Madeeha Syed

Strengthen your back with Meri Sehat's top exercises. Learn effective workout routines to promote back strength and prevent discomfort.

Three Exercises For A Stronger Back

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Iqra Mazhar

Back Pain And Sleep Problems - What’s The Connection?

Introduction

Back pain and <a href="https://merisehat.pk/article/are-you-sleeping-on-your-sleep-cycle">sleep</a> problems can be a vicious cycle. However, there are ways to alleviate both issues and promote better overall health.

&nbsp;

Understanding the link between Back Pain and Sleep Issues

Back pain and sleep problems are two of the most common health issues that affect millions of people worldwide.

In particular, low back pain, which is considered a primary cause of disability worldwide, is a widespread condition and it affects individuals of all ages<a href="#accordion">[3]</a>. Based on the 2015 Global Burden of Disease Study, the global prevalence of activity-limiting low back pain was 7.3%, which means approximately 540 million individuals were affected at any given time<a href="#accordion">[3]</a>.

Low back pain is more likely to occur in individuals who have certain lifestyle habits, such as engaging in physically demanding occupations, smoking, and having low levels of physical activity.

Back pain and sleep issues are often interconnected, with one affecting the other. When a person suffers from back pain, it can be challenging to get a good night&#39;s sleep. The lack of sleep can then exacerbate the pain, leading to a vicious cycle of pain and sleeplessness. Lack of sleep can also affect mood and energy levels, making it harder to cope with pain. 
&nbsp;

<h5>Understanding Back Pain</h5>

Back pain is a common problem that can be caused by a variety of factors, including injury, poor posture, and aging. The pain can range from mild discomfort to severe. Moreover, it can be localized or radiating to other areas of the body.

Some common symptoms of back pain include stiffness, muscle spasms, and difficulty moving or standing.

A study conducted on 9,611 participants using cross-sectional methodology has shown that inadequate sleep duration and poor sleep quality are linked to low back pain<a href="#accordion">[1]</a>. 
&nbsp;

<h5>Understanding Sleep Problems</h5>

Sleep problems can be caused by a variety of factors, including stress, anxiety, depression, and physical pain.

When a person experiences back pain, falling asleep and staying asleep can be difficult. Certain sleep disorders like sleep apnea can also cause back pain due to abnormal sleeping positions. 
&nbsp;

Fortunately, several strategies can improve both back pain and sleep problems. Here are some tips: 
&nbsp;

<ol>
	<li>
	<h5>Exercise</h5>
	</li>
</ol>

Regular exercise, especially low-impact activities, like walking, swimming, or yoga, can help strengthen the muscles supporting the spine and improve overall fitness. This can help reduce back pain and improve sleep quality. 
&nbsp;

<ol start="2">
	<li>
	<h5>Improve The Sleep Environment</h5>
	</li>
</ol>

Make sure the mattress, pillows, and bedding are comfortable and supportive. Keep the bedroom dark, quiet, and cool, and limit screen exposure before bedtime. Here are some additional tips for better sleep patterns with back aches. 
&nbsp;

Choosing The Right Mattress And Pillow

<ul>
	<li>Use a supportive mattress</li>
	<li>Use a cervical or ergonomic pillow to support and align the neck and spine 
	&nbsp;</li>
</ul>

Sleep Position

<ul>
	<li>Avoid sleeping on the stomach</li>
	<li>Place a pillow between the knees when sleeping on the side</li>
	<li>Use a pillow to support the spine when sleeping on the back 
	&nbsp;</li>
</ul>

Practice Good Sleep Hygiene

<ul>
	<li>Develop a consistent sleep routine, i.e., going to bed and waking up at approximately the same time every day.</li>
	<li>Avoid caffeine and nicotine in the hours leading up to bedtime</li>
	<li>Avoid large meals close to bedtime 
	&nbsp;</li>
</ul>

<ol start="3">
	<li>
	<h5>Try Relaxation Techniques</h5>
	</li>
</ol>

Meditation, deep breathing, or progressive muscle relaxation can help reduce stress and promote relaxation, which can help improve sleep quality and reduce back pain. 
&nbsp;

<ol start="4">
	<li>
	<h5>Consider Physical Therapy</h5>
	</li>
</ol>

A physical therapist can help develop an exercise program tailored to the individual needs of the person to help reduce pain and improve flexibility. 
&nbsp;

<ol start="5">
	<li>
	<h5>Consider Alternative Therapies</h5>
	</li>
</ol>

Acupuncture, chiropractic care, or massage therapy may also help reduce back pain and improve sleep quality. However, it&rsquo;s important to consult a healthcare professional before trying any alternative therapies. 
&nbsp;

<ol start="6">
	<li>
	<h5>Manage Stress</h5>
	</li>
</ol>

Stress can exacerbate back pain and disrupt sleep, so find ways to manage stress. This includes scheduling a specific time of the day to worry about everything going on in life.

