By David Freeze
What I’ve Learned About Taking Care of My Back
Since my farming accident and back injury last May 15th, I have learned a lot about recovery and strengthening in an area that I never worried about before. Never had I suffered from back trouble until when I suddenly had trouble moving my legs and couldn’t lift anything at all, yet back pain is the leading cause of work or exercise limitations. About 30% of people suffer from lower back pain annually.
Here are some things I’ve done. From the first night in the hospital, I have been relentless on using vitamin D-3, magnesium and plenty of calcium through dairy products to strengthen the bones and discs of the spine. I remember my favorite nurse handing me a D-3 5,000 IU tablet before I actually sat on the bed. She said, “You’ll likely be on this the rest of your life!” That suits me as I work to continue healing and strengthening my vertebrae and overall spine.
We all need to work on strengthening our core muscles, those around the lower back and midsection area. Those muscles need to be strong and supple; yet the last part still needs improvement for me. The lower back stiffness is getting better as I am able to do more things. Use planks, crunches, pelvic tilts, squats and even pushups to strengthen the core area. Core strength brings better balance, stability and confidence on your feet.
A favorite stretch for most of my adult life has been the knee to chest stretch done before arising in the morning. The spine tends to get out of alignment overnight and by pulling the knees to the chest with a rocking motion, the spine will realign before it goes to work once out of bed. Do that stretch 8-10 times. Another key to a healthy back is sleeping on a firm mattress. Early in my recovery, I spent the night in a motel with a sagging bed so bad that my core area was in a mattress depression that made for a very long night.
Limiting sitting time helps me a lot as my back stiffens when I am in the chair or driving too long. There are 40 muscles in the lower back and all need to keep moving, A long time standing in the same spot isn’t much better, but it is easier to change positions while standing. Make sure of proper posture, not allowing the stomach and shoulders to sag. It might feel good for a few seconds but not for long.
Now with concrete and glue in my back that stabilized the most damaged vertebrae, I am careful to avoid stressing the back in severe ways. I need that concrete to last the rest of my life just as it is. Metal is the likely alternative should it fail.
And finally, I have made sure to stay hydrated and wear good shoes. Hydration is a big factor in any body movement but is important to the cushioning that the discs provide. Quality shoes make sure my feet don’t roll in or out and cushion my impact properly. I am learning as I go and have made huge improvements over the 518 running miles since my return on November 1st, a day that I will never forget.
Our SRR, Salisbury Parks and Rec, Novant Health, Salisbury PD Beginning Running Class begins on Tuesday, March 11th at the Salisbury PD. We start at 6pm and welcome anyone who has interest in learning the proper way to run. Yes, there is a proper way, and participants will learn from professionals over the eight-week class. This is a no-stress class which starts at a half mile the first night and graduates will run 3.1 miles eight weeks later.
Look for more information on the BRC, the upcoming Mt. Hope Run for Missions 5K and Fun Run and much more at www.salisburyrowanrunners.org
