Healing Comes from Within
The first notion that must be thrown into your mental wastebasket is that we are "ghosts in the machine," wherein the mind and body are two different entities. If you are of buying into this culturally created phenomenon; STOP.
You can call it the biopsychosocial model, spirituality, and/or religion; it's the BIG PICTURE. Your mind and body are a unified whole that can't be so readily separated. It's time to grasp the idea that your posture is also reflection of how you think and feel and that any true form of back pain relief can't come at the expense of the mind or the body, but instead needs to embrace the unity of the two intertwined entities.
Lastly, there's no magic bullet or cure for back pain; however, a holistic approach can lead you back into the Land of The Pain-Free.
DISCLAIMER
The legal cover my derriere portion of the lens
The author of the Complete Guide to Low Back Pain, Todd Langer, has made his best effort to produce a high quality lens. He makes no representation or warranties of any kind with regard to the completeness or accuracy of the contents on the lens. He accepts no liability of any kind for any losses or damages caused or alleged to be caused, directly or indirectly, from using the information on this lens. The following information is intended as material to inform and educate only. It's advised, regardless of your health, that you discuss any radical modifications to your lifestyle with your primary care physician before making the changes. A FEW BACK PAIN DEFINITIONS
Acute or short-term low back pain episodes generally last anywhere from a few days to a few weeks in duration.
The more insidious chronic back pain is often described as pain that persists for more than 3 months.
The more insidious chronic back pain is often described as pain that persists for more than 3 months.
TYPES OF LOW BACK PAIN
It all hurts!
Where do you fall along the continuum?
FOREWARD
Hold the hate email!
It's important for me to mention the obvious and state that becoming a doctor of medicine is hard work and it's of the noblest and most idealistic professions. My purpose in researching and writing the Complete Guide for Low Back Pain IS NOT to pan the profession, or supersede the importance of seeking medical care, but simply provide you with top notch information not readily available anywhere else on the Internet. At times, the medical community might fall into my crosshairs, but it's nonsensical to overlook the beneficial role it plays in our society. YOUR EXPERIENCE
What's your personal experience with back pain and MD's
Let me know what you think; have you been helped or hurt by medical professionals?
PT's, Drugs, and Follow Up
Did you hit the trifecta with a script for PT, dru more...0 points
PREFACE
It's been a blessing and curse (do I get Randy Newman theme song?)
As my subtitle suggest I have mixed feelings about my experience with low back pain, because it's also allowed me to grow emotionally and spiritually. Suffice to say life IS NOT a linear experience and it's often difficult to pinpoint turning points. Over the years I've spent countless hours paying attention to my body, trying to make sense of seemingly random and disabling episodes of pain, and piecing together the miraculous nature of the mind-body relationship. If you're on this lens you've been listening to your own body and perhaps the Complete Guide to Low Back Pain will help you decipher what it's been trying to tell you. SPIRITUALITY
A powerful little book
My recommendation
BACKGROUND
A little quality time with the Fit Guy
The words of Friedrich Nietzsche "what does not kill us makes us stronger" sum it nicely. In my early teens I began having intermittent bouts of low back pain that would eventually become chronic in nature. Over the ensuing years I tried and/or researched practically any and every modality for low back pain. Nothing worked as my back became more unpredictable and increasingly easier to provoke into a dreaded flare-up - not quite the reprieve I had in mind.In my case, the 4 bulging discs in my lower back by age 25 were painful SYMPTOMS and the structural short leg, unleveled sacral base (entire spinal column compensates) and umbilical/abdominal hernias were the real undiagnosed CAUSES that also led to a cascade of foot/ankle problems, bilateral hip dsyplasia, SI joint dysfunction, rotator cuff tears, and whiplash/neck pain. Yes, the myriad of dysfunction is ALL CONNECTED!
YOUR BODY IS ALL CONNECTED
The sum is greater than its parts
Anatomy Trains: Myofascial Meridians for Manual and Movement Therapists
A great way to envision the body; not what's taught in school (yet)
Amazon Price: $44.31 (as of 09/06/2008)
THE JOURNEY BEGINS
It's not exactly Homer's Odyssey, but still...
I eventually felt the need to seize my own fate (carpe diem!) and undertook extensive training in modalities ranging from the esoteric to the conventional. The years passed and I kept studying and searching for the cure to alleviate my back pain and other seemingly unrelated ailments. I managed to keep the faith through each trial and tribulation and forced myself to believe that every new guru held the long sought after answer. Then one day I had a life altering revelation - despite what the "experts" say there is no one simple answer to such a complex problem and my approach needed to be multifaceted and respect the BIG PICTURE. WHY ARE YOU IN BACK PAIN?
