The Last Man Standing

By Dr. Dave Edenfield

Anyone who has ever suffered through the debilitating pain of a lower back injury understands the importance of maintaining a healthy back.  The problem is that automobile accidents and unexpected falls are not the only way in which to injure your lower back.  Sad to say it but the biggest cause of back injury has to do with an occupational hazard that is all too common: Sitting. 

Many of us work in offices or from home where our nine-to-five jobs require us to sit for eight or more hours at a time.  Especially if your business consists of working at a desk for most of the day, this can cause a great deal of strain on your lower back. The human body was never designed for extended sitting.  It was designed for bipedal motion required to hunt and gather food and flee from predators.  It was not created for being a couch potato. 

Worse still is the fact that many people go straight home after sitting for eight hours only to resume the position in front of a TV for another four hours.  It’s a wonder most people can walk at all.  The spine has a hard time dealing with the unnatural position that being seated creates.  Other than the added pressure to your disks and strain to e muscles created by forcibly bending your back when you sit, the electrical activity in your muscles also slows substantially.  What this leads to is a reduction in the muscles ability to burn fat and process blood sugar.  Over time this will affect your body’s ability to do simple things like walk and climb stairs. 

Because of these factors, sitting for long periods of time can lead to weight gain and bone loss, neither of which is going to help your back.  According to a report by the Surgeon General, up to one percent of bone mass can occur by sitting for as little as six hours per day. 

Adults can benefit from exercise as well. Studies show that spine loading exercise (e.g., rowing, upper-body lifting) increases bone density by 2% to 3%; use of a weighted vest combined with impact exercise increases hip BMD by 2% to 3% and also improves lower body strength, balance, and power; controlled impact exercises such as jumping increase hip BMD by 3%; and step aerobics and jumping increase spine and hip BMD by 1% to 2%. In some cases, these benefits can accrue with as little as 5 to 10 minutes of exercise, 5 days a week. That said, adults must continue exercising if they want to maintain these benefits. Studies show that adults lose 1% to 3% of bone mass within three to six months of ending an exercise regimen. As Dr. Snow noted, “if adults don’t use it (bone mass), they lose it.” http://www.ncbi.nlm.nih.gov/books/NBK44683/

These Boots Were Made for Walking

When it comes to exercise, you don’t have to enroll in a gm.  Actually one of the best exercises for spine health is walking.  The spine is naturally designed for walking. This is where it is at its best. Simply going for a walk every day in the morning or after work can have tremendous benefits for your back.  Plus it can pay BIG dividends for your heart and weight as well.  This is one of the reasons that dog owners have fewer back issues.  They are forced to walk their pets several times each day.  As a result not only does Fido get a chance to answer nature’s call, but his or her owner also gets a chance to stretch their legs as well.

Speaking of stretching, another important factor in maintaining a healthy back is to stretch every day.  While some people are into Yoga and Tai Chi, both of which are excellent stretching routines, simple stretching of the calves, backs of the thighs and front of the legs can help to keep the back strong and flexible.  Stretching also helps your muscles avoid the shock of stressful activity.  (This is the main reason that athletes stretch before they engage in sports.)

 While chiropractic care can help you recover from back injuries, the best way to avoid going to the doctor’s office is the make subtle changes in your lifestyle that will help you keep your back happy and healthy.  This way when those around you succumb to the stresses of modern life, you can be the last man (or woman) standing.

Dr. Dave Edenfield  and Dr. Steven Warfield are part of the team of doctors and therapists at http://chiropractic-jacksonville-fl.com and http://endyourpain.org who are dedicated to helping you and your family lead  healthier, happier and pain-free lives.