Back In The Saddle

by Dr. Mike Murgic

Chronic low back pain affects over 19 million people in the U.S. One out of five people who work and have lower back pain missed at least 100 days of work in 1994. The highest risk occupation for lower back pain involves those who are seated for long periods of time. The point is, lower back pain is serious, and serious measures should be taken to prevent and correct it. Two conditions common to people who sit at their job are scoliosis and "sway back."

With scoliosis, the spine takes an "S" shape curvature and one side of the pelvis (HIPS) is higher than the other. While you can be born with scoliosis, it can often occur as a result of "misusing" your back. Unbalanced sitting or standing, heavy wallets, a back-up gun in your back pocket, and carrying a heavy briefcase can all contribute to scoliosis.

With "sway back," the lower back is curved more than is should be and results in the pelvis becoming rotated towards your rear. This condition can be caused by being overweight (beer belly), loss of low back and hamstring flexibility, poor posture, sleeping on your belly, and weak abdominal muscles.

Many of these problems can be prevented with a routine done three to five times per week. The routine has six steps and can be completed in 10 minutes. These exercises should NOT be done to the point of becoming painful or if your are in pain. If pain does exist, I recommend that you make an appointment for an examination/evaluation by a physician who is well trained in the treatment of back conditions.

1. Lying on your back, pull one knee up to your chest with the other leg out but with a comfortable knee bend. Let your lower back round gently. DO NOT BOUNCE. Hold each position for 20 seconds. Do this exercise three times on each leg.

2. Wrap a towel around your feet and gently pull your chest toward your feet, letting your lower back curve gently. Try to keep both knees straight. Hold for 20 seconds. Repeat this exercise twice with a little more tension each time.

3. While on your hands and knees, slowly arch your back upward and hold for three seconds. Then arch downward and hold for three seconds. Repeat this 10 times.

4. Lying on your stomach with your arms straight out, lift your arms and legs up and hold for three seconds. Do this exercise three times for five-eight repetitions. If you cannot lift your arms and legs off the ground, that’s OK; take your time until you can. Just work at an easy pace so you don’t hurt yourself.

5. Lying flat on your back, put your calves up on a sofa or chair. Put your hands anywhere that’s comfortable, but do not pull on your neck. Curl your upper body toward your pelvis. Your lower back should remain on the floor—you do not have to go all the way up to your knees. When your abdominal muscles are contracted as much as possible, hold it for one or two seconds and slowly go back down. Do three sets of 8-10 repetitions. If you cannot do three sets of 10 repetitions, it is OK to use your arms in aiding you to come up. If it is too easy, consider holding some weight on your chest.

6. Hold a shopping bag with handles filled with books in one hand with your arm at your side. With your feet shoulder width apart, lean to the side you are holding the bag. Your torso should round, not bend. Keep your hips where they are; if they move in the opposite direction, you are probably bending and not rounding. Keep your head straight. Do this exercise three times each side for 8-10 repetitions. Beginners may only want to do two sets on each side.

CAUTION: Start out easy and with light weight and work your way up in intensity. Contractions should be slow and not jerky. Proper form is a must! If you are not sure how to perform any of the above exercises, consult a physician.

In addition to the 10-minute routine, here are some tips on keeping your lower back in tip-top shape:

• When lifting, use your legs to lift and keep the object you are lifting close to you.

• Wear comfortable, low-heeled shoes.

• Place a pillow or rolled-up towel behind the small of your back when driving long distances.

• Place a pillow under your knees when sleeping on your back; between your knees when sleeping on your side; or under your belly when sleeping on your front side.

• Always use a chair with good back support.

In closing, you will feel better when you take care of yourself, go for walks, exercise, drink plenty of water, eat fiber and foods that are low in fat, and get plenty of sleep. Even if you are busy, make time to relax with your family and friends.

PUBLISHER’S NOTE: Dr. Murgic is the clinical director of Capital Physical Health Services, a local chiropractic/physical rehabilitation clinic that specializes in the treatment of musculo-skeletal and ergonomic conditions. Any correspondence can be sent to his attention at:
3460 Paxton Street, Harrisburg, PA 17111, or contact him at (717) 564-6944 or
1-800-812-5442.