It's the first question you NEED to ask yourself
The low back pain epidemic that, at one time or another, affects roughly 80% of society isn't really about the low back per se, but about total mind-body posture. In reality, most back pain comes from socially-imposed habitual patterns of movement that eventually take us away from standing upright in gravity and, in so doing, increase tension and decrease our postural efficiency (e.g. motor control) in the face of gravity, ground reactive forces, and momentum (e.g. law of inertia). To be clear: your impaired posture affects your biomechanics, nervous, circulatory, respiratory, and digestive systems.Fit Guy Note: Obviously, any kind of traumatic experience can initate back pain. If you EVER have sudden bowel and/or bladder dysfunction, or progressive weakness in the legs, seek IMMEDIATE medical attention.
THE BOOK ON LOW BACK PAIN
The book to start with if you have low back pain
It's not a simple read, but a must read!
Low Back Disorders
A MUST READ for anyone with back pain, period.
Amazon Price: (as of 09/06/2008)
List Price: $49.00
WHERE IS YOUR BACK PAIN?
It takes years of medical school training/internships to ask this question
Unfortunately for practically anyone who has lived in back pain it means they have been through the demoralizing medical conundrum. When the majority of spine specialists ask you where it hurts they are referring to an exact location in your back. The medical model would be making a progressive leap forward by simply including the world in which you lived and experienced into a comprehensive equation. Instead we are literally dissected (i.e., spine surgery) like specimen in a laboratory and not seen as a sum of mind, body, and spirit that is much greater than our parts. WHERE DOES YOUR BACK HURT
Do you know?
It's not common to think of where your back hurts, but it's important
ARE YOU SURE YOU'RE REALLY HAVING BACK PAIN?
After all, the tests are coming back negative
A definitive diagnosis of musculoskeletal dysfunctions as causative or symptomatic is extremely difficult to ascertain, and that's without taking into consideration that any number of pathologies can create similar patterns of low back pain. In spite of the large number of pathological conditions that can give rise to low back pain, most cases (85%) are classified as 'non-specific' as a definitive diagnosis cannot be achieved by current radiological methods; so, if low back pain can't be seen; it doesn't exist! BRILLIANT! THE REAL CAUSE OF YOUR BACK PAIN
Hey, at least I didn't say it was in your head! ;)
Let's see, the repetitive impact of poor postural control in a relatively active adult influences roughly 20,000 breaths and 10,000 steps a day and thus, leads to longstanding ramifications in the template of muscle and connective tissue that supports our organs and skeletal frame. The body's response is to build stronger muscle and lay down connective tissue over the specific areas that are overworking, in what's essentially a well-intentioned but futile attempt at stabilization. These musculoskeletal compensations eventually lead a person further into biomechanical distress of which low back pain is a result. STRUCTURAL INTEGRATION
Your posture in gravity
Rolfing: Reestablishing the Natural Alignment and Structural Integration of the Human Body for Vitality and Well-Being
Amazon Price: $16.47 (as of 09/06/2008)
THE ANATOMY OF THE LOWER BACK
A quick glance
To overcome back pain it's important to understand the anatomy and biomechanics of the spinal structures and musculature and other "indirect" links of your kinetic chain (body); however, DON'T worry about memorizing it. After all, you can rehab/train your back to handle an active lifestyle and your body's inherent wisdom (motor control) will do the rest.In general terms the lower back is made of bones (spinal column), muscles, and connective tissue that protect the spinal cord and support the weight of your upper torso. The lumbar spinal column has 5 stacked vertebrae with spongy spaces in between. The cartilage "spacers" are called intervertebral discs and they provide additional flexibility and shock absorption (although this 'fact' is becoming a bit controversial). This intricate structure is held together by form closure (ligaments/tendons), force closure (muscles), and neural feedback (motor control).
DISC PROBLEMS
It can be bulging, herniated, slipped, and/or ruptured
A "disc problem" occurs when intervertebral discs are placed under constant and/or sudden pressure. As discs degenerate the cartilage can bulge or be pushed into the space containing the spinal cord or a nerve root, causing low back pain. It's usually "mechanical" in nature or in other words it's caused by repetitive movments with poor posture. UNDERSTANDING SCIATICA
It's a true pain in the ass!
