Pandemic within a Pandemic

Written By kyle smith

If you’ve ever uttered the phrase “I just threw my back out” then you’re in the right place.

BTW, what does that even mean?! How exactly does one “throw” their back out?

Anyway…

Before COVID-19 came onto the scene and stole the show, low back pain was silently becoming one of the most common reasons for a doctors visit. Specifically, it is the second most common reason, just behind the common cold.1 Along with being the single leading cause of disability world wide, and something that 80% of the population will experience, I’m going to go out on a limb here and say there may be cause for concern. 2

Now, there are millions of different reasons why someone may experience low back pain, and each individual injury should be treated as such with no two injuries being truly the same. However, speaking in general terms the more time we spend in a seated position, the more compromised our spines become. I’m sure most have heard the phrase “sitting is the new smoking”. While I don’t necessarily agree with that, sitting for extended periods of time certainly is detrimental to overall spine health. Add in a global pandemic, forced isolation, closing gyms, and the spark of the “work from home” era and thats a recipe for some bad backs.


Many of these factors are out of our control, but there are still plenty of steps you can take to keep you feeling good and your spine healthy. If you have found yourself more sedentary in this past year, and your lower back is paying the price, here are some actions you can take right now:

  • Move. Every. Day. Walk, bike, swim, hike, anything that gets you up and moving

  • Exercise routinely

  • Monitor/set a goal for daily steps

  • Invest in a standing desk

  • Buy a shock collar that goes off once/hour to get you up and our of your chair… just kidding… about the shock collar at least, a timer on your phone will suffice

Here are some things you should NOT do. Unfortunately, I hear these recommendations way too often!

  • Meaningless stretching

  • Meaningless “core” work like sit-ups, crunches, ab twists, that machine at the gym where you hold onto the handles and shake your hips like Shakira. Here are some alternatives

  • Running, especially if you haven’t ran in the past decade! (yes, sadly I have had clients tell me they have been told to start running to help LBP, something they hadn’t done in 10+ years)

I know we have always been taught to just “stretch it out'“ whenever something hurts, but if you are dealing with pain or tightness I would highly recommend consulting with a professional who can diagnose the issue and ensure you are doing the appropriate stretches and strengthening exercises to follow. Tightness is almost always due to a weakness somewhere else in the body, so while stretching it out may provide some temporary relief, its likely just going to mask the underlying issue.


“My low back hurts because my hamstrings are always so damn tight!”

This is probably the most common phrase I’ve heard in my years training. Sure you can go stretch them out, and they will probably feel extremely tight and afterwards you may feel a little better, but if this method was effective then it would be a simple one time fix. Except it never is. Tight hamstrings are actually a response by your body to make up for a weakness somewhere else along the chain. Back pain is not a product of tight hamstrings, rather tight hamstrings are a product of back pain, and your back pain is likely due to an underlying issue. If this is you, then find someone that can uncover that weakness and show you the steps to correct it for long lasting results.

The purpose of this article is to give individuals some simple tips they can implement right away to help them steer clear of a history of chronic low back pain, and/or the dreaded “throwing your back out”. If you’ve unfortunately already hurt your back, here’s an article on some steps you can take from my good friends over at Move Strong Physical Therapy. This is not meant to substitute for any medical advice you have received. Consult your physician for any serious injury and before engaging in any form of exercise routine.

-Kyle

References:

  1. Tolchin, Ronald. “World Spine Day: Pandemic Pushes Low Back and Neck Issues to New Levels: Resource: Baptist Health South Florida.” Resource | Baptist Health South Florida, 14 Oct. 2020, baptisthealth.net/baptist-health-news/world-spine-day-pandemic-pushes-low-back-and-neck-issues-to-new-levels/.

  2. “Back Pain Stats and Facts .” American Chiropractic Association, www.acatoday.org/Patients/What-is-Chiropractic/Back-Pain-Facts-and-Statistics.

kyle smith