Reading Position That Decreases Back Pain

Photo: Rachel Sian

Do you read every night before going to bed? Next time you do, lie on your tummy and prop up onto your forearms as you read. This is an ideal position because it arches your back, which is a very healthy movement that most of us rarely do. Our backs do a ton of forward bending each day, as we sit, slump, bend, stoop, and recline. But how often do we stretch our spines backwards? This is one reason why so many elderly folks, or even younger individuals, are hunched forward and cannot stand tall or even sit up straight.

If you do not achieve any backward movement of your spine in daily life, you will progressively lose the ability to fully bend backwards as a normal spine should. So lying face-down and propping on your forearms is one easy way to start moving your spine in the right direction. At first it may be a little uncomfortable, but soon you will grow to like it. Start with 3-5 minutes, and if it feels fine, increase your time up to 10-15 minutes or even more.

Not only is this healthy for your back, but it has good potential to decrease your low back pain! 70% of patients with low back pain need backward movements to get better!

Lastly, this position is the perfect adjunct to reading your Bible every night. That way you are promoting both your physical and spiritual health.

What is a good stretch for my low back?

A lot of my low back patients tell me that they have tried to stretch their backs out by bending forward to touch their toes. Unfortunately, this is not a good stretch for most of them. So how should you stretch out your back if it feels tight or stiff?

Here is a simple exercise that you can do this weekend at home, either on your bed, on the couch or on the floor. Lie on your tummy (face-down), and prop up onto your forearms. Hold this position for a few minutes as you watch AFV, play Angry Birds or read the paper. This is a position that children stay in sometimes when they watch TV or play video games, but it actually is a very healthy position for adults as well! Think about the position that your low back is in throughout most of your day. How often, if ever, do you stretch your spine in the backwards direction? The forward position (flexion) of your spine occurs whenever you sit or bend forward, so it is likely the majority of your day. Therefore it does not need to be stretched in that direction.

So try your new backwards (extension) stretch for at least 3-5 minutes, at least 1-2x/day, and you likely will get better results than other back stretches.



Ref: McKenzie, Robin. Treat Your Own Back, 9th edition. Orthopedic Physical Therapy Product: 2011.

BACK HEALTH For A Lifetime

Everyone talks about back pain, but what does it take to have a HEALTHY BACK? One of the main ways is to be active. A sedentary lifestyle decreases your BACK HEALTH and will likely cause back pain in the future.

"The disk appears to live and thrive on movement, and to change and die slowly through lack of it." (1)

There is a disk between each of your vertebrae. You probably have heard of a disk herniation or a slipped disk. Those often result from back trauma (especially bending/twisting your back). But disks can also break down (degenerative disk disease) over the years. So in order to avoid disk problems later in life, it is urgent to keep moving earlier in life. This can be as easy starting a walking program.

Exercise contributes to your back health in many ways:

1. It strengthens your core muscles.

2. It helps you to maintain a healthy weight.

3. It helps to increase circulation (therefore nutrition) to your disks.

4. It can improve your posture (especially upper back exercises).

5. It strengthens your legs so that you can squat more (BODY MECHANICS).

Reference:

(1). Orthopedic Physical Therapy, 3rd ed. Donatelli, RA, Wooden, MJ. Churchill Livingstone, 2001, page 305.