Back pain. What does your mind conjure up when you read those words, someone says they have back pain, or you hear about it from an advertisement? The back is a large general area on you body and pain can radiate from all areas. I have hurt my back a few times lifting weights on maximal type lifts, and moving in the same manner I do on a daily basis in the gym. Where do most people who sit all day experience pain? In their low back, and that’s also precisely where I injure myself also.
The presence of low back pain is significant in U.S. society with up to 35% of individuals experiencing reduced activity due to chronic back conditions and approximately 7% of that number with back issues that persist for 6 months or more (U. S. Department of Health and Human Services, 2019). What executives, professionals, and older adults don’t often understand is their posture from sitting all day is the main culprit to their back pain. You don’t have to sling heavy loads on a farm or construction site to put your low back at risk for chronic pain. Overuse injuries are also based on posture and position, not just physical actions of the same repetitive motions.
Low back pain is very complex with several potential causes, which include but are not limited to muscle imbalances, decreased mobility, disc pathology, facet joint dysfunction, joint degeneration (spondylosis), and spinal instability (Cheatham & Kolber, 2016). Let’s take a person who sits an average of eight hours a day between the commute and their career. The muscles of the Lumbopelvic Hip Complex (LPHC), take on the brunt of sitting sins, which manifest themselves into low back pain (LBP). Sitting weakens the glutes and hamstrings while tightening the quadriceps, hip flexors, and adductor complex. In short, this means a person cannot bend their knees to lower themselves down into a squat position. Whenever they bend down to pick up a box, bag of mulch, barbell, etc., they use the muscles of their low back instead of their glutes and quads in unison. The low back is not built to take on such loads and is now compromised for high injury potential. The weight of the load itself also does not need to be of a maximal resistance.
In my upcoming book, An Athlete in the Game of Life, due out in late 2020, I specifically discuss how these types of muscle dysfunctions in your 40’s can negatively affect life 20 years and more into the future. Let’s give one example in my blog of the how and why LBP can be detrimental. The body likes to be efficient in all movement, using the path of least resistance. When one muscle group dominates another, it creates dysfunction and altered length-tension relationships. In normal language it creates what I explained in the previous paragraph, one muscle group substitutes doing the work of the primary group because the body is used to moving in that way from tightness and weakness. This in turn makes other joints of the body compensate for the dysfunction and imbalances leading to pain in say the knees or neck because everything must shift just to pick up that case of water. Over time, you repeat this process as the “new normal” and the nerves reroute everything to this altered pattern. One day you shift a little differently and BAM!!! Now you’re stuck hunched over in extreme agony and out of work.
Did that scenario ring a bell for you or someone else you know? Hopefully it rang an alarm also! Hurting your back once makes you prone to hurting it again worse the next time unless you stretch, strengthen, and relearn the proper movements for picking up that case of water properly. Obviously, you’re very successful in your career and don’t have time to workout hours daily. This is where involving a Corrective Exercise Specialist as myself can assist you to be your best while not compromising your career and income.
Suffering silently and thinking LBP is part of the sacrifice you pay for being a successful executive is false. You don’t need surgery as the first responder. Stretch those quadriceps and hip flexors a few times a day and add some hamstring and glute strengthening exercises before or after work in your bedroom. 10 minutes a day can pay big dividends now and 25 years down the road, guaranteed!
To learn more about preventing injuries, increasing mobility, reducing joint pain, and getting more out of life, please go to my website, mattpeale.com. I offer group and personal instruction via Zoom weekly sessions to help your tennis, golf, workouts, and lifestyle hobbies. Download my free report, 3 Tips to Reduce Back Pain Your Doctor Doesn’t Know. Guaranteed to open your eyes and give you a new direction on staying healthy and active you didn’t know possible!