary lifestyle. Lack of exercise and any other physical activity produce weak muscles in the abdomen and hamstrings. When these muscles (which comprise a bulk of the body’s strength core) are weak, other, stronger muscles tend to make up for them, and this imbalance leads to injury through a process of misalignment and repetitive stress upon parts of the body not designed to bear the load of movement.
Treatment Options for Back Pain
Lower back pain can be relieved through a comprehensive plan involving heat packs, massage, applying anti-inflammatory gels, physical therapy, and manual adjustments made by a chiropractor. Chiropractic care is beneficial when it comes to back pain, since the spine is almost always involved—especially when it comes to core weakness.
After the acute episode of pain subsides, core weakness can be specifically addressed to prevent back pain in the future.
Strengthen Core Muscles to Prevent Back Pain
Aside from losing weight and maintaining proper form when bending or lifting weights, a good way to prevent or stop low back pain is to strengthen the core muscles.
The core is generally considered to be the mid-section of the body, roughly the area below one’s pelvis all the way up to the nipples. Within this part of the body reside the muscles responsible for all activities that require standing or sitting erect. These muscles support and stabilize the spine, protect it from getting injured, and form the base of movement in coordination with other muscles in the body. Core weakness almost always leads to back pain, so the basic thing to do is strengthen the core muscles which are supporting the spine, enabling them to bear your bodyweight and perform daily activities without difficulty.
There are several ways to strengthen the core. One is through stretching—Yoga and Swiss ball exercises are great examples—since these kinds of activities improve flexibility and loosen tight muscles. Usually, these routines take only 10-15 minutes and specifically address core weakness. These routines are best done 2-3 times a day, though, for optimum effect.
With a strong core, not only will back injury be prevented, one will also enjoy smoother movements without fear of being injured, improved balance and coordination, and better posture.
