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You Asked: Biking and Back Pain

FitSugar — Tue, 16 Sep 2008 05:30:00 -0700

You're asking and I'm answering . . .

Hey FitSugar,
I am an avid biker and cycle almost everyday. But lately I have been getting terrible back pain. Could improper posture while riding cause this? And if so how should I sit?
— Biker Chick

I think biking is a great form of exercise and transportation, but not if it is killing your back. I think the issue could be three fold. To see what I think you can do to reduce your pain, just

Stand Tall to Ease Back Pain: Alexander Technique Works

FitSugar — Mon, 25 Aug 2008 03:00:00 -0700

I have spent many a Pilates session teaching clients with severe back pain how to stand, sit, and walk. In these sessions, I have borrowed elements from the Alexander Technique. Learning basic body mechanics while unlearning bad postural habits seemed to help these clients out of pain, and now I have science backing me up on this.

New research from the UK found that patients with chronic back pain treated with the Alexander Technique had many more pain-free days than back patients treated with pain medication or massage.

Alexander patients experienced just three days of back pain a month compared to 14 days a month of pain experienced by patients who received massage, or 21 days of pain experience by patients using pain medication. The Alexander patients had 24 sessions to create this reduction in back pain, but retraining your body does come at a price. Private Alexander sessions come at a high price, upward of $80 for an hour lesson.

If you are interested in trying Alexander, you can find a teacher here. If you are in chronic pain, it might be worth investigating. Some practitioners offer group classes, which are considerably less expensive, or you can buy packages of classes for a reduced price.

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Favorite Excuse Not to Run: It Hurts My Back

FitSugar — Wed, 06 Aug 2008 13:00:00 -0700

For some women, running hurts their knees, shins, or chest, but another common complaint is back pain. Your back can either hurt during a run, directly afterward, or even the next day. Back pain can make it hard to sleep, walk, work, or sit at a desk, and it will definitely make you never want to run again. Here are some tips to help prevent back pain while running:

Check your posture. Make sure your shoulders aren't way forward over your toes, or way back past your heels. Your shoulders should be directly over your hips, which will help prevent back pain, and will also ensure that your lungs can expand and contract fully without any restriction. If you're not sure if you have correct running posture, have someone watch you or videotape you while you run.
Running on completely unforgiving concrete sidewalks can certainly hurt your body. Avoid the sidewalk and opt for the dirt roads, a track, or asphalt instead.

To find out what else will help,

Meditate With Soft Buns

FitSugar — Fri, 16 May 2008 14:30:00 -0700

If you're into meditation to relieve stress, lower your blood pressure, and improve your posture, then your buns are going to love this. Since it's difficult to sit on a hard surface for an extended period of time without your back aching and your cheeks going numb, you need to sit on something that offers a little support. The bun-shaped Soft Buns cushion ($34) cradles each cheek so you can sit comfortably for longer. It also helps to align your shoulders with your hips to help restore the natural lumbar curve in your spine, which will help to prevent back pain.

Not only does this firm cushion have a convenient handle for easy carrying, but it also comes with a free 60-minute Yoga For Back Care DVD with Rodney Yee. Order this kit through Gaiam.

Bike Riding and Back Pain: Part Two

FitSugar — Tue, 18 Mar 2008 13:30:00 -0700

Now that you have your bike set up to fit you to further prevent back, shoulder, and neck pain, you want to ride your bike correctly. These tips should help you have a smooth, pain-free ride.

Check your pedaling technique. If you glance at your knees while pedaling, they should be going straight up and down. Try to keep them from pointing out to the side as you pedal as this will make you pedal slower, could injure your knees or hips, and could be causing low-back pain.
Have good cycling posture. Your back should be slightly arched up like a hill, not swaybacked with your tailbone sticking up. This slight arch will allow you to engage your abs, and is also necessary when you hit bumps in the road. Your back will arch up a little more to absorb the shock. If your spine was arched down, hitting bumps would cause your back to bow in even more, which can cause low-back pain.
While pedaling, make sure not to have your bike set on a gear that makes pedaling really difficult. Switching to an easier gear could ease your back pain.
Be mindful of your shoulders. Consciously remind yourself to relax them away from your ears. Scrunching them up will cause tension, which in turn can cause neck and upper-back pain.

