Kenneth Gardner
Dear Mr. Gardner
I AM a 30-year-old female reader of your column and am desirous of losing some weight. I am 5'5'' tall and my bone structure is big. My concern though is that I have a prolapsed disc which makes it difficult for me to do aerobics and so on. Do you have any advice for such a case?
- Stacy-Ann
Exercise expert's response
Dear Stacy-Ann,
BACK PAIN is a very common ailment. It can result from sudden traumatic injuries but is more often the long-term result of weak and inflexible muscles, poor posture, or poor body mechanics. Some of the underlying causes of back pain in injury include weak inflexible muscles in the back, hip abdomen and legs; excess body weight, body position when standing, sitting or sleeping, poor lifting and carrying heavy objects.
Abnormal spinal loading results from the underlying causes mentioned which affect the spine. The spine can then experience poor alignment or injury which puts pressure on the spinal nerves. Strained muscle tendons and ligaments can cause pain over a period of time; this can lead to injuries to the vertebrae and the inter-vertebral discs.
Strength and flexibility in the back, pelvis and thighs may help prevent back pain. Regular exercises that are aimed at strengthening the muscles of the abdomen, back, upper leg and hips can prevent back pain. Poor flexibility increases one's risk of injury. Stretching exercises are
effective in reducing the frequency as well as the severity of the pain and restore normal range of movement as well as decrease the degree of muscle soreness. Some other recommendations for preventing back pain are:
Reduce your weight if you are overweight to decrease the pressure on your back.
Do not sit, stand or work in the same position for long periods of time.
Use a supportive seat especially if you sit for long periods.
Sleep on a firm mattress.
Warm up thoroughly before you engage in vigorous physical exercise.
The following exercises will help in the maintenance of a healthy back by stretching and strengthening the major muscle groups that affect the back, the abdominal muscles, the muscles along the spine, sides, hips and thighs. Perform them slowly and progress gradually as they become more manageable.
1. WALL STRETCH:
Sit on the floor with one leg extended with your foot flat against a wall. Bend the other leg and place that foot flat on the floor next to the knee of the straight leg. Clasp your hands behind your back. Bend forward from your hip keeping your lower back flat and straight. You can move your knee to the side to make room for your upper body as you lean forward.
2. BACK BRIDGE:
Lie on your back with your knees bent and arms extended to the side. Tighten your abdomen then lift your buttocks and lower back from the floor. Hold this position for about 10 seconds with your weight resting on your feet, arms and shoulders and then return to the starting position. Repeat about 10 to 15 times each session.
3. PRESS- UP:
Lie face down with your hands under your chin. Slowly push yourself up until your upper body is supported by your forearm. Hold that position for about 10 seconds. Gradually progress to straightening your elbow while keeping your pubic bone on the floor.
4. WALL SQUAT:
Lean against a wall and bend your knees as though you are sitting in a chair. Support your weight with your legs. Hold that position for about 10 seconds initially then increase the time until you can maintain that position for much longer.
5. CAT BACK:
Assume an all-four position. Arch your back like a cat, drop your head and at the same time bring your pelvis in, then reverse the arch by bringing up your head. Lower your spine as much as you can.
Kenneth Gardner is an exercise physiologist at the G. C. Foster College of Physical Education; email: yourhealth@gleanerjm.com.
