Back Pain: What You Need to Know
Approximately 8% of adults in the United States live with chronic back pain that’s significant enough to interfere with their daily lives. Spine specialists have a crucial piece of advice for those dealing with this issue: Don’t just try to power through it.
This advice is particularly relevant when it comes to three specific movements: bending, lifting, and twisting—collectively known as BLT. Dr. Arthur Jenkins, a spine surgeon associated with the NFL, emphasizes that these combined movements can be highly risky for anyone already experiencing back pain.
Why BLT Can Worsen Back Pain
According to the American Association of Neurological Surgeons, people suffering from back pain run a higher risk of developing a herniated disk. In simpler terms, that’s when the cushioning disks between the vertebrae either tear or rupture, which can put pressure on spinal nerves. Jenkins notes that many individuals with back pain might already show some disk damage, even if they haven’t reached the point of a herniation. When the outer layer of a disk gets damaged, the inner material may start to push out, leading to an increased likelihood of a herniation.
The combination of bending, lifting, and twisting raises this risk even more. Jenkins explains that each of these actions puts increasing pressure on the disk space, but doing all three together is particularly detrimental.
Take snow shoveling, for instance. It involves bending over to scoop snow, lifting it, and then twisting to throw it aside. If the snow is heavier than expected—like when it’s wet—the strain on the back can escalate significantly.
Moreover, you might not notice how regularly you find yourself in such positions in daily life. For example, lifting a kid’s car seat from a car often requires bending and twisting, especially in awkward spaces. The same goes for moving suitcases while traveling; any awkwardly positioned lift can stress the spine if you’re not prepared.
Proper Lifting Techniques for Those with Back Pain
Rather than adopting the risky BLT method, Jenkins recommends a different approach when it comes to lifting:
- Face the object directly, avoiding any twisting. Move your body into position while keeping your spine straight.
- Use your legs for lifting, and engage those abdominal muscles.
- When picking something up from the ground, stabilize yourself by placing your hands on something secure, extending one leg back to decrease the bend in your spine.
It’s essential to engage your core to protect your back better. Jenkins points out that your core and back muscles work together to provide stability. Keeping both strong is vital for those who suffer from back pain.
“I’ve noticed my back feels better when I regularly do core exercises,” he shares. “If I skip them for a week, my back definitely lets me know!”
Exercises like planks, bridges, and dead bugs can help, and they can be done individually or with the assistance of a trainer or therapist depending on your situation.
Additionally, engaging your core isn’t limited to the gym—everyday situations can benefit from it. Simply pull your belly button toward your spine to help maintain a stronger and more stable posture.
Dr. Meredith Warner, an orthopedic surgeon, also advises keeping heavy loads close to your body when lifting and using your legs whenever possible. “Strong quadriceps can make lifting easier,” she adds. If you have to lift something far from your body, counterbalancing with one leg can provide additional support, as long as you have good balance.
Other Ways to Manage Back Pain
Many people worry that surgery is the only option for relief from herniated disks. However, Warner points out that back pain can often be managed in other ways, as not every issue stems from disk problems. It’s pretty common for most Americans to experience back pain at some stage of life, especially as they age.
Pain often starts during adolescence or early adulthood, evolving into a chronic condition that may come and go. It’s seldom a result of a significant injury, as most discomfort arises from complex interactions within the body.
If you’re having a pain episode, rest is rarely the solution. Warner advocates for “functional, active rehabilitation,” like yoga or physical therapy. But if a disk is indeed herniated and compressing a nerve, it’s essential to consult a specialist promptly and avoid risky movements like BLTs while you manage your condition.