Want to see what else may help ease your back pain? Then

Bike Riding and Back Pain: Part One

FitSugar — Fri, 07 Mar 2008 04:00:00 -0800

Bike riding is great exercise since it gets you outside into the fresh air, it works your heart and lungs, and many people find it to be easier on their bodies than running. Some people may experience pain in their lower back, upper back, and shoulders, and a lot of it has to do with their bike. Check out these tips to help prevent discomfort:

Make sure the bike is the right style for where you plan on riding. You don't want to be taking a road bike, that's made for speediness on flat surfaces, out mountain biking. The right kind of bike will support your body better.
Also make sure it's the right size for you. You'll know it's the right height, if you can stand with your feet flat straddling the bike, and the front bar and your lady business are about two to four inches apart. If you have a women's bike where the bar is slanted, imagine that the bar is horizontal and measure from that line.
Be sure the seat is the appropriate height. When sitting on the bike, your leg should be almost straight when on the down stroke. Having your knees lock can cause injury and a jarring feeling in your lower back.
Find a comfortable handlebar height. Start with your handlebar stem one inch lower than your seat. If this position bothers your lower back, you can raise the bars slightly until your back feels good. If you're riding on tough terrain, higher handlebars may be better.
Don't raise the handlebars so that your spine is in an upright position. A straight back doesn't allow any give when you hit road bumps, and will only make your vertebrae jam together, which will aggravate existing back pain.

Stay tuned for Part Two, all about riding technique and posture.

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Pain and Your Brain

FitSugar — Wed, 06 Feb 2008 11:45:00 -0800

Here's another reason to protect your spine by keeping your core strong: Chronic back pain shrinks your brain. Yikes! A recent study by Northwestern University found that chronic back pain radically speeds up the aging process of the brain. The study found that about 1.3 cubic centimeters (or about a teaspoon for the more kitchen-inclined, myself included) of gray matter is lost annually in people enduring chronic pain, aging the brain prematurely by 10 to 20 years. The atrophy occurs in brain regions that manage the stress of the pain, and this shrinkage can even delay emotional decision making.

So work your abs and your spinal muscles to support your spine. Back extensions on the ball are a great way to strengthen the muscles on either side your spine. Also, never underestimate the power of the elbow plank for strengthening your core.

It is estimated that 25 percent of Americans suffer from back pain. Are you part of the 25 percent? Tell me in the comments section below.

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Tips for Preventing Back Pain: Part III

FitSugar — Thu, 29 Nov 2007 09:30:00 -0800

Back pain is a not only a pain in the back, but also a pain in the a**, figuratively speaking, since it can leave you missing out on festivities of the holiday season. There are many simple things you can do for yourself to help prevent back pain as well as reduce current back pain you may already be experiencing. Here are just a few:

Sleep on a firm mattress and box spring that doesn't sag. Sleep in a position that allows you to maintain the natural curve in your back.
Warm up before exercise or sports. Increasing muscle temperature and mobility beforehand will reduce the risk of injury.
Maintain/adopt a healthy lifestyle. Obesity and smoking increase the incidence of back pain.

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Tips for Preventing Back Pain: Part II

FitSugar — Wed, 28 Nov 2007 02:30:00 -0800

Back pain is not only a pain in the back, but also a pain in the a**, figuratively speaking, since it can leave you missing out on festivities of the holiday season. There are many simple things you can do for yourself to help prevent back pain as well as reduce current back pain you may already be experiencing. Here are just a few:

Practice good posture. If possible, don't sit for long periods of time. Get up every 15 to 30 minutes and move around or stretch. When you're seated, keep your hips and knees at right angles to one another and use a chair with adequate lumbar (lower back) support.
When standing, keep your head up, shoulders straight, chest forward and stomach tight. Don't stand in the same position for too long. Use your legs, not your back, when pushing or pulling heavy items.
Use proper lifting techniques. When lifting objects from a position below your waist, stand with a wide stance and a slight bend at your hips and knees. Tighten your stomach as you lift and keep your back as flat as possible – don't arch or bend it. When carrying heavy items, keep them as close as possible to your body. Don't carry items on only one side of your body.

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Tips For Preventing Back Pain: Part I

FitSugar — Mon, 26 Nov 2007 12:30:00 -0800

Identify and correct body stresses such as poor posture, improper lifting techniques, or weak or tight muscles. Strengthen your back, learn proper lifting methods, carry lighter loads, and use luggage carts for heavy packages and suitcases.
Increase your muscle mobility by stretching or doing activities — such as yoga, tai chi, swimming, or Pilates — that help keep you limber.
Boost your strength by doing exercises that involve the whole body, especially the core muscles of the stomach, back, hips, and pelvis. In addition, strengthening your legs and shoulders can help improve your ability to squat, lift, and carry items without overworking or injuring your back.
Do aerobic exercise, like walking, swimming, and running for at least 20 minutes three times a week. This kind of exercise increases muscular endurance and cardiovascular fitness, improves blood flow to the spine, and helps reduce stress.

