Best way to avoid back pain?

Most people think that the human spine is one of evolution’s great flaws. After all, around 80 per cent of adults suffer from lower-back pain. What more evidence do you need? The truth is, the spine is a robust structure. We’re just using it incorrectly.

Everybody “knows” that you put your back out if you lift objects that are too heavy. As a result, many workplaces have introduced lifting training and ergonomic equipment, such as hoists, in an effort to reduce back injuries.

The common advice from lifting training is to avoid heavy lifting where possible. However, research has shown that such training is largely ineffective at reducing back pain and back injury. It seems that a different approach is needed.

Human tissue needs to be exposed to loads to become strong – and the spine is a good example of this. Regular loading prepares the joints, muscle and ligaments for normal tasks. Nobody would expect to run a marathon without preparing the body for such loading, so it seems logical that to be able to lift a weight requires exposure to that activity.

Lack of loading has been shown to have damaging effects on the spine. Studies on astronauts have shown that lack of exposure to loading in microgravity causes muscle wasting, spine stiffness and disc swelling. These previously healthy astronauts developed back pain after space flight. Prolonged unloading caused an unstable or weak spine leading to back pain.

Those teaching that lifting should be avoided, indicate that it is not just the one-off heavy lift that is the problem. Repeated and regular bending and lifting of the spine is cited as a risk for back injury, particularly when combined with twisting. Research in elite rowers examines this concept.

Elite rowers fully flex and load their lower backs hundreds of times a day every time they train. Around one-third of this group will complain of an episode of back pain in a 12-month period, of which the vast majority will recover fully.


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