Our Fitness: Christmas can be a real pain

I don’t really mean that the way it sounds. What I mean is that Christmas, or rather all the task involved with Christmas (setting up the tree, carrying gifts, and reaching around for your wallet) can really do a number on one’s lower back. Of course, all the stress and tension that comes with all that holiday shopping can’t help matters to much either. So, let’s talk about lower back pain and injuries. Did you know that back injuries including sprains and strains, are the number one disability for people under the age of 45, and that it is estimated that 80% of the population will experience an episode of lower back pain some time in their lives. Of that 80%, 5% will go on to develop chronic low back pain, which accounts for 10% of all chronic health conditions in the U.S., and 25% of days lost from work. And I don’t know about you, but with Christmas coming, I can’t afford to miss work. One of the most expensive benign health conditions in America is lower back pain. While the cause of lower back pain is often elusive, there are four common causes that have been identified, one is a herniated disk or a rupture to the outer layers of fibers that surround the gelatinous portion of the disc. Spondyloisthesis (forward sliding of the body of one vertebra on the vertebra below it) is second, and then there is a trauma to the back or an accident involving the back. And last, degenerative disc disease, which is a progressive structural degeneration of the intervertebral disc. Lower back problems are also associated with an imbalance of strength and flexibility of the lower back and abdominal muscle groups. Poor flexibility in the hamstrings and hip flexor muscles also has been linked to lower back pain. Most physicians feel that the major cause of chronic low back pain is simply physical deconditioning, and that a strong correlation exists between low back pain and excess body weight, smoking, and decreased physical activity. More specifically, low endurance in the large muscle groups, particularly the back extensors, seems to put one at a greater risk of developing low back pain. So it makes sense that physical fitness combined with a healthy lifestyle may help prevent low back pain. Remember, prevention is the key to avoiding lower back pain, and injury. If you have experienced a recent lower back strain of injury, your physician should clear you before starting an exercise program. In addition to aerobic and weight training, you should also consider basic core back exercises and perform them on a regular basis. You should also avoid twisting at the waist with turned feet, and hyper extending the back. When leaning forward, lifting or lowering an object, always bend at the knees. Always avoid hyper extending the spine in an unsupported position. Remember that most lower back pain is caused by muscle weakness and imbalances in the hamstrings, hip flexors, lower back, and abdominal muscle groups. Exercise preformed on a routine basis will improve muscle strength and flexibility and keep your back healthy and strong. So you see Christmas isn’t really a pain but lower back injuries are, so remember these tips and enjoy your holidays the pain free way, and hopefully with a little less stress( yeah, right!). By the way if you’re stuck on a gift idea, we at Personalized Fitness, are offering gift certificates for the holidays, and I’m also offering gift packs which include a tee shirt, these gift packs are available now through January and can be customized for you or that special someone. Anyway here’s wishing you and all your loved ones a very special Merry Christmas and the utmost success in the New Year. Have a safe, healthy, and happy holiday.