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Pain in the BACK

FitSugar — Tue, 30 Oct 2007 11:00:00 -0700

It is one of those unpleasant ironies – being physically active can create pain. I am not talking about DOMS (delayed onset muscle soreness). I am talking about back pain that won't quit. Many professional athletes and weekend warriors alike suffer from chronic back pain. Here's a little quiz to help you avoid or resolve some of those aches and pains

Needles and Back Pain

FitSugar — Tue, 25 Sep 2007 14:30:00 -0700

When it comes to dealing with back pain, especially the day in, day out chronic kind, people seek relief in many types of alternative methods. Many turn to the East and experiment with the needles of acupuncture.

Two recent studies provide some interesting insight into this alternative treatment. A recent German study found that acupuncture treatments helped ease the pain of 47% of participants and the effects lasted through the long term. Another recent study found that random needling, meaning needles were placed in areas not recognized by Traditional Chinese Medicine as "points" for back pain relief, was nearly as effective. Forty-four percent of participants in a study performed by the Archives of Internal Medicine found long term relief after "fake" treatments. Both real acupuncture and fake acupuncture out performed conventional treatments, mostly medication, used in Western medicine. Only 27 percent of those participants using standard medical care experienced relief from the pain.

One theory is that pain messages to the brain might be blocked by the competing stimuli of the needles. Another theory is the "placebo" effect. People believe that acupuncture will help their back pain, but have little faith in Western medicine when it comes to relief.

How about you? Have you ever used acupuncture to treat pain? Tell me all about it in the comments section below.

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5 Things: To Relieve Lower Back Pain

FitSugar — Tue, 05 Jun 2007 08:45:00 -0700

An aching lower back is a common complaint among adults, especially those who sit at a desk all day. If you have an aching back here are 5 things you can try and hopefully one of them will relieve your symptoms:

Lie down on the floor with pillows under your knees. If that doesn't help, bring your knees up even higher with more pillows or you can even use a chair. If you have a bolster, that'll work too. Getting your knees above your chest can relieve the pressure in your lower back. You can even sleep like this.
A heating pad does wonders to relax muscle spasms. Use it for 20-30 minutes. However, sometimes ice is what you need especially if the area feels inflamed.
I'm giving you permission to get a massage! Any massage will feel amazing to help bring blood to your muscles and release tension, but Thai Massage (also called Lazy Man's Yoga) might be especially helpful. The practitioner moves and stretches your limbs for you, creating space and relieving pressure in tight areas of your body.
If your lower back pain is chronic, you'll want to incorporate stretching exercises into your daily routine. Physical therapy, some gentle yoga or a Pilates mat class will help out tremendously. Some examples of exercises that help stretch your lower back include Child's pose, Half Happy Baby, Standing Forward Bend, and Double Pigeon. Strengthening your core (abs and low back muscles) is also a great idea since these muscle groups help support the spine. Yoga poses like Wheel, Camel, Upward Facing Dog will strengthen your back, and here's a video to show you how to work your abs.
Stay fit - extra weight can put strain on your spine, causing pain, so commit to regular exercise that keeps you at a healthy weight and uses all your muscles. This will also help to prevent future injury.

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Got Back Pain? Try Pilates

FitSugar — Wed, 09 May 2007 02:30:00 -0700

You all know that I love Pilates. I started practicing the method because of chronic back pain. After trying physical therapy and yoga, it was doing Pilates regularly that got me out of pain. When I say regularly, I mean 5 to 7 days a week. Mr. Joe Pilates said that all it takes is 20 minutes of these exercises a day to keep the core in shape. I can attest to the truth of that statement. I am a walking, dancing, running, yoga practicing, skiing example of the power of Pilates. There are now some studies that prove the benefits of Pilates as a rehabilitative tool.

Queen's University School of Rehabilitation Therapy studied physically active 20 and 55 year olds with chronic back pain (just like me!!!). They found that the subjects that followed a regime of equipment-based exercises of the Pilates method, that strengthen core muscles in the lumbar-pelvic region, fared better than the subjects that simply consulted with physicians and other health care specialists. The Pilates group overall had 46% more pain relief and these improvements were visible a year later. Were those folks doing their 20 minutes a day? The study didn't say, but some of the basic Pilates concepts really help in activities of daily life.

