subject: How To Protect Your Back [print this page] How To Protect Your Back How To Protect Your Back
I have heard this complaint many times from patients. To the patient it seems like they just bent over one, ill-fated time and they herniated a disc. In reality, this problem stems from years of abuse of an unstable spine.
See, the low back is designed to primarily stay in its natural curve, i.e. keeping you're back straight. This position puts the spine in its most stable position and protects the discs from a potential rupture. But keeping your back straight is only part of it; your core or all the muscles surrounding your spine (360 around from the diaphragm to the pelvic floor) also work to stabilize your spine.
These muscles contract in unison anytime we move to stabilize the spine and it happens subconsciously. So even when we flex our low back and take it out of the preferred neutral or straight position our core still maintains a stable spine. The problem occurs when our core becomes deconditioned. If any part of the core (remember 360 around) becomes too weak or deconditioned the spine becomes unstable. This can come from years of a lack of physical activity, childbirth, past injuries, etc. So now that our core is deconditioned and no longer protecting our backs every time we bend over it puts added strain on the discs of the low back. Now think about how many times your bend over and flex your low back throughout the day: putting on socks and shoes, feeding the dog, bending over the sink to brush your teeth, raising the toilet set (men only) etc. Literally 50 or more times in a single day, over 18,000 times a year. And that doesn't include the 8 hours a day you sit in a flexed position at your desk everyday. So with a weak core, no longer protecting your back, each bend does just a little bit of damage to that disk but multiply that damage by 18,000x over a year and you can see how bending over for that screw driver was really just the straw that broke the camel's back.
So first, how do we know if our core is weak? By testing it. The average person should be able to hold a plank and side-bridge for 30 seconds.
A plank should be able to be held for 30 seconds.
You should also be able to hold a side bridge for 30 seconds.
Make sure to be on carpet or a yoga mat when attempting these holds. The hard wood floors hurttrust me. If you are unable to hold the plank for 30 seconds start with 10 seconds and do 3 sets. If the side bridges are too difficult, here is modified version that should be easier on the shoulders and elbows.
Again, if you can't hold for 30 seconds. Start where you can and slowly work up. Working your way up to 30 second holds will be the beginning of a stronger, healthier, pain free low back.
