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10-Minutes to Back Pain Relief for Mom

Kids and work take their toll on mom’s back.  Get relief in less than 10 minutes.

Sean Lee, NASM ACE – CPT, NSCA – CSCS
Fitness Expert, Barrington, IL

Question:

I’ve had occasional low back pain on and off for a few years since having children and am concerned that with age and a sedentary desk job it’s going to get worse. As a busy full time working professional and mother of three, I don’t have much time for exercise. With only 5-10 minutes a day in my schedule can you recommend a few exercises that may help?

Answer:

YES! If what you’re describing is an occasional stiff or tight back then I can absolutely offer a helpful and time sensible solution. However, if you are experiencing pain and it has become more frequent, intense, or radiates to your hip or down your leg I’d first see a licensed medical specialist who can further assess and make recommendations to meet your specific needs.

Assuming the former follow this quick 3-step approach that will have you feeling better in no time:

1. Give a (self) massage and get flexible.

• Use a foam roller, tennis ball, or massage stick on your mid and lower back, shoulders, hips, & legs.
• Self massage will reduce your discomfort by: decreasing tension within the muscles, improve circulation making the muscles healthier, and decrease the day-to-day stresses the muscles take while at work, home, and running with the kids.

2.  Strengthen your core muscles from the inside out.

• The deep core muscles often become the weakest after childbirth (sitting also promotes this weakness). To substitute for the deficit in strength the low back muscles are called upon to do more work than they should often leading to overcompensation and a back that is tight or in pain.
• The following three exercises will get you started strengthening from the inside out:
  • Pelvic tilts – Lye on your back, knees bent, hands on hips, gently tilt pelvis forward (low back arches off floor), then back (flatten back to the floor). Move slowly and repeat 10X.
  • Belly button draw – In a seated or lying position pull your naval to your spine and hold for up to 10 seconds and repeat 10X. This will activate the deep core muscles and decrease stress to your back.
  • Plank – Lying on your abdomen place your forearms and toes on the floor, lift your body off the floor so only the forearms and toes are touching. Hold for up to 20 seconds.

3.  Get moving in small ways throughout the day.

• Place a post it or set a reminder to get up every 30 minutes and go for a walk, stretch or do some light calisthenics
• Skip the elevator and take the stairs
• When out and about choose parking away from the door
• Wear a pedometer and try for 10,000 steps a day

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Why Core for Back?

Learn how core training can help alleviate back pain by eliminating muscle imbalances

Sean Lee, NASM ACE – CPT, NSCA – CSCS
Fitness Expert, Barrington, IL

Question:

How does core training help protect against back pain?

Answer:

Core training, also known as core stabilization training, improves the stability, strength, and endurance of the muscles that cross the trunk, abdomen, and pelvis. The core muscles are responsible for maintaining normal postural alignment; producing, distributing and absorbing force while weight bearing, and provide a foundation for movement.

A weak or poorly conditioned core leads to muscle imbalances and postural changes that result in undue stress to the back muscles, facet joints, and intervertebral discs. Due to the excessive load these structures must to take on to compensate you begin to get back pain and stiffness.

A well designed core training program will promote the proper alignment of the bones and curvatures of the spine, improve the strength and activation of the deep core stabilizers, and encourage muscles to remain loose and at their normal resting lengths.

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Is My Sudden Knee Pain Here to Stay?

If a sudden pain lingers, am I officially injured or can I keep going?

Kathy Weber, M.D., M.S.
Doctor of Primary Care Sports Medicine
Rush University Medical Center

Question:

I ran very guarded on ice and snow this winter season one day and after that the insides of my knees hurt so much that I have not been able to run since then. I have not ever been injured before nor have I ever had knee pain before. I have rested about 10 days and still am feeling about the same pain. Will I injure it more if I try to run on it?

Answer:

If you have not tried icing your knees for 15-20 minutes a few times a day and performing gentle stretching along with the rest, you should do so.  If you have done this and still have pain,  it is time to see a sports medicine doctor to evaluate what might be causing this pain.

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How Do I Fix a Stiff Back?

Learn how to alleviate the “tin man” feeling after sitting for too long.

Sean Lee, NASM ACE – CPT, NSCA – CSCS
Fitness Expert, Barrington, IL

Question:

Can you suggest a few stretches to help alleviate a stiff back? Although I’m active and exercise most days I feel like the tin man if I sit for an extended period of time while at the office.

Answer:

The “tin man” experience is not uncommon, especially if you spend the majority of your waking hours in a seated position. If this is your only symptom it is likely that a combination of stretching, core training, and attention to a few other details will do the trick. If the stiffness is accompanied by pain, seek advice from a licensed medical specialist who can address your specific needs.

THE FACTS

• Sitting increases lumbar disk pressure by 30-40% relative to a standing position

• Sitting leads to poor posture and degenerative changes

• Sitting results in muscle tightness and imbalances

• Sitting weakens core muscles

• Tight hip and hamstring muscles often contribute to back stiffness or pain

THE STRETCHES

• Perform a self massage using a foam roller, tennis ball, or massage stick. Massage your mid and lower back, shoulders, hips, & legs

• Cat/Cow – Decreases tension through the spine and improves disk nutrition (Cat) (Cow)

• Child’s Pose – Stretches the muscles of the mid / lower back, hips, & legs (Child’s Pose)

• Knees to Chest – Stretches the muscles of the lower back

• Standing Hip Flexor – Stretches the muscles on the front side of the hip (Standing Hip Flexor)

CORE TRAINING

• The deep core stabilizing muscles are the most important for maintaining a healthy back.

• Sit ups and crunches hurt more than help when the deep core muscles are weak.

• Practice drawing your naval to your spine and holding for up to 10 seconds and repeating. This will strengthen the deep core muscles and decrease stress to your back.

THE DETAILS

• Be aware and practice good posture while sitting and standing

• Set up a workspace that is ergonomically right for you and doesn’t place excess strain to your back, neck, and shoulders.

• Get up & move frequently throughout the day. If possible don’t sit for longer than 30 minutes consecutively.

Exercise Ball or Desk Chair?

Learn what benefits there are to sitting on a globe

Sean Lee, NASM ACE – CPT, NSCA – CSCS
Fitness Expert, Barrington, IL

Question:

I recently exchanged my desk chair for an exercise ball to put more movement and possibly strength training into my day. How will this affect my back or posture, core strength, and will I really see any benefits from this new “seat?”

Answer:

Replacing your chair with an exercise ball will likely provide benefit and challenge your postural and core muscle endurance while sitting. Using it for additional daily movement is an excellent idea and may improve circulation, decrease muscle stiffness, and help you burn a few extra calories while you’re at it! Integrate it slowly if you sit for extended periods of time. If not, you may experience periods of fatigue or muscle cramping in your mid and low back region leading to discomfort and poor posture.