Bending Over Backwards for Better Health

We have all heard the expression “to bend over backwards,” which means to put in an extra effort or to be extra flexible on a matter. In the fitness world, there is an exercise called a Back Extension that is the literal physical manifestation of this expression–and it has many benefits for the human body!

The Back Extension is an exercise in which the spine above the waist is extended or leans posteriorly (backwards). Back Extensions can be done many ways. There are machines at most gyms; some move and allow you to add weights, while others are immobile and rely on your body weight as resistance. Without equipment, they can be done lying prone (face-down) on a mat while lifting the head, shoulder, and chest up off the mat; you can lift your legs at the same time for added effect, which is often called a “Superman” or “Superhero.” They can be done in a standing position; some people find it helpful to place their hands on their hips or in the small of the back for stability. For those with balance concerns, it can be done with the buttocks up against a table, counter, or other non-movable object; once in position, lean backwards with arms at the side or crossed across the chest.

What are the benefits of the Back Extension?

Improved posture by strengthening stabilizer muscles – erector spinae, in particular.
Prevention of back pain by lengthening the spine.
Stronger back due to improved flexibility, increased muscle strength, and wider range of motion.
Stronger glutes, hamstrings, upper back and shoulders, and abdominal muscles, which together add up to a stronger core.
The exercise is low-impact, can be done without equipment, and helps to prevent injury.

How often should you do Back Extensions? If you are using weights, recommendations are 3-4 sets of 10-15 reps, twice to four times per week. If you are using just body weight, they can be done in the same quantity every day.

Many times we bend over backwards for others whom we care about. The Back Extension exercise is something that we can do for ourselves to show care for our bodies.

Daily Approaches to Back Pain

When I was much younger, I remember watching TV commercials for Doan’s Pills; they were supposed to bring relief for back pain. As a kid, I wondered just what that was all about; as I age, I understand just how much of an impact back pain can have on our ability to carry out our daily activities and the quality of our lives.

Dana Santas, a certified strength and conditioning coach and mind-body coach, explains in a recent article that rather than thinking about drastice measures, there are simpler actions we can take every day to ward off back pain.

Move more. We used to think that when we had back pain we should just avoid movement until it gets better. Research shows the opposite is what is called for. Regular exercise is great, but even parking further from your destination and walking a little further, taking the stairs instead of an elevator, or a 5-minute burst of activity can make a positive difference. An increased heart rate helps circulate blood to the muscles to avoid stiffness.
Switch sides. In all my work with clients, there are always imbalances because we are either right-handed or left-handed. Weakness on one side can cause back pain as we favor one side over the other. Santas suggests switching hands when carrying a bag or laptop, opening doors with the other hand, etc. Actions like this can help even out the differences.
Correct imbalances. This is related to #2. When we walk, run, swim, or cycle our movements should be symmetrical. If you suffer from back pain, one of the reasons could be that our movements are not symmetrical. It may be worthwhile to have a health professional evaluate this and provide corrective measures.
Stop slumping. This is a major problem with older adults which can be exacerbated by conditions like osteoporosis and Parkinson’s Disease. Santas explains that it is more than just a question of squeezing one’s shoulders together; pay attention to posture and breathing as well. Sitting or standing up straight and focusing on long, slower breaths can improve back pain.
Stay present. This is the most interesting and perhaps most difficult to achieve. Many of us have stress in our lives that leads to back pain. By taking on some mindfulness practices like meditation or yoga we can reduce stress levels. Focus not on what happened in the past or what might occur in the future; be in the moment. Even taking a few minutes each day to focus on our breathing (see #4) can have an impact.
Be proactive. This is Santas’ best piece of advice. There are certain things that we do on regularly to help maintain our health: brushing teeth, bathing, eating properly, etc. If we experience back pain, we should view it is a health need that should be attended to on a regular (even daily) basis. Find ways to make the first 5 strategies a set part of your routine.

Those who suffer from back pain–or have suffered in the past–know just how difficult it can be. It is helpful to know that there are strategies we can employ to help prevent and alleviate the pain. Be proactive and make it a priority!

Thrown Your Back Out?

There I was, minding my own business on Saturday night, pulling down a shade on the back window, when I “threw my back out.” At the exact moment it happened, it took my breath away and the pain was intense. How did this happen? I had just pulled down two other shades–as I do every night when it gets dark–without incident. What actually occurred?

