Exercising with Chronic Back Pain

Do you suffer from a chronic ailment or pain?  Well, take comfort in knowing you’re not the only one out there!  One of our long-time members, Sally Blake, wanted to share her story in hopes that it will inspire others also dealing with chronic pain.  Here's a Q&A session between Sally and her trainer, Amanda Tovar.

• Describe the issue you are currently having with your back.
• I have chronic back pain.  My back is very tight and I constantly feel a dull ache in my lower back.  I must take Advil every morning to deal with the pain.
• How long have you dealt with chronic back pain?
• About a year.
• How has this affected your workouts?
• I definitely have more limitations than I used to.  It can be very frustrating at times.  I feel like my body is older than my age. 
• What has helped you stay motivated through this?
• Maintaining a healthy body weight is very important to me.  That is a major motivation in itself.  Also, I know that not exercising will worsen my condition.
• In what ways has your trainer helped you out?
• You (Amanda) always gear my workouts towards gaining strength in my back.  You also do exercises with me to help loosen my back muscles.  We work a lot on my balance to prevent injuries.  You keep me motivated to keep coming to the gym!!
• What would you say to someone with chronic pain who wants to start (or restart) exercising?
• To really put forth an effort even though it will not be easy and most likely be uncomfortable.  It is definitely worth the effort.  It will help you in the long run!! 

 
If any of this rings true in your life, don’t let it get you down!  Take control by learning exercises that are right for you and be consistent in doing them!  Take a lesson from Sally Blake, “it’s worth the effort"!

 

 

Need more help getting started?  Come in a talk with a trainer here at PROMATx Health Club to find out how we can get you on the path to controlling your pain through exercise and stretching.

Chronic Back Pain - A Personal Story

Chronic back pain.  Just hearing that phrase gives some people the shivers.  If you have never experienced back pain, be thankful.  If you suffer from chronic back pain, here is a personal story we would like to share with you.  Meet April Crosby.  She is a personal trainer here at PROMATx Health Club and she suffers from chronic back pain.  Here's her story. 

I have been active all of my life...softball, basketball, volleyball, and dance team in high school; intramural sports in college; running, hiking, mountain biking, group exercise instructor, personal trainer, yoga, and soccer as an adult.  It has always been unusual for me to be sedentary.  Approximately three years ago, however, that changed.  I experience what some would call "the straw that broke the camel's back".  After years of wear and tear on my body, I began to experience low back pain.  It started out as manageable discomfort.  My back was stiff in the morning and occasionally I had pain when lifting objects.  It slowly progressed over the course of a few months into daily pain where it was difficult for me to sit or stand for more than 5 minutes at a time; I couldn't seem to get comfortable.  Then I noticed I had shooting pain that traveled from my low back down through my left leg and into my foot.  I felt as if I constantly had to move my left leg to keep the shooting pain "under control".  At this time, I was running and playing soccer.  Both of these became difficult if not impossible to participate in.  It would take me days to recover from a soccer game...most of those days were spent lying on the floor on an ice pack with my feet propped up on the couch.  My chiropractor was helping to provide a little relief but it was short-lived.

At this point I knew I needed medical intervention.  I went to a physical medicine physician and was "prescribed" a course of physical therapy and pain medication.  I'm not one to take medicine...I'd rather take the holistic approach to healing.  Now it was time to start physical therapy.  After unsuccessful attempts to "cure" my back pain, my therapist recommended I get an MRI.  That's what I did.  The results...3 herniated discs in my low back (L1/L2, L2/L3, and L4/L5).  Physical therapy was not working; pain medication was only a "band-aid" to my problem.  Where do I go from here?  My physical medicine physician recommended stronger pain management with epidural injections.  That wasn't the answer I was looking for so I decided to do a little research on my own.

Next came a discussion with my chiropractor about spinal decompression.  Although he did not have the proper equipment at his office, he felt it would be a very good option for me to explore.  After meeting with another chiropractor who offered this service, I was hooked.  I told him "let's try it...what do I have to lose?".  I liked this non-invasive approach...no needles, no surgery, just gentle "traction" to allow the discs to heal and return to their original position between the vertebrae where they belong.  After the first session, the shooting pains in my left leg lessened.  After the complete course of treatment (approximately 2 months), I was pain free and ready to get back to my physically active lifestyle.

I'm not telling this story to promote spinal decompression (although it worked wonders for me!!), I do want people to know that it is possible to overcome physical limitations.  I couldn't participate in the activities I enjoyed (soccer, yoga, running) and every day activities like sitting and standing were excruciatingly painful.  Although I will continue to have problems with my lower spine the rest of my life, I do know how to manage my life through stretching, yoga, and physical activity to keep my body strong and healthy.  The discs in my lumbar area will continue to bulge/herniate due to the weakened ligaments; however, I am still active in soccer and compete in half-marathons and I take care of my body to keep "flare-ups" to a minimum.

My advice to you...find what works for you and don't give up.  Explore all of your options if you seek medical help.  Talk to those around you for support and advice.  Most importantly, take care of your body...it's the only one you get!

Improving Hamstring Flexibility

In our last post, we discussed back pain.  One cause of back pain is tight hamstring muscles.  This is the group of muscles that runs on the back of the thigh from the buttocks to the back of the knee.  When this muscle group is tight it pulls the pelvis backwards and down, causing the hips to tuck slightly.  When this occurs the muscles running down the back that attach to the top of the pelvis are overstretched.  Thus resulting in back soreness or pain. 

