As seen in “Natural Awakenings” by Traci Moore

Recent estimates indicate that 90% of Americans will experience back pain during their lifetimes. Those of us who haven’t yet felt that little crick or twinge can be proactive, however, and increase our chances of remaining pain-free. Three Tucson health practitioners, Dr. Bruce Sadilek, Patrick Moore, and Bruce Franke Jr., share their tips on how you can support your spine and keep it strong and flexible for decades.

Naturopathic physician Dr. Bruce Sadilek says the most important step toward spinal health is movement. “Staying physically active will keep the small back muscles strong; this is the biggest key in maintaining good musculoskeletal support.” People new to exercise regimes can begin by walking 20-30 minutes per day, becoming involved in a structured weight training program, practicing gentle yoga stretches or enrolling in a core muscle-building class. An added benefit to integrating these exercise programs into your life is weight loss. Dr. Sadilek stresses that obesity can severely exacerbate back problems. “The more weight we carry in front of our belly, the more torque on the back.”

Sadilek advises that we become aware of our body’s movement in space and time. He feels it’s crucial to assess your posture and determine how to sit in the most biomechanically correct position. For instance, as you read this article, are you slouched or sitting erect? Is your chair supporting your back? When you walk, are you wearing supportive footwear? Make adjustments where necessary.

Next, know your limitations. When lifting heavy objects, find a helper. Instead of lifting with your arms, let your leg muscles (or “glutes”) do the work. Structure your work area and surrounding equipment so your body is secure. Overextending your body will increase your chance of injury. With a chuckle, Sadilek says, “Ideally, think before you lift.”

People who are fatigued, overly stressed or not sleeping well, says Dr. Sadilek, are more prone to injury, and should temporarily avoid heavy lifting. We can reduce our chances of acquiring back injuries by insuring that we get adequate rest. Sadilek advises us to consume a healthy diet and add supplements to our regimen: glucosamine chondroitin, essential fatty acids, a quality multi-vitamin and at least 2000 mg of vitamin C per day. To keep our backs, bodies and brains relaxed, he recommends that we also treat ourselves to a therapeutic massage once a month.

Patrick Moore, a medical massage therapist, believes it is important to listen to our bodies. “If we pay attention to early warning messages, then more dramatic messages, like injury, are less likely to occur.” He admits that aches and pains can also help us. “Sometimes back pain makes you lie flat on your back, where you can’t do anything but think about your life.”

Patrick personally learned this message when he was a young carpenter wrestling with a crane load. His low-back injury occurred during a phase in his life when he was seeking a more fulfilling a career. “Though I had to stay home for three days to see a chiropractor and physical therapist, the experiences sparked my interest in healing. I entered massage school a year later and I haven’t had back problems since.”

Moore once treated a client with upper back pain for three years. During that time, the client shared her frustration over a family issue she was reluctant to address. When the woman’s pain became unmanageable, she began taking medication that made her so groggy she eventually fell down the stairs and broke her hip. Because she lived alone, and the ambulance didn’t arrive for four hours, the injury could have been life-threatening. Moore explains, “When visiting the hospital, I asked her if it might be time to address her family problem. She said, ‘I’ll take care of it after I heal from this injury.’ ” Moore expressed his concern that avoiding the issue contributed to her health problems. The woman grudgingly took his advice, and her health made a sudden, dramatic change: she had a hip replacement that healed with little pain, and her back pains disappeared. As Moore summarizes, “In her case, part of the solution was massage therapy, and the other part was what she needed to do for herself.”

Physical Therapist Bruce Franke Jr. describes three ways we can help ourselves enjoy spinal health. The first is, simply, walking. He agrees with Dr. Sadilek that thirty minutes of daily walking at a moderate pace enhances muscle control, improves endurance and allows the spine to assume its natural curves. Postural support is the second step. To support the low back for a sustained period of time, he suggests adjusting your chair, using extra padding or replacing your chair, if necessary. The third step is strengthening the body’s core areas (pelvic floor, diaphragm and abdominal wall) to help eliminate potential back injuries.

Before engaging in a new sport or exercise, he suggests we consult with a trainer or therapist to learn how to move both freely and safely. Franke says, “I’ve seen people nearly unable to do their jobs or who were in bed for most of their days, become active again by being committed to walking, postural support and core strengthening while undergoing therapy.”

For those who currently experience back pains or strains, rehabilitation will occur more quickly when these factors are considered:

• Early intervention is key. The more quickly pain is addressed, the less likely the patient will develop chronic problems.
• Consider the past. Scoliosis, leg length discrepancies and old ankle, foot or knee injuries may create back strain over time. Such injuries force patients to change the way they transfer loads into their backs, thus creating back pain.
• Adopt a commitment to becoming well. Be motivated and open to educating yourself about your situation, and completing your rehabilitation program.

Franke reminds us, “If you’ve had an injury, you’ve lost the sense of connection with your body. Retrain your brain to connect with your core.”

Dr. Bruce Sadilek, NMD, is a primary care physician who blends natural and conventional therapies. Voted 2007 Doctor of the Year, Dr. Sadilek also conducts health lectures and weekly core strengthening classes. Visit his website at drsadilek.com. 520-297-9664.

Patrick Moore, LMT BA, is a massage therapist, life coach and continuing education instructor for massage therapists. Visit his website at meltingmuscles.com. 520-334-8950.

Bruce Franke Jr., PT MSc OCS FAAOMPT MTC, utilizes an integrative approach to physical therapy. He specializes in orthopedic manual therapy and spinal rehabilitation. Desert Palms Physical Therapy and Movement Studio. desertpalmspt.com. 520-531-0305.

Traci Moore is a writer and editor who holds a BA in Studio Art/Photography from Scripps College and a Certificate in Creative Writing from Phoenix College. Her fiction and essays have appeared in numerous publications. For more information, visit tracimoore.org.