The sciatic nerve is a large nerve that runs from the segment of L4 (lumbar) to S3 (sacrum) and it continues down the posterior (rear) compartment of the thigh, until it separates into the tibial nerve and the common peroneal nerve. Low back pain and/or leg pain that usually travels down the large sciatic nerve, from the lower back down the back of each leg, is generally referred to as sciatica and is fairly common. This pain can be caused when a nerve root in the lower spine that helps form the sciatic nerve is pinched or irritated; often times, from disc impingement. IT'S NOT A STRETCH
It's a mobility exercise
Ok, how many times have you seen a person doing the "mad cat" or "camel" stretch in the gym for back pain? Or better yet how many times have you done in yourself? The only question is why? Seriously, it's not a stretch but a "warm-up" movement that's very useful for neural flossing of the spine or in other words the flexion-extension cycles are used to reduce spine viscosity (internal resistance and friction) and "floss" the nerve roots as they outlet at each lumbar level. The emphasis is on motion rather than "pushing" at the end ranges of flexion and extension. Proper form includes the integration of the cervical spine with the lumbar and thoracic spine. All three sections of the spine should be flexed and extended together. This is a very beneficial movement for people suffering from sciatic pain, but BE CAREFUL to take it slow or you risk the possibility of aggravating the condition and cause a flare-up.Step 1
Kneel on hands and knees with hands directly below shoulders.
Step 2
With a forward pushing motion, arch your back; hold position for 5 seconds. Then allow your back to sag, forming a concave shape; hold for 5 seconds. Repeat 5 times.
Step 3
Breathe normally throughout the entire movement.
SI JOINT
Yes, you have one!
The sacroiliac joint is an essential component for shock absorption to prevent impact forces during walking from reaching the spine. For load to be properly transferred through the pelvis it is essential that this motion is controlled, and this control comes from proper activation of the deep stabilizing muscles of the low back and pelvis and proper function of the ligaments of the sacroiliac joint. Remember, it's all connected.
PELVIC GIRDLE
The Pelvic Girdle
A detailed review of all aspects of lumbosacral disorders from a biomechanical perspective.
Amazon Price: $57.56 (as of 09/06/2008)
DOESN'T CORE TRAINING HEAL BACK PAIN?
Yes, no, sometimes, and maybe too!
It's not simply a matter of a small team of core postural muscles, but rather a composite of each body segment in relation to the next, that provides the core muscles with a sinuous foundation in which to function. Your core midsection provides shock absorption and transmits force between the legs and arms; so, while it's rendered practically useless with total body integration (e.g. good postural habits). NEUTRAL SPINE IN WONDERLAND
What is a neutral spine and doesn't it cure back pain?
The current notion of a neutral or correct posture for the lumbar spine has become oversimplified to mean a statically-held position and not a synergistic relationship within the interrelated lumbo-pelvic-hip complex. Suffice it to say that the term neutral spine often doesn't distinguish between two distinct goals: the rehabilitation therapy objective of building endurance while maintaining a safe range of lumbar spinal motion during active daily living (e.g. getting out of back pain) and the more vigorous performance training requirements of an athlete. To be literal, the spinal complex is either in a neutral posture during anatomical position (e.g. natural upright stance) or there are a gradient of efficient postural alignments relative to an individual's required patterns of movement. PREGNANCY & LOW BACK PAIN
At least it's only for 9 months!
A hormone called relaxin is released at periodic intervals during pregnancy and this hormone has the effect of relaxing the ligaments of not only the SI joint but the entitre body (temporary). This contributes to the loss of joint integrity and forces muscles to "over work" to maintain stability; often times, causing aches and pain.
EMOTIONS
Remember: it's Mind-Body
Pain causes depression. Depression causes pain. It's a VERY wide chasm in between.
MINDBODY SCRIPT
It's an interesting concept
Your pain is REAL; however, the reasons are slightly different for us all and this book is thought provoking.
The Mindbody Prescription: Healing the Body, Healing the Pain
Read it with an open mind and then decide what you think.
Amazon Price: $11.20 (as of 09/06/2008)
HORMONES & NUTRITION
Overlooked, but very important
Good nutrition is really an important part of your overall health; plus plays a large role in the health of your back. Are you getting enough essential fatty acids? Drinking plent of water? Overweight?
Hormones regulate your body functions and can indirectly lead to back pain in a variety of ways.
Hormones regulate your body functions and can indirectly lead to back pain in a variety of ways.
ALTERNATIVE TREATMENT
It's becoming conventional
Text coming...
PHYSICAL THERAPY
It does a body good (sometimes)
Text is coming....
A FEW GOOD LINKS
Rolfing | rolfing Guide
Latest Rolfing news at rolfing Guide including fre more...1 point
Mid Back Pain
Disorders of other parts of the body, particularly more...1 point
http://www.webmd.com/back-pain
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Back Pain and Neck Pain - Causes Treatments Symptoms
Complete information about the causes and treatmen more...0 points
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Aice
Yeah back pain your lens is informative thanks for sharing your points Posted November 02, 2007 |
