Men Suffering From Back Pain As Young As 37, Warn Experts, And Sedentary Lifestyles Are To Blame
More Young Men Suffering Back Pain Than Ever, Warn Experts
Brogan Driscoll— The Huffington Post UK
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More men are suffering from back pain than ever before and those affected are getting younger, findings from British Chiropractic Association (BCA) have revealed.
Four out of five men (82%) in the UK are currently living with neck or back pain or have suffered in the past compared to 75% a year ago.
The average age that men first begin to suffer is 37, which is significantly younger than in the past, the BCA claims.
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The study, which polled more than two thousand men, also revealed that nearly a quarter (24%) feel pain every day.
Moving heavy objects is the top trigger for almost half (47%) of men, however 41% admit they don’t do anything to proactively look after their backs and just over one quarter (28%) opt to self-treat with over the counter medicine.
"Worryingly we’re seeing younger men coming through our doors who aren’t looking after themselves," said BCA chiropractor, Rishi Loatey. "The modern man is certainly feeling the strain as we constantly juggle busy lives – working longer hours, tackling DIY and looking after the kids – it all takes its toll."
Some men are putting the strain down to their size; 14% think having a big belly has the most negative impact on their back health compared to just 6% of women but according to the experts, this is not necessarily the case.
"There is no real correlation between weight and back pain, rather the link is between poor muscle tone and back pain – people who are overweight do tend to have poor muscle tone so it’s important they focus on strengthening the muscles in their back," he added.
"People now have lifestyles where part of their life is very sedentary and then another part is manic. They might commute to work in their car, they sit on their backsides all day, then play five-a-side football once a week – and that is when the problems happen."
The BCA have offered four top tips to help the 21st century male get through the day back and neck pain free:
Use it or lose it
When lifting heavy objects or picking up the kids bend your knees, otherwise this will lead to over-stretching and damage your back, try not to bend from the waist, which increases the stress on your lower back.
Keep it close
The weight you are carrying should be kept as close to you as possible to help reduce the strain on your neck and back. Putting the weight down can often cause just as many injuries as lifting it up. If possible, put the weight on something at waist height rather than the floor.
Sit up
If sat watching the big game or race on your TV or mobile device make sure you are sitting comfortably with your back supported in the base of the chair. Sitting with your head forward adds strain on your neck and back so always sit with your head directly over your body.
Get moving but ease in
The back is mechanical in nature so try to move around every 20-30 minutes whether at home or at work. Being active is a great way to keep back pain at bay but don’t be tempted to go full throttle with high endurance based activities as it can put the body under huge amounts of stress - ease yourself in gently if you haven’t exercised in a while.
15 Exercises For Back Pain
Push-Up with Leg Lift(01 of16)
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With your hands and feet slightly wider than shoulder-width apart and the arms fully extended, lower your chest to the floor while maintaining a neutral spine in the plank position. As you do this, elevate one foot off the floor squeezing your butt cheeks to activate your gluteals.Alternate sides until you have completed 20 repetitions.
Plan-Balance Level 1(02 of16)
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When holding the plank position, ensure that the arms are in a vertical position directly under the shoulders. While maintaining this position, curl your heel to your butt while keeping your knees at the same height and ensuring there is no rotation or movement through the pelvis or torso. Complete 20 repetitions in total.
Plan-Balance Level 2(03 of16)
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Same technique tips as level 1, however, the level 2 movement increases the control needed. Complete 20 repetitions in total.
Side Plank Level 1(04 of16)
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Lift your hip from the floor to activate the obliques and core. Keep your hips low and push up from your arm on the floor. 10 repetitions each side.
Side Plank Level 2(05 of16)
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Same as level 1, reach your arm overhead to lengthen out the torso, and increase muscle activation and balance. 10 repetitions each side.
Side Plank Level 3(06 of16)
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Same as the level 2 exercise, this times as you reach overhead, elevate your knee in towards your elbow for more activation and a bigger challenge. 10 repetitions each side
Bodyweight Squats(07 of16)
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While maintaining a neutral spine, sit your bodyweight down into a squat position until your tailbone drops lower than your knees. Ensure there is no excessive forward flexion of the torso. The distance that your knees travel forward during a squat will be different for each person depending on their limb length, regardless, make sure you keep your spine neutral. Complete 15 repetitions.
Walking Lunges(08 of16)
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Starting with your feet shoulder-width apart and your hands beside your body, take a moderate step forward lowering your knee to about one inch off the floor, while raising your arms overhead. Repeat alternating which leg steps forward for 20 repetitions.
Deadlift Stretch Start(09 of16)
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This exercise is used for flexibility in this instance, however, once you have recovered from back pain you can add resistance.
Deadlift Stretch Finish(10 of16)
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Focus on keeping the lower back in a neutral position with your chest out and legs should-width apart. You should be able to feel the hamstring activation as your pull your upper body from forward flexion back into an upright position. Complete 10 repetitions.
Gluteal-Hamstring Lift Level 1(11 of16)
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Designed to activate the hamstrings, gluteals and lower back, this exercise is great for strengthening and shaping the back of the legs. Start with your butt touching the floor and then lift to push your hips up as you squeeze your butt cheeks. Complete 10 repetitions.
Gluteal-Hamstring Lift Level 2(12 of16)
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Same technique as level 1, however, this is the one leg version for people who are looking for an extra challenge. With this level, be sure to avoid any rotation through the pelvis. The challenge is to activate more core and gluteals. Complete 10 repetitions each
Kneeling Hip & Chest(13 of16)
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In a kneeling position, take the weight forward as you anchor your back knee to the floor. Hold the stretch for five seconds and release.Completes this stretch five times before switching legs.
Gluteals Level 1(14 of16)
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This stretch can also be done with a bent leg elevated on a bench or chair. Aim to have your pelvis in a neutral position with no rotation, and avoid rounding through the upper back as you stretch forward. Hold the stretch for 20 seconds before changing sides. Complete three sets of 20 on each side.
Gluteals & Quads Level 2(15 of16)
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Basically the same technique as level 1, this move stretches out the hips. You can elevate the back foot to incorporate hips flexors and quadriceps into the stretch as well. Hold the stretch for 20 seconds before changing sides. Complete three sets of 20 on each side.
Foam Roller(16 of16)
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Lie on your side with the roller at the knee and drag your body along the floor until the roller reaches your hips. Return to the starting position. You can also rotate your body forward or back to target a different part of the leg. Complete five rolls on each.