Another technique is to form a habit of journaling. Writing down worries, especially anything that triggers anxiety before sleep, helps them get out in the open so that it can be addressed.

Moreover, a to-do list for the following day can help instill a sense of achievement as well as deal with all the worries before bedtime. 
&nbsp;

Conclusion

Back pain and sleep problems are two of the most common health issues that affect people worldwide. These issues are often interconnected, with one affecting the other. Practicing good sleep hygiene, using proper sleeping positions, engaging in regular exercise, stretching before bed, and seeking professional help can improve both back pain and sleep problems. Remember, caring for the body is essential for a healthy and fulfilling life. 
&nbsp;

Key Takeaways

<ul>
	<li>Back pain can make it difficult to get comfortable in bed, leading to sleep problems.</li>
	<li>Poor sleep can worsen back pain by causing muscle tension and reducing the body&#39;s ability to heal and repair itself.</li>
	<li>Common causes of back pain and sleep problems include poor sleeping posture, an uncomfortable mattress, a sedentary lifestyle, stress, and medical conditions.</li>
	<li>To improve sleep and reduce back pain, it&#39;s important to prioritize healthy sleep habits and address any underlying issues.</li>
</ul>

[1] Murase K, Tabara Y, Ito H, et al. Knee Pain and Low Back Pain Additively Disturb Sleep in the General Population: A Cross-Sectional Analysis of the Nagahama Study. PLoS One. 2015;10(10):e0140058. Published 2015 Oct 7. doi:10.1371/journal.pone.0140058.

[2] Vos T, Allen C, Arora M, et al. Global, regional, and national incidence, prevalence, and years lived with disability for 310 diseases and injuries, 1990–2015: A systematic analysis for the global burden of disease study 2015. The Lancet. 2016;388(10053):1545-1602. doi:10.1016/s0140-6736(16)31678-6.

[3] Hartvigsen J, Hancock MJ, Kongsted A, et al. What low back pain is and why we need to pay attention. The Lancet. 2018;391(10137):2356-2367. doi:10.1016/s0140-6736(18)30480-x.

Neelam Asad

Recognizing Emergency-Related Warning Signs In Back Pain

Back pain is one of the most common medical complaints worldwide. It can range from mild discomfort to severe pain to the extent that it starts to interfere with daily activities.

Most cases of back pain are not serious and can be treated with rest, <a href="https://merisehat.pk/article/three-exercises-for-a-stronger-back">exercise</a>, and over-the-counter pain medications. However, some cases of back pain are a symptom of a serious condition.

&nbsp;

Understanding Emergency Warning Signs in Back Pain

Back pain symptoms can vary depending on the cause of the pain. Here are listed some of the common symptoms of back pain:

<ul>
	<li>Stiffness in the back</li>
	<li>Muscle spasms</li>
	<li>Shooting or stabbing pain</li>
	<li>Pain that radiates down the leg</li>
	<li>Numbness or tingling in the legs</li>
	<li>Weakness in the legs 
	&nbsp;</li>
</ul>

If a person is experiencing back pain, it&rsquo;s important to seek medical attention. The doctor will perform a physical examination. They may also order imaging tests, such as an X-ray or MRI, to determine the cause of pain. Once the underlying cause is diagnosed, the doctor may recommend medication, physical therapy, or surgery to treat it. 
&nbsp;

<h5>Sudden Low Back Pain</h5>

This means the onset of the pain is sudden and, most likely, unexpected. It can be caused by a variety of factors, including injury, overuse, or underlying medical conditions.

It is often described as a sharp or stabbing pain that can be felt in the lower back, hips, or legs. It can also be accompanied by other symptoms, such as muscle spasms, stiffness, or difficulty moving.

In some cases, sudden low back pain is a warning sign of a more serious medical condition, such as a herniated disc, spinal stenosis, or a kidney infection. 
&nbsp;

<h5>Severe Back Pain</h5>

Severe back pain is a type of back pain that is characterized by intense, sharp, or stabbing pain in the back. This type of pain can be debilitating and may make it difficult to perform daily activities.

