Low Back Pain and Balance.

Low Back Pain & Balance.

According to Dr. William Morgan from Morgan Chiropractic in Stuart Florida, Low Back Pain (LBP) is a common ailment that affects an estimated 90% of people at some point in their lifetime. Last month, we discussed the role foot orthotics play in the management of LBP by improving balance. This month, we will explore other ways to improve our balance.

Balance is a skill that is learned as we develop. Initially, as infants, we have not developed the neuromotor pathways or sequence of signals between the brain and our toes, feet, ankles, knees, hips, and so on that allow us to move in a progressively more coordinated manner. This natural progression of developing motor control starts with crude, rather uncontrolled movement of the fingers, hands, arms, legs, and feet. Soon, we learn to hold up our head, scoot, roll over, crawl, stand, and eventually walk (usually during the first 12 months of life). This bombardment of sensory information to the brain leads to the ability to gradually perform highly integrated functions including walking, running, jumping, and dancing. As part of that learning process, falling frequently occurs. We all recall the challenges of learning how to ride a bike, swim, do a somersault, climb a tree, swing, dance, do gymnastics, ski and more.

As we age and become more sedentary, we start losing our proprioceptive edge and become less steady. This leads to more frequent balance loss and falls. Eventually, we have to hold on to hand railings or the wall in order to keep our balance and falling occurs more frequently. Couple this gradual loss of balance with bone demineralization (osteoporosis) and the risk of a fracture such as a hip or vertebra increases as well.

So what can we do to slow down this process and maybe even reverse it? The answer is a lot! There are many ways to improve our balance such as:

• Tai Chi: A low-impact exercise that involves slow movements and deep breathing.
• Yoga: A practice that combines physical postures with breathing exercises.
• Pilates: A form of exercise that focuses on strengthening the core muscles.
• Resistance training: A type of exercise that involves using weights or resistance bands.
• Walking: A simple yet effective way to improve balance.

Incorporating these activities into your daily routine can help you maintain your balance and reduce your risk of falls.