Pilates teaches you how to stabilize your spine as well as how to safely increase spinal flexibility. I believe wholeheartedly that working with a certified Pilates practitioner is the way to go if you are trying to get out of pain. Although the private sessions are expensive, the pay off is great, less pain and more strength. Once you learn how to engage those deep abs and work your core, there is no going back.

Photo: Melanie Johnson
Power Flow Pilates, New Haven, CN

Super Sized Handbags and Back Pain

FitSugar — Mon, 26 Mar 2007 11:00:00 -0700

We all know that high heels are "killer." While they may be all the fashion rage, your body might just be paying a "high" price for your look. Unfortunately, with the trend of super sized handbags, ladies are suffering for fashion once more. Yes, ladies....BIG bag can equal BIG pain.

First off I will admit, big bags are seemingly practical. We have a lot to carry around these days. Stuff that didn't even exist 20 years ago, and nobody back then toted bottles of water around did they? However, putting all those electronic goodies in one big handbag isn't really practical for your shoulders, neck or spine. Carrying heavy loads on one shoulder is the least efficient way to transport your goods. It creates serious asymmetry to the skeleton which functions best if both sides of your body are balanced. While you think shoulder complaints would be top of the list for the oversized purse carriers, lower back complaints top the list. The base of the spine seems to be the body part where all of the upper body burdens come to rest and rear their ugly heads. Neck pain and headaches are close behind in list of complaints and injuries.

The best means of preventing pains associated with your big bag fashion statement are:

Switch it up!!!! Alternate which shoulder you carry your handbag on often, especially if you are walking long distances or standing on the subway for a long period of time.
Be posture perfect - Walking with correct upright posture will help keep the pain at bay. Keep the spine long, the shoulders even and look straight ahead. No stooping, since that will excacerbate the force and weight of the bag on your spine.
Show off your handbag collection and carry a different size purse everyday. Lighten the load when you can.
Put your laptop in a fashionable backpack so your don't over stress just one side of your body.
Carrying a heavy bag in the crook of your arm is the worst possible place since it is so far away from your center of gravity. Plus the elbow isn't meant to support all that weight, so put that bag on your squared, supported and strong shoulders.

I don't think big handbags will be leaving us anytime soon, so shop around for lighter options. Check out HandBag Mania group that Rachie Rees just started - you are sure to be inspired.

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Streetstepper by bodybuddy

FitSugar — Wed, 07 Mar 2007 02:05:00 -0800

Why remain stationary when you workout when it's possible to convert that energy into covering some space? This is the main idea behind bodybuddy's Streetstepper.

It's a cross between a bike and the stepper machine you see at the gym. Your stepping motion is what makes the bike work.

If you've suffered from back and neck pain from a regular bike, you might like the Streetstepper better. You're not hunched over like on a bike, but rather you're in an upright position, just like when you're walking. It looks so graceful. Check it out.

FREE Back Pain Advice Feb.15th!

FitSugar — Thu, 15 Feb 2007 02:34:17 -0800

The American Physical Therapy Association (APTA) is giving out FREE, expert advice from a national hot line on Thursday, Feb. 15.

During hot line hours, 9 a.m. to 5 p.m. EST, physical therapists will be available to answer callers' questions about injury prevention, exercise and ways to prevent back pain. The toll-free number is 1-877-633-3278.

Back pain is a common complaint among middle-aged Americans as they deal with hectic daily schedules, increasingly demanding jobs, and caring for children, grandchildren and aging parents.

In the meantime you can try using a bolster or mixing your own at home remedy.

Botox for Back Pain?

FitSugar — Wed, 27 Dec 2006 03:39:07 -0800

Botox - it's not just for wrinkles anymore. The history of botox is a curious one to me, considering that it is made from the same bacteria that causes botulism food poisoning. Before it was the "cure" for wrinkles, it was used to treat muscle spasms of the face as well as cerebal palsy. Well, botox is now being studied as a means of treating chronic back pain.

Painfully tight back muscles are injected with botox which can stop or reduce muscle spasms by blocking nerve signals to the affected muscles. No troubling side affects have been reported, but as it is still being studied it is impossible to guarantee that a botox injection is an effective and safe treatment for back pain.

I guess with this treatment you would have less of those troubling back wrinkles too. Just kidding.