It can occur suddenly, or it may develop gradually over time. The pain may be localized to one area of the back or it may radiate to other parts of the body, such as the legs, hips, or shoulders.

A variety of factors, including injury, poor posture, and underlying medical conditions can cause severe back pain. In some cases, severe back pain also indicates a serious medical condition, such as a herniated disc, spinal stenosis, or a spinal cord injury. 
&nbsp;

<h5>Spine Pain</h5>

The spine is a complex structure made up of bones (vertebrae), discs, muscles, ligaments, and nerves that work together to support the body and protect the spinal cord.

Spine pain refers to any pain or discomfort that is felt in the spinal column or back. It can occur due to a variety of factors, including injury, poor posture, degenerative conditions, spinal stenosis, herniated discs, or other medical conditions.

This pain can range from mild discomfort to severe pain, interfering with daily activities and affecting a person&#39;s quality of life. 
&nbsp;

<h5>Back Pain And Inability To Walk</h5>

This condition is characterized by severe back pain that is so intense that it makes it difficult or impossible to stand up and/or walk.

In some cases, the pain is accompanied by weakness, numbness, or tingling in the legs and loss of bladder or bowel control.

These symptoms can be a warning sign of a serious spinal cord injury, such as a herniated disc or spinal stenosis, and require immediate medical attention to prevent further damage. It can be caused by an underlying medical condition like diabetes or peripheral arterial disease as well.

Other medical conditions, such as infections, tumors, or fractures, can also put pressure on the nerves in the spine, leading to severe pain and affecting the ability to walk or stand. 
&nbsp;

While some cases of back pain cannot be prevented completely, some steps can reduce the risk of developing back pain. These include:

<ol>
	<li>Exercise Regularly: Regular exercise can help in keeping back muscles strong and flexible, reducing the risk of developing back pain. Low-impact exercises for example walking, swimming, &amp; yoga are some considerable options. 
	&nbsp;</li>
	<li>Maintain A&nbsp;Healthy Weight: Being overweight or obese is a risk factor. Maintaining a healthy weight through a balanced diet and regular exercise can help in preventing back pain. 
	&nbsp;</li>
	<li>Practice Good Posture: Poor posture can put extra strain on the back muscles and lead to back pain. Make sure to sit and stand up straight with the shoulders back and feet flat on the ground. 
	&nbsp;</li>
	<li>Use Proper Lifting Techniques: When lifting heavy objects, make sure to bend the knees only and keep the back straight to reduce the risk of injury. 
	&nbsp;</li>
	<li>Avoid Smoking: Smoking can reduce blood flow to the spine and increase the risk of developing back pain. Quit smoking and using other nicotine products as well. 
	&nbsp;</li>
</ol>

ack pain is a common complaint that is faced by a lot of people worldwide. While most cases of back pain are mild and can be treated at home, some cases of back pain may require urgent medical attention. Anyone experiencing sudden lower back pain, severe back pain, inability to walk, or other symptoms of back pain, is advised to seek professional help.

[1] Marcellino C, Rabinstein AA, Liebo GB, Maus TP, Bartleson JD. Low Back Pain Emergencies. Emergency Neurology. 2021:37-73.

[2] Frymoyer JW, Pope MH, Clements JH, Wilder DG, MacPherson B, Ashikaga T. Risk factors in low-back pain. An epidemiological survey. JBJS. 1983 Feb 1;65(2):213-8.

[3] Back pain. Versus Arthritis

Syeda Qurat-ul-Ain

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The Benefits Of Compound Exercises: Three Effective Moves To Include In Your Routine

Overview

When <a href="https://merisehat.pk/article/why-is-both-cardio-and-strength-training-important-for-a-total-body-workout">strength training</a>, there are two kinds of exercises you can include in your workout routine: isolation and compound exercises. Isolation exercises focus on working a single muscle group at a time, while compound exercises recruit multiple muscle groups. Also known as multi-joint movements, compound exercises require you to move multiple joints simultaneously. 
&nbsp;

compound movements in exercise

Including compound movements in your exercise regime has several benefits:

