BACK CARE
MANAGING BACK PAIN WHEN NEEDED, BUT MOSTLY USING PREVENTION
Always consult with a specialist first. Don't do these otherwise.
With these programs, one's back pain almost always get better.
Better yet, engage in the prevention program BEFORE you get a wake-up call!
KEY PRINCIPLES
The skeletal structure is the key load bearing mechanism. When we put the load elsewhere, there is potential damage and strain. We lift with the skeleton and the lifting muscles straight up, not bending or otherwise putting undue strain/load on the spine.
The key is to always stack it all up straight one part on top of the other, as often as possible.
The core muscles have the primary function of holding the skeletal structure in the proper place, to take the proper load (most of the load). If they are not strong, we will misuse and strain our other parts.
Note that the key underlying position to maintain is your "neutral position" for the spine, where you feel the least pressure or pain. Normally we overarch, especially during certain activities, which puts strain on our backs and causes pain and tension. The common suggestion is to tilt your hips forward as if you are thrusting (the lower part of your hips go more forward - and your back flattens out, so your spine is straighter.
To maintain the neutral position, you will need to tighten your stomach muscles and your buttock muscles if necessary to hold your neutral (straightened spine) position while going through any range of motion.
The idea is to train yourself to naturally do this AND to strengthen the core muscles so that they do more of the work, including holding the spine in a neutral position. This will relieve virtually all back pain for most people!
When your spine is overly arched (which most people do!) the spine will compress the disks too much. The objective is to have the spine in a neutral position where the disk are perfectly flat rather than pinched (which would affect the nerves!).
The joints wear out proportionally to load, pounding (which increases net load force), and use. Tennis and other one sided sports will have strong effects on one side! So, you'll have to guard against those. Braces and shock absorbers (such as in the shoe) are key to distributing and softening the load. There are no supermen. These rules apply to all!
Encourage others to start early - and you will be saving them alot of mistakes, harm, and possibly pain!
THE KEY ACTION TO TAKE
Other than learning on your own, consult a certified back care professional - and let them guide you into the finer distinctions - and perhaps give you the insight to see where you may be badly out of balance and could have a future problem