What exactly is throwing out one’s back? It is the acute onset of low back pain (in the lumbar spine). It can be caused by a number of things: muscle spasm, arthritis, a slipped or ruptured disk, or sometimes for no reason at all (like closing a shade!). Most of the time the condition is temporary, lasting only a few days or weeks. If it lasts longer, it is worth consulting a medical professional as it could be something more serious like a muscle tear, herniated disk, or even a kidney stone.

This is–as they say–not my first rodeo. As someone who is very physically active, this happens every couple of years or so; most of the time it is a result of something silly like this time. My rule of thumb is that if the pain and lack of mobility in my back do not resolve in a few days, I contact my doctor. That happened only once and I was refered to a chiropractor; it took a couple of visits, along with some exercises to finally get back to normal.

Here are some things that can help with a back that has been thrown out:

Treat the pain. Ibuprofen and Naproxen work well to reduce swelling; if you cannot use non-steroidal anti-inflammatory drugs (NSAIDs), use acetamenophin (Tylenol). Pain patches can help as well. Always follow label instructions carefully.
Apply cold. I usually use a cold pack wrapped in a towel and find it brings relief.
Apply heat. Many people swear by this because they feel the cold causes the muscles to contract and cause more discomfort.
Apply cold and heat interchangeably. It works for some people!
Exercise. The common practice used to be to immobilize the back; the latest research indicates that exercise and stretching can shorten the time it takes to recover. It is best not to overdo it while working out (I have been using lighter dumbbells than usual), but the activity can prevent the muscles from stiffening up further. Certain stretches can help as well: Cat/Cows, Cobra Pose, Child’s Pose, Windshield Wipers (keeping feet on the ground), Supine Knee-Ins, and Pelvic Tilts.
Rest. While your body recovers, it uses a lot of energy; be sure to give your body the chance to recharge.

It is Tuesday, and each day I feel better. Interestingly, many of the same exercises and stretches that I use with my clients who have chronic lower back pain are the same ones I am using now. Hopefully, I will feel myself again in a day or two. If not, I will contact my doctor.

In the meantime, is it a problem to leave the shades up at night?

Aching from Too Much Computer/Desk Time

A couple of months ago I suddenly found myself with a sore and stiff back. It got so bad some days that I wondered how I was going to get out of bed. Other days I could barely lean over the bathroom sink to wash my face. I saw my primary care physician who recommended a few stretches, and the DO who was working with him even did a few manipulations. After a week with little progress, I asked my doctor about seeing a chiropractor; he thought it might be a good idea.

I was surprised to see that my chiropractor was part of a holistic health center at the Cleveland Clinic; I had always assumed that chiropractors were in practice for themselves and seen as being somewhat out of the mainstream in terms of medical care. Thankfully, after a couple of visits to the chiropractor–with some new stretches and strategies–I was back to my old self.

The problem, he explained, was not an uncommon one–especially as the pandemic drags on and many of us are still working remotely. We are spending too much time just sitting in front of a screen. As a personal trainer, I used to be on my feet all the time; there was even a rule at the gym where I worked that we could not sit down while with a client unless it was to demonstrate an exercise or a machine. Now that I am training remotely–with the exception of my group fitness classes–I am almost exclusively sitting down. Even with a rolling stool (the kind you often see in a doctor’s office that requires good posture since there is no back), I still managed to put a lot of pressure on my spine and hips. Now I make an effort to get up and walk around every now and again, and sometimes to even train while standing.

A recent article on CNN’s webpage by Stephanie Mansour (https://www.cnn.com/2021/03/30/health/exercises-for-computer-users-wellness/index.html), offers five exercises that can also help those who are stuck in front of their monitors or laptops for hours on end. The exercises are: arm circles, wrist circles, hip circles, ankle circles, and leg circles. Nothing too radical here! Rather what we have are simple exercises that can be done quickly and easily without any equipment. They have little cardio or resistance value, but keeping ourselves limber and out of pain contributes to our ability to do those kinds of exercises.

I imagine that virtual training will always be a part of my personal training enterprise, and that therefore sitting in front of my laptop will be part of the formula as well. I do not want a repeat of the back pain from late winter, so I will get up and move around on a regular basis…and try these exercises too!

Stay healthy, and keep moving!