| Can you guess the most common cause of | | | | for the epidemic amount of obesity in this |
| activity limitation in adults 45 years and younger? | | | | country, not only could the extra girth be |
| With the chaotic lives that most of us lead | | | | contributing to the back strain, but it is also failing |
| juggling work and family, you may think that it is | | | | to provide extra support in the core area if and |
| time constraints. I mean any ounce of time that is | | | | when back strength is put to the test in even the |
| not absorbed into your extended workday is | | | | simplest daily task, such as bending over to pick |
| squeezed into the fraction of waking moments | | | | up something. Since the lower back area is rather |
| that are left after work hours have ended. And, if | | | | small, hence "the small of my back", its might can |
| you are a parent, any energy you have reserved | | | | be compromised without a fair amount of |
| from your hectic day is quickly depleted by | | | | strength training to wane potential damage. |
| cooking, helping with homework and straightening | | | | Another possibility of lower back pain is poor |
| up the toys that adorn the family living room. No, | | | | flexibility in the hip flexors and tightened |
| amazingly not even the parental commitment | | | | hamstrings, both of which can be improved |
| excuse is enough to top that of low back pain for | | | | through flexibility programs, such as yoga or full |
| being the number one cause of limited activity. | | | | body stretching. |
| I have known a parent or two that attribute their | | | | The best possible scenario is to maintain a fitness |
| pain in the back to their kids, but clinically speaking, | | | | program that includes aerobic training (which can |
| we will take a brief look at the four main | | | | provide a well-rounded body workout) and |
| categories of back ailments. There is the | | | | exercises that focus on building muscle, and |
| herniated disc, which is a rupture of the outer | | | | subsequently strength, in the core area before a |
| layers of fibers that surround the gelatinous | | | | low back problem strikes. However, a very similar |
| portion of the disc; spondylolisthesis, which is a | | | | exercise plan can also improve an existing back |
| forward sliding of one vertebrae over the | | | | condition provided that your physician has given |
| vertebrae below it; the notorious accident (car, | | | | you clearance to begin a fitness program for |
| fall, etc.), which involves trauma to the back; and, | | | | recovery and that you proceed with the proper |
| degenerative disc disease, which is a progressive | | | | phases of progression throughout your assisted |
| structural degeneration of the intervertebral disc. | | | | healing process. |
| With this variety of back issues, it is no surprise | | | | While performing exercises a person with back |
| that the American Academy of Orthopaedic | | | | pain should stay fully aware of postural alignment |
| Surgeons reports that 15-20% of the U.S. adult | | | | and always make time for a ten minute warm-up |
| population experiences back pain in any given | | | | and stretching after the weight training session |
| year. Out of that number, another 15-20% will | | | | has ended. Positions to avoid include unsupported |
| require medical care for their back pain for a | | | | forward flexion (bending forward), extraneous |
| minimum of three years, with about 1% suffering | | | | twisting at the waist (especially with weights), |
| a chronic impairment for the remainder of their | | | | lifting both legs simultaneously while lying flat and |
| life. Luckily, many cases of back pain are | | | | any rapid movements with the core flexed or |
| temporary and future injuries can be reduced | | | | hyper extended. |
| with proper guidance. And, if you are so lucky as | | | | After having a back issue, even for the first time, |
| to not have had a back injury yet, take note of | | | | there is a 50% chance of having another episode |
| the following treatment since it can also be a | | | | within a year. Stay vigilant in your quest for a |
| preemptive strike against potential back injuries. | | | | strengthened torso and you are sure to alleviate |
| Lower back problems have often been linked to | | | | some of your chances for acquiring a painful back |
| weakness or imbalance in an individual's strength | | | | problem that interferes with your ability to enjoy |
| and flexibility in the abdominals and lower back. If | | | | your most valued daily activities, no to mention a |
| you question the abdominal aspect, consider that | | | | pain-free back. |