Back pain is a common issue for many Americans, especially in a world dominated by desk jobs and endless screen time. Dr. Arthur L. Jenkins III, a board-certified neurosurgeon based in New York, highlights the dangers of poor posture, which stretches the spine in unnatural ways. According to Jenkins, “We stand much better than we sit,” and many people experience pain after prolonged sitting, which is not ideal for the spine.
A significant contributor to this problem is “tech neck,” a condition caused by looking down at phones and laptops. This position, often held for extended periods, can be damaging. Jenkins points out that at night, people often watch TV with their chins tucked down, an unnatural position that can lead to kyphosis, placing extra pressure on spinal disks.
The extended forward posture associated with tech neck also strains the muscles in the lower back. Jenkins explains that muscles work best when the spine is in its optimal position. When deviating from this position, muscles are forced to work harder to maintain balance and support.
To alleviate back pain, Jenkins suggests standing up frequently and stretching to keep joints active. Implementing tools like standing desks, elevating computer monitors, or using an exercise ball instead of a traditional chair can also be beneficial. Even when relaxing on the couch, it’s better to sit upright, avoid slumping, and change positions regularly.
Jenkins also emphasizes the importance of engaging core muscles throughout the day. Simple acts like squeezing abdominal and back muscles together can promote better posture and muscle health. While formal sit-ups aren’t necessary, taking a few minutes to engage your core can make a difference.
Maintaining flexibility becomes crucial as we age, helping to fend off back pain. Jenkins advises adopting a fitness routine that addresses personal issues, focusing on core strength and muscle stretching through activities like yoga or Pilates. He warns against the “BLT” actions—bending, lifting, and twisting simultaneously—which often lead to back pain.
A study from Italy introduced the Canali Postural Method, a kinesiology-based therapy, showing promise in treating lower back pain. While the study was limited to 35 participants, it highlighted the benefits of structured, posture-based exercise routines. Jenkins notes that support from kinesiology, chiropractic care, or physical therapy can provide better relief than attempting to navigate back pain alone.
Jenkins advises seeking professional help if back pain is persistent and interferes with daily activities. Medical attention is crucial if pain lingers despite exercises, therapy, or medications. Additionally, any severe symptoms like intense pain, balance issues, or impaired bodily functions should prompt an immediate visit to a doctor.
