Can you guess the most common cause of activity limitation in adults 45 years and younger? With the chaotic lives that most of us lead juggling work and family, you may reckon that it is time constraints. I mean any ounce of time that is not absorbed into your extended workday is squeezed into the fraction of waking moments that are left after work hours have finished. And, if you are a parent, any energy you have reserved from your hectic day is quickly depleted by cooking, helping with homework and straightening up the toys that adorn the family living room. No, amazingly not even the parental commitment excuse is enough to top that of low back pain for being the number one cause of limited activity. I have known a parent or two that attribute their pain in the back to their kids, but clinically speaking, we will take a brief look at the four main categories of back ailments. There is the herniated disc, which is a rupture of the outer layers of fibers that surround the gelatinous part of the disc; spondylolisthesis, which is a forward sliding of one vertebrae over the vertebrae below it; the notorious accident (car, fall, etc. ), which involves trauma to the back; and, degenerative disc disease, which is a progressive structural degeneration of the intervertebral disc. With this variety of back issues, it is no surprise that the American Academy of Orthopaedic Surgeons reports that 15-20% of the U. S. adult population experiences back pain in any given year. Out of that number, another 15-20% will require medical care for their back pain for a minimum of three years, with about 1% suffering a chronic impairment for the remainder of their life. Luckily, many cases of back pain are temporary and future injuries can be reduced with proper guidance. And, if you are so lucky as to not have had a back injury yet, take note of the following treatment since it can also be a preemptive strike against potential back injuries. Lower back problems have often been linked to weakness or imbalance in an individual’s strength and flexibility in the abdominals and lower back. If you question the abdominal aspect, consider that for the epidemic amount of obesity in this country, not only could the extra girth be contributing to the back strain, but it is also failing to provide extra support in the core area if and when back strength is place to the test in even the simplest daily task, such as bending over to pick up something. Since the lower back area is rather small, hence “the small of my back”, its might can be compromised without a honest amount of strength training to wane potential hurt. Another possibility of lower back pain is poor flexibility in the hip flexors and tightened hamstrings, both of which can be improved through flexibility programs, such as yoga or full body stretching. The best possible scenario is to maintain a fitness program that includes aerobic training (which can provide a well-rounded body workout) and exercises that focus on building muscle, and subsequently strength, in the core area before a low back problem strikes. But, a very similar exercise plot can also improve an existing back condition provided that your physician has given you clearance to start a fitness program for recovery and that you proceed with the proper phases of progression throughout your helped healing process. While performing exercises a person with back pain should stay fully aware of postural alignment and always make time for a ten minute warm-up and stretching after the weight training session has finished. Positions to avoid include unsupported forward flexion (bending forward), extraneous twisting at the waist (especially with weights), lifting both legs simultaneously while lying flat and any rapid movements with the core flexed or hyper extended. After having a back issue, even for the first time, there is a 50% chance of having another episode within a year. Stay vigilant in your quest for a strengthened torso and you are sure to alleviate some of your chances for acquiring a painful back problem that interferes with your ability to delight in your most valued daily activities, no to mention a pain-free back.
Since that time, she has trained individually, at a prestigious swim and racquet club and has developed departmental fitness programs for one of Silicon Valley’s most respected corporations. Combining the joy of becoming a full-time mother with her fitness goals, Sherri kept notes of her physical recovery from two pregnancies and chose to expand the notes into her first published book, Mom Looks Fantastic. After a few years online, Mom Looks Fantastic was re-edited and made into an ebook.
EXCITING! Most recently, Sherri was recruited as Head Coach and spokesperson to Slimvia, a new and innovative approach to food cravings through the use of natural supplementation. Sherri is also a Kickboxing Instructor, Self-Defense Instructor, and a freelance writer on the subjects of exercise, nutrition and the lighter side of motherhood.