<ul>
	<li>Improved Balance And Coordination: Moreover, in our daily lives, we rarely engage in movements that require us to use just one muscle group or bend just one joint. Compound movements improve our body&#39;s balance and intramuscular coordination, enabling us to more efficiently perform the movements required of us. 
	&nbsp;</li>
	<li>Time Efficient: Compound exercises are also time-efficient, allowing us to train multiple muscles simultaneously. Using more muscles also allows us to move more weight, which increases our body&#39;s oxygen requirements. This leads to an elevated heart rate and a greater caloric burn. 
	&nbsp;</li>
	<li>Muscle Building: Compound exercises can help you build more muscle mass in a shorter period of time. When you strength train, you cause your muscles to break down. This damage signals the release of certain growth hormones to replenish muscle fibers. Since compound exercises break down more muscles, your body releases more growth hormones, leading to greater overall muscle building. This new muscle mass will require more energy, raising your resting metabolic rate. Your body will burn more calories even while sedentary, enabling you to burn through fat stores more quickly. Thus, compound exercises can quicken your journey towards fat loss. 
	&nbsp;</li>
</ul>

Most compound exercises can easily be scaled for difficulty level. Here are three compound movements you&#39;ll find in most movement regimes:

<ul>
	<li>Squats: Squats mimic the hip hinge and bending that is required for many everyday activities, such as sitting on a chair, getting up from the bed, and picking up a heavy item. They also strengthen muscles that are engaged in common movements like walking and climbing stairs.</li>
</ul>

Squats target a range of muscle groups in the lower body, including the glutes, the thigh&#39;s hamstrings and quadriceps, abductor muscles in the groin, hip flexors, and calves. In addition, squats engage muscles in our core and back, such as the rectus abdominis, transverse abdominis, obliques, and erector spinae. 
&nbsp;

<ul>
	<li>Chest Press: Like the squat, there are a number of ways to do the chest press, depending on how difficult you want to make it and the equipment you have. You can do a barbell bench press and dumbbell bench press, both of which can be done on an incline or decline. If you don&#39;t have access to a bench, you can do a floor press, a single-arm floor press, and even a glute bridge chest press.</li>
</ul>

A standard bench press primarily works the pectoralis major and minor muscles in the chest, as well as the front deltoids in the shoulders. The movement also recruits triceps in the upper arms. A floor press calls the same muscles into action, albeit with differing emphasis. In this movement, it is the triceps that are primarily recruited, while chest and shoulder muscles are worked to a lesser degree. 
&nbsp;

<ul>
	<li>Lunge Bicep Curl: This movement is an example of a compound exercise that combines two separate movements. Simply put, you do a bicep curl as you go down into every lunge and release the curl as you stand up. This is a great example of a time-efficient exercise as it allows you to build strength for two movements simultaneously.</li>
</ul>

Bicep curls are an isolation movement that focus on your body&rsquo;s elbow flexion, or the inward bending of your arms at the elbow. On the other hand, lunges are great compound movements even by themselves. You can shift the primary muscle group by doing different variations such as the front step lunge, the back step lunge, and the walking lunge. Lunges work a range of muscle groups in the lower body, including the quadriceps, the glute muscles, the hamstrings and calves. In addition, they work muscle groups in the upper body, including the transverse abdominis and obliques in the core and the multifidus and erector spinae in the back. 
&nbsp;

Compound exercises are functional exercises that replicate movements we engage in our everyday lives, such as pushing, pulling, hinging at the hips, bending, and squatting. Compound exercises strengthen our body&#39;s ability to perform these movement patterns. They are an efficient and effective way to build strength and improve overall fitness. They mimic movements that we engage in daily, fortify our body&rsquo;s ability to perform these movements, and improve balance and intramuscular coordination. 
 
&nbsp;

Ayesha Binte Rashid

The muscles in our back play a critical role in our body&#39;s mechanics. These muscles are engaged in everyday movements such as twisting, bending over, extending the <a href="https://merisehat.pk/article/decompress-your-spine-with-acroyoga">spine</a>, lifting, pulling, and shrugging our shoulders. In addition to stabilising our spine, back muscles provide structural support to our entire torso and assist in breathing. Here are three exercises that can help strengthen your back. 
&nbsp;

Primary Muscles Of The Back

There are various muscles in the back, but most exercises target the following primary muscles:

<ul>
	<li>Latissimus Dorsi (Lats): These are the largest muscles in the upper body, running down the sides of the spine to the lower back.</li>
	<li>Rhomboids: A group of two muscles that connect the shoulder blades to the spine.</li>
	<li>Trapezius (Traps): Two triangular muscles that extend over the shoulder blades and meet in a V over the mid-back.</li>
	<li>Erector Spinae: A group of muscles that sit deep beneath the skin and run down the back along the spine.</li>
	<li>Levator Scapulae: A group of small muscles that start on either side of the neck and connect to the top of the shoulder blades. 
	&nbsp;</li>
</ul>

