Embrace Fitness Over 40: Expert-Approved Tips to Sustain a Pain-Free Life
Spine surgeon's guide on how poor posture can cause back pain issues
Say sayonara to that nagging back pain and embrace a healthier lifestyle! Melissa Neill, a renowned fitness trainer and CEO of Body by Bikini in the U.K., shares her wisdom on adjusting workouts for an aging body.
In today's world of stationary jobs and gazing at screens, back pain reigns as the most common ailment among Americans. Dr. Arthur L. Jenkins III, a board-certified neurosurgeon and spinal specialist in New York, highlights poor posture as the prime culprit behind back issues.
Slouching stretches the spine beyond its intended design, according to Jenkins in an interview with Digital. Wondering where it hurts? You're not alone. "We stand much better than we sit," Jenkins warned. "And we find more people experiencing that pain when they're working or when they've been sitting for a while - it's just awful for our spines."
Combating 'Tech Neck': A Silent Assassin
Ever heard of "tech neck"? It's a dreadful byproduct of looking down on devices like phones and laptops for extended periods. According to our experts, this unoptimal position sits at the root of many back issues. "Tech neck" can develop over time, causing conditions such as kyphosis, where excessive pressure is exerted on the spine, disks, and supporting muscles.
Tips to Fight Back Pain:
For office warriors, Jenkins recommends adopting habits that keep the body engaged, such as:
- Standing up frequently: To keep the joints lubricated and active, opt for a standing desk whenever possible.
- Elevating your screen: By raising the monitor higher, you can promote an elevated chin and neck angle, which helps maintain a strong posture.
- Sitting on an exercise ball: Plop down on an exercise ball instead of a desk chair to cultivate balance and core strength, which can alleviate back pain.
- Engage your core Muscles: Whether at home or work, consciously squeeze your abdominal and back muscles together to promote healthier and stronger muscles.
- Stretch out: Isolate and flex your back and ab muscles to stretch out the body and counteract the effects of prolonged sitting.
Embracing a Fitness Lifestyle
Jenkins stresses the importance of committing to a fitness regimen tailored to your individual needs. Including exercises like yoga, pilates, or even simple core-strengthening workouts can help prevent and alleviate back pain.
Jenkins also recommends exercise for foot, ankle, and hip mobility to maintain a strong foundation and ensure that your back stays supported.
Finally, avoid injurious movements such as bending, lifting, and twisting simultaneously, which are common triggers for back pain. Exercise caution while executing these tasks individually and always remember to engage your core actively!
When to Seek Professional Help
Back pain that prevents engagement in daily activities or persists despite exercise, therapy, or medication should be addressed by a healthcare professional promptly. Signs requiring immediate medical attention include severe pain, worsened balance, or impaired bladder and bowel function.
- To combat the common issue of back pain, particularly due to poor posture and extended screen usage, embrace a healthier lifestyle with expert-recommended tips.
- Tech neck, a result of prolonged device usage, has been identified as a major source of back problems according to fitness experts like Melissa Neill and Dr. Arthur L. Jenkins III.
- To combat tech neck and its related conditions such as kyphosis, frequently stand up, elevate your screen, sit on an exercise ball, engage your core muscles, and stretch out regularly.
- Adopting fitness-and-exercise routines tailored to your individual needs, like yoga, pilates, or core-strengthening workouts, can alleviate and prevent back pain.
- For a comprehensive approach, focus on foot, ankle, and hip mobility exercises to support your back and engage your core actively when bending, lifting, or twisting to avoid back pain.
- If your back pain persists or prevents you from performing daily activities, seek immediate medical advice and consider chronic-diseases like chronic-kidney-disease or mental-health issues that may impact your health-and-wellness.
- CBD, a popular compound in health-and-wellness, may help alleviate back pain and inflammation, but always consult a healthcare professional for advice on its usage.
- A balanced nutrition is crucial for a fit body and proper mental-health, contributing to overall fitness-and-exercise goals, back pain prevention, and long-term health benefits.
