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Back in Action - Aches & Pains
Written by Tilman von der Linde*
Registered Massage Therapist
Do you sometimes feel like you are being cut in two right above the hips? Do you look around for a chair on which to rest your tired bones on after a short walk?
The Pain
Lots of bad things can happen when your lower back muscles are out of shape. Muscle strains, Back spasms, Ligament sprains or worse. Injury of any kind results in a connective tissue and muscle scarring which leads to atrophy and weakness of your back’s rotator muscles. These muscles, known as the Multifidus and rotatory muscles, are the deepest muscles supporting the joints of your spine and will gradually lose their strength when inhibited by pain.
The Fix
For sudden onset of back pain the best thing to do is apply ice. Research indicates that both Passive and Active Release Massage Therapy can be effective in treating low back pain**.
Stretches are also very helpful. One stretch to try is the B-Side 45. This Stretch of the Century is for the muscles at the sides of your lower back. Place your forearms on a desk, countertop or hood of a car. Stand with your legs directly under your pelvis. Turn both feet so that they are both facing to the same side. Then shift all your weight on to the outside leg keeping it straight while bending in on the other knee. Hold this stretch for 30 seconds and then switch sides. You will feel a pull at your side as well as in your leg.
Exercise for Acute Back Pain should be of the low-impact variety, such as walking and a graduated stationary bike program.
Exercise for Chronic Back Pain must be treated at the core. Strengthening the core muscles can be done in many ways, The most common way is by investing in an Exercise Ball and interchangeing it with your office chair a couple of times a day. Other exercises include, Back Extensions and Ball Bridges. The Bear Hug is an exercise that makes you rotate your torso in a limited range of motion. Hold the Ball against your body. Stand with your feet wide apart. Bend at the knees leaning forward like a golf stance and turn rapidly from side to side with short turns for 3 to 5 minutes. Repeat twice daily.
YOUR BODY – YOUR PAIN – YOUR CHOICE
*Tilman von der Linde is a Registered Massage Therapist with the Canadian Pro Rodeo Sport Medicine Team.
**Preyde, Michele,”Effectiveness of Massage therapy” Canadian Medical Association Journal, June 2000; 162 (13) |
