Senior Sneakers: Goodbye back pain

What can I do to reduce my low-back pain? – Margie P.

Great question, Margie! The first step in reducing or eliminating low-back pain is to look for what is causing it in the first place. Low-back pain affects around four of every five adults and can be brought on by several movement patterns that we may engage in daily. These can include manual labor, sitting for three or more hours at a time, or even just using one side of the body more than the other. When we overuse or underuse muscles located in the core, they can become tight and inflexible. This is one of the largest contributors to a lack of stabilization in the spine and altered movement patterns, leading to additional stress being placed on the low back and hips.

A good method of pain reduction for the lower back is to stretch and move through a range of motion that does not cause further pain. Stretching can return muscles to an appropriate range of motion and will allow them to perform their duties without the need to recruit unnecessary assistance from other parts of the body. Below is a stretch that can be used to reach this goal of spinal flexibility and stability.

Lower trunk rotation

When performing this stretch, remember to keep your shoulders and hip in contact with the floor at all times. Bend your knees at about a 90° angle and elevate the thighs to a vertical positon. Slowly lower your legs to the side while maintaining the 90° bend. Stretches should be held in position for at least 30-60 seconds in a pain-free range of motion.

How can I keep my shoulders from rolling forward? – Ed P.

Excellent question and I get this one often, Ed! When the shoulders roll forward, it is the symptom of a postural issue usually brought on by sitting for long periods of time or by underuse of the back muscles that retract the shoulder blades. When we sit for extended periods without good posture, the shoulders will eventually roll forward as most of the back rounds. Over time, the muscles of the upper back, neck, and others, will become shorter and less flexible (1). At the same time, the muscles of the mid-back are lengthened as they become less utilized and weaker by comparison.

Among the mid-back muscles needed to keep our shoulders in position are the Rhomboids as they are responsible for retraction of the shoulder blades. The standing row exercise is a very efficient means of strengthening these muscles and taking a step toward good posture.

Standing row

While performing this movement, focus on keeping your back vertical, knees bent, and shoulders tucked back throughout the full range of motion. When drawing your elbows back, be sure they are close to your sides and not flared out. At the end of the movement, squeeze your shoulder blades together to more fully engage the Rhomboids. Proper technique is the priority for this movement while aiming to complete 8-15 repetitions.

Thomas Jacobsen, certified personal trainer, is a graduate of UCF, holding a bachelor’s degree in Exercise Science, as well as personal training certifications from the National Academy of Sports Medicine. To get your fitness and nutrition related questions answered by a certified personal trainer, or for a free personal training session, call us at 321-972-5833 or email [email protected].