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The Back:

In one form or another, excessive stress on the back is certainly the most familiar cause of injury to the muscles and joints. Another cause, however, is only slightly less threatening: simple inactivity. Failure regularly to use the muscles of the trunk (back and abdomen) and to bring the spine to the limits of the range of motion through moderately vigorous activity makes the region particularly susceptible to sudden overuse, poor posture, and other kinds of stress. The joints stiffen; ligaments and muscles may contract; good blood flow is inhibited. Even more noteworthy, inactivity may make the back more susceptible to general joint degeneration.

The effects of inactivity tend to be magnified with age. And it is inactivity, more than aging itself, that leads to the conditions generally associated with growing older, like osteoarthritis. Regular exercise- walking, swimming, or golf, for example- may well keep these problems at bay. Indeed, an elderly person who is active may have a “younger” back than an inactive person in his thirties.
Weight control is also a factor that is easily overlooked when it comes to keeping your back healthy. But, in fact, excess weight can significantly magnify the stress on the lumbar spine. That excess weight generally settles around the stomach, and so the muscles that should be working to keep the back in alignment have to support the added pounds as well. To avoid this burden on your back, it’s important to remain within your appropriate weight range

Proper posture is an important factor in maintaining a healthy back. By preserving the straight vertical alignment of the spine, proper posture minimizes stress on the muscles, tendons, ligaments, and disks of the back. Proper posture should be observed as much as possible while standing, sitting, and lying down.

Another important ingredient in maintaining a healthy back is proper body mechanics in the various activities of daily life. Proper body mechanics means using the body, and different parts of the body in ways that are consistent with the smooth functioning of the joints, muscles, ligaments, disks, and other structures of the back. Among other things, this means knowing how to lift and carry heavy objects properly, not holding your back in a fixed position for prolonged periods, and being careful never to twist the trunk when reaching for something. Proper back posture can significantly reduce the risk of many back problems.

Keeping your back healthy also calls for strength that helps to keep the back stable, moving , and well aligned, including not just the back muscles but the leg muscles and the abdominals. The less developed your muscle strength, the narrower the range of physical activities you are capable of performing without putting stress on your back. As a result, many common practices of everyday life, from lifting a child, to pushing open a heavy door, become riskier than they should be. A balance of strength in the legs, back, and abdomen is important so that one area need not compensate for weakness in another.

Endurance in the muscles that support the back is also essential. Endurance is the ability of the muscles to contract (be in use) over time. The less developed a muscle’s endurance, the shorter amount of time it can be called upon to to contract before it tires- forcing other , often more vulnerable parts of the body to do its job and putting itself and those other parts at risk of injury.

Flexibility in the muscles, tendons, and ligaments is just as critical as muscle endurance and strength. The less flexible your muscles and ligaments, the more susceptible they are to the natural tightening that comes from everyday activities. And the more susceptible they are to injury when called upon to perform many common practices.

Many work situations can carry a considerable amount of risk for back injury due to strain or overuse. Any sort of heavy labor that involves bending, lifting, and carrying as well as jobs that involve standing for long hours or leaning forward frequently fall into this category. Many back problems are also associated with sitting at a desk all day, which places stress on the lumbar spine. It’s important to configure your physical work environment so that it doesn’t force you to use bad body mechanics. If you work at a desk, it is essential that your chair be appropriately supportive and that both chair and desk be at the appropriate heights.

No matter how well you treat your back occasional temporary tightness and stiffness are inevitable, especially as you grow older. After all, everyday life can be grueling on the back; we sit at computer terminals all day, stand for long periods on crowded buses, sleep on too- soft hotel mattresses etc;

Because a particular bout of back pain may be a sign of any number of ailments, it is essentially impossible to diagnose a problem yourself—and just as impossible to figure out how to deal with the problem. Instead, it is best to see a physical therapist or physician at the first sign of trouble. When addressing a particular back problem your physical therapist has a wide range of techniques to draw upon.

Reference: Marilyn Moffatt PT, PHD, FAPTA, and Steve Vickery American Physical therapy Association Book of Body Maintenance and Repair

Quiz Question:

An elderly person who is active may have a “younger” back than an inactive person in his thirties:

True
False

Answer Here

Golf Analysis:

Do you think you are happy with your golf swing? Whether it is age, stiffness, or pain, the human body has certain anatomical limitations that may prevent us from having the ideal golf swing. Summit Rehabilitation & Wellness Center now offers a way to break down those limitations through “Back in the Swing.” Through the 6 step evaluation and following treatments, we will analyze your swing and remove any restrictions through a series of stretching and exercises to improve anyone’s golf game. A good golf swing is the key to a better game and a healthier body. A poor swing can reinforce poor posture and lead to back and joint pain; and more importantly, a poor score. Treatment and Analysis includes: • Digital video analysis of your swing before and after treatment. • Indoor hitting area • An individualized exercise and stretching routine • Decreased pain in lower back and increased flexibility • Joint mobilization for improved joint health and mobility ** Contact Cory Faris at Summit Rehab and Wellness Center for our “Back In Swing” program. Phone: 816-554-6003

Fitness Tip:

Hibernating is for the Bears
Plan to Stay Fit This Winter by Cathy Ulrich

Winter's here, and you've moved your running shoes to the back of the closet until April. Yet that piece of pumpkin pie has your name on it.

With the onset of colder weather, shorter days, and snow-covered streets, we eat more and exercise less, waiting for the spring thaw to get back in shape. Instead of having to make New Year's resolutions to lose the holiday weight and join the health club, why not set goals to stay fit this winter?

Move Fitness Indoors Winter is the perfect time to start a weight-training program. When it's sunny and warm in summer, you'd rather be outside cycling or rock climbing. When it's snowing, why not lift weights for 30 minutes during lunch? Statistics show that more people suffer heart attacks in winter from shoveling snow, often because they're out of shape. With regular strength training, you'll be able to shovel that snow and get a head start with outdoor sports when spring comes around.

Walk Outside on Weekends Going for a jog or walk during mid-day when the sun is high is a great time to get outside and catch a few rays. Be sure to dress warmly, wear sunscreen, and drink plenty of water. Dehydration is most common in colder months when you're less aware of fluid loss.


Fitness and a Healthy Back:
Help maintain a healthy back while increasing your flexibility and strength. Try a Yoga class taught by certified Yoga instructor Mary Anderson.
Contact Summit Fitness for more details at 525- 5040.