A Presentation on Back Pain and Running 2011 Stephan Esser MD www.esserhealth.com
Running Series Back Pain Stephan Esser USPTA, MD
Learning Points• Get to know your body – Basic Anatomy – What can go wrong• Know what yo u can do – Prevent problems – Basic Treatment• When to see a doctor
Why it Matters?
Ever had back pain?
Back Pain Stats• > 80 % of Americans in a lifetime• ≈ 30 % at any given time• 2nd leading reason to see a doctor• Spending in 2005 = $85.9 billion• Among Athletes highest rates: – Football, gymnastics, wrestling etc.
Kinetic Chain:– Inter-Connections of the Body Heel to Scalp– Forces are transmitted through the tissues– Technique, accessories, muscle balance, body habitus etc. can alter these forces
Running• Foot Strike: – Force is delivered through the foot – Force is 3-6 x’s body weight• 10-mile run ≈15,000 strikes
Preventing Back Pain• Maintain healthy Posture – Awareness • “Ergonomics” – Core Strength – Flexibility & Balance – Ideal Body Weight• Muscle Balance – Weight training – Cross-Training
Core Strength• Defined – Abdominals: Rectus, Obliques – Back Musculature: Extensors• Function – Provide spinal/pelvic stability – Improve spinal circulation – Look Good – Improve Efficiency
Flexibility• Maintain – Hamstrings – Quadriceps – Lower Back – Upper Back and Shoulders – Abs
Preventing Back Pain• Cross-Training: – Challenge “Tissue” in different ways – Develops complementary muscles – Engages the nervous system • Normalization/desensitization• Maintain Muscle Balance
Preventing Back Pain
Back Pain• You can handle it: – Mid-Low Back pain that improves with rest, ice NSAID’s and core work – Pain with a clear cause: eg: recent increase in activity now with some mild LBP• Self Treating – 1-5 days of ’d activity: Soft-Brace, Ice, NSAID’s, maintain light activity (stationary bike etc.) – 1-3 weeks of intensive core strengthening, stretching
More Stats.• Back Pain Free – 50% of people in 1 week – 75 % of people in 1 month – 95% of people in 3 months Regardless of Treatment or no Treatment
Back Pain• See your Doc’: – Extreme Pain – Pain that fails to improve with “conservative” management in 3-7 days – Pain with associated symptoms: • weight loss, fevers, chills, skin rash, night sweats – Pain with numbness, tingling or weakness down the legs – Change in bowel or bladder habits – Numbness in the groin area
Back Pain Wrap-Up• Back Arthritis and degeneration is a normal part of aging, but how we experience it varies• 90% of back pain is “safe pain”• You CAN do a lot to reduce the intensity, frequency and duration of back pain• You CAN manage most back pain on your own• There are times when you NEED to be evaluated by a Doc
"The miracle isnt that I finished. Themiracle is that I had the courage to start." John Bingham J
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