When your hamstrings are tight it's important to stretch all the muscles, not just the hamstrings, that attach to the hip and knee.  There are five major muscle groups you can stretch on a daily basis to improve not only hamstring flexibility but also hip movements.  First let's talk about some basic "rules" of stretching:

1. Stretching should never be painful.  You should feel resistance in the muscle but NEVER pain.  If you feel pain, back off the stretch just a little; if you still feel pain, stop stretching immediately.
2. Always warm-up prior to stretching.  Stretching a "cold" muscle is not beneficial and can cause pain.  Perform light exercise (i.e., walking, biking) for 6-8 minutes prior to stretching or, better yet, stretch at the end of your workout.
3. Breathe normally.  It's common when stretching a tight muscle to hold your breath.  Try to breathe normally to allow oxygen to get into your system and out to the muscle you are stretching.
4. Perform each stretch in a slow, controlled manner.  NEVER bounce when stretching.  This can damage the muscle and cause intense pain.
5. Hold each stretch for at least 10 seconds.  You can repeat the stretch up to 10 times for maximum benefit.

Now that you know some basics, let's look at 5 muscle groups to stretch to improve hamstring flexibility and hip motion.

1. Quadriceps Stretch on Bench
• Position yourself on the edge of a bench or your bed so your left leg is on the floor and right thigh is flat against the bench/bed.
• Lift your right foot and grab it with your right hand (or wrap a towel around the foot).  Keep the thigh on the bench/bed.
• Gently pull foot towards buttocks until a stretch is felt in the front of the thigh.
• Hold for 10 seconds and repeat up to 10 times.
• Repeat with left leg.
2. Lying Hamstring Stretch
• Lie on your back, keeping back flat and eyes focused upward.
• Grasp the back of one thigh with both hands (or wrap a towel around thigh).
• With a bent knee, gently pull that leg to a 90-degree position versus the floor.
• Flex your toes towards your head and slowly straighten the knee.
• Hold for 10 seconds and repeat up to 10 times.
• Repeat with opposite leg.
3. Piriformis Stretch
• Lying on your back, cross your legs just as you might while sitting in a chair with the ankle on top of the opposite knee.
• Grasp the "under" leg with both hands and gently pull the knee toward the chest until a stretch is felt in your buttock and thigh.
• Try to keep the head on the floor.  If this cannot be done, wrap a towel around the thigh and pull with the towel.
• Hold for 10 seconds and repeat up to 10 times.
• Repeat with opposite leg.
4. Gastrocnemius (Calf) Stretch
• Lean against a wall or other stationary object, palms flat against the object.
• The leg you want to stretch is back, several feet from the wall, your heel firmly positioned on the floor.  The other leg is bent about halfway between your back leg and the wall. 
• Start with your back straight and gradually lunge forward until you feel the stretch in your calf.
• Hold for 10 seconds and repeat up to 10 times.
• Repeat with opposite leg.
5. Soleus (Calf) Stretch
• Position yourself similar to the previous stretch with back straight and palms against the object/wall.
• The difference is that you start in a "seated" position with both legs bent, buttocks dropped.
• Gently lean into the wall until the stretch is felt in lower calf near the Achilles tendon.
• Hold for 10 seconds and repeat up to 10 times.
• Repeat with opposite leg.

Now that you know how to stretch and which muscle groups to stretch, try it today.  Spend about 5-10 minutes every day performing these five stretches.  You should begin to notice a difference within a few days.  Perform these stretches regardless of whether you feel tightness in your hamstring.

You'll feel better and movement will become easier when you don't have to fight against tight muscles!!

What's Causing Your Back Pain?

More than 80% of Americans suffer from back pain.  Are you one of them?  Back pain can stem from any number of sources and people are experiencing chronic back pain more than ever.  Is your pain acute (less than 6 weeks in duration), sub-acute (6-12 weeks duration) or chronic (more than 12 weeks duration)?  What do you do to alleviate pain?

Let's first look at some causes of back pain:

1. Belly fat - excess weight on the stomach causes the low back to curve excessively thus placing a lot of stress on the lower spine.
2. Posture - sway back (increased lower spine curve) or flat back places the spine in awkward positions and requires more effort from the spine to do normal, everyday activities.
3. Improper lifting - bending from the low back to pick up objects from the floor can cause back pain.  Lift from your legs and bend at the hips instead.
4. Constipation/Irregular bowel movements - yes I went there!  Blockage in the lower intestines puts pressure on the low back.
5. Bad mood/stress - poor outlook on life or stress exacerbates pain levels.
6. Vitamin D - studies have shown that people with chronic back pain have lower levels of vitamin D.  (check out our previous blog on the importance of vitamin D.)
7. Sitting for long periods of time - sitting actually puts more pressure on the spine than standing because you are sitting directly on your tailbone.
8. Weak abdominal muscles - strong core muscles, including abdominal muscles, can act as a "brace" to protect the low back during movements.

These are just a few causes of back pain.  Take a look at your back pain and try to determine the cause(s).  Is it one listed above?  These are all "controllable" causes of back pain.  If you are one who battles with chronic pain due to arthritis, previous back injury, herniated disks, etc., then you probably know the cause of your pain.

What can you do to alleviate back pain?  Ice is always a good tool.  Get yourself a nice big ice pack and ice your back 15 minutes on, 15 minutes off.  Stretching is another easy tool.  Stretch your hamstrings, piriformis (butt muscle), quadriceps (thigh), and hip flexors on a daily basis.  Tight muscles will pull on the pelvis which can put excess strain on back muscles.  Surprisingly enough, movement is a good cure for back pain.  Talk to anyone who has had a major back surgery recently and they'll tell you their physician advised them to "keep moving".  Movement allows blood flow to the muscles delivering much needed oxygen.  Finally, chiropractic care can be helpful for both acute and chronic back pain.

Want more info?  Talk to a trainer at PROMATx Health Club to find out how you can prevent back pain, or if you are one of the 80% with back pain, how you can alleviate pain.

Stand up straight, take a deep breath, and use proper form when performing any task.  Your back will appreciate it!!