Other muscles that can be found in the back include the serratus posterior inferior and superior muscles, as well as the transversospinalis muscle group. All of these muscles are recruited to varying degrees in exercises that focus on the back. 
&nbsp;

<h5>Banded Pull Aparts</h5>

Banded pull aparts are an easy-to-do exercise that require minimal equipment - one resistance band. This isolation movement targets muscles in the upper back and shoulders, including the traps, rhomboids, rear delts, and rotator cuffs. Banded pull aparts improve posture and shoulder stability, while increasing upper body strength. 
&nbsp;

<h5>How To Do A Banded Pull Apart:</h5>

<ul>
	<li>Stand with feet hip-width apart, grounding them firmly while standing tall.</li>
	<li>Hold a resistance band at shoulder length with an overhand grip slightly wider than your shoulders.</li>
	<li>Keep your arms long with a slight bend at the elbows, and your shoulders slightly protracted.</li>
	<li>Pull the band apart with control, retracting your shoulders and squeezing your upper back.</li>
	<li>Pause for a second once your arms are in line with your shoulder blades and squeeze your upper back a little more.</li>
	<li>Slowly return to the starting position, protracting your shoulders as you do so. 
	&nbsp;</li>
</ul>

<h5>Supermans</h5>

Supermans require no equipment and can be done anywhere. This exercise targets a range of muscles along the back, including the upper traps and the erector spinae. Being a compound movement, supermans also strengthen the core, glutes, and hamstrings. This is a great exercise to manage lower back pain, stabilize the spine, and improve posture. 
&nbsp;

<h5>How To Do A Superman:</h5>

<ul>
	<li>Lie facedown on the floor with your arms reaching over your head.</li>
	<li>Lift your arms, shoulders, and legs off the floor while maintaining a neutral neck.</li>
	<li>Pull your hands and feet away from your body and contract your upper and lower back.</li>
	<li>Gently release and return to the starting position with control.</li>
</ul>

&nbsp;

<h5>Deadlifts</h5>

Deadlifts are an extremely functional compound exercise that recruits large muscle groups throughout the body, including the core, legs, glutes, and back. Deadlifts build the body&rsquo;s capacity for pulling and lifting motions as it stabilizes the core and strengthens the posterior chain. In the back, deadlifts call on a range of major muscle groups, including the lats, traps, rhomboids, and erector spinae.

&nbsp;

<h5>How To Do A Deadlift Safely And Effectively</h5>

Deadlifts are a popular exercise for building overall strength and muscle mass. However, if performed incorrectly, they can lead to injury. Here are the steps to perform a deadlift safely and effectively: 
&nbsp;

<ul>
	<li>Begin in the Starting Position: Stand facing a barbell with your feet hip-width apart and facing outwards. Ground your heels and soles firmly into the floor. 
	&nbsp;</li>
	<li>Hinge Your Hips and Bend Your Knees: Start to hinge your hips, mimicking the motion of sitting down, while bending your knees simultaneously. 
	&nbsp;</li>
	<li>Grasp the Bar with Proper Form: Grasp the bar with your arms just outside your knees. Keep your arms long with a microbend in the elbows. Be mindful not to round your upper back. Maintain a slight retraction in your shoulders and make sure you&rsquo;re not shrugging them. Keep a neutral spine and neck. 
	&nbsp;</li>
	<li>Engage Your Core, Glutes, and Legs: Brace your core and glutes. Engage your legs. 
	&nbsp;</li>
	<li>Lift the Bar Off the Floor: Pushing your feet into the ground, begin to lift the bar off the floor, coming into a straight standing position. Once standing, extend slightly at the hips. 
	&nbsp;</li>
	<li>Lower the Barbell with Control: Begin to hinge and bend again, with control, bringing the barbell to the ground.</li>
</ul>

Remember, deadlifts can cause injury if not done properly. If available, ask a trainer to demonstrate the movement to you or watch online videos before attempting. 
&nbsp;

Strengthening your back is important for overall health and fitness. By incorporating exercises like the bent-over row, pull-up, and deadlift into your workout routine, you can target different muscles in your back and improve your posture and overall strength. Remember to always use proper form and start with a weight that you can handle comfortably. With consistent effort and dedication, you can build a stronger, healthier back. 
&nbsp;