Shocking reality: How physical inactivity can cause back pain
Have you ever wondered if resting in bed for too long can cause back pain? Well, you're right!
Study from 2023. published in the American Journal of Critical Care confirms what most people would be shocked to hear – how much physical inactivity can change your spine. And, just for the record, when we talk about 'bed rest' - we mean any enforced or prescribed period of physical activity restriction. This often happens to people who are dealing with a serious illness or injury.
Of course, sometimes pregnant women are advised to rest in bed as a way to deal with certain pregnancy-related complications. However, this practice has lost popularity in recent years. But much to many people's surprise, bed rest has been linked to many health problems, including an increased risk of depression, anxiety, obesity, decreased bone mineral density, blood clots and muscle wasting. Muscle weakening in particular may explain why many people experience lower back pain after prolonged periods of inactivity or sedentary behavior.
The dangerous link between back pain, bed rest and their effect on the muscles of the trunk
A previous study examined the effects of two weeks of bed rest on ten healthy male subjects. The researchers used magnetic resonance imaging (MRI) to assess the size and shape of specific muscles in the lower back. They discovered several interesting changes:
First, the male multifidus muscles, important lumbar stabilizing muscles, decreased in size and became progressively weaker (atrophied).
Second, the rectus abdominus (six-pack muscle) and psoas muscles, both major trunk flexors, appear to have increased in thickness.
However, the researchers hypothesized that this happened because the muscles became short and/or began to show neurological "overactivity". More shocking news about the dangers of resting too long in bed The researchers also found that while it was necessary only 4 days for the multifidus muscles to recover to their “baseline” level, the psoas muscle took on average about a month to return to the initial level. In other words, bed rest can cause the trunk flexors to become very tight and inappropriately activated, and it can take several weeks for these negative effects to disappear.
How could this be related to back pain?
Just look at the psoas: this muscle attaches from the lumbar spine to the leg. If it becomes short and inflexible, it can pull on the lower back. This can disrupt the alignment of your spine and lead to chronic back pain.
Are you ready for some good news? Reversing the effects of bed rest and physical inactivity
Most of us will (hopefully) never have to endure an extended period of bed rest. However, we can still draw some important points from this longitudinal study: First: stay active. According to the World Health Organization (WHO), 1 in 4 adults don't get enough exercise, and physical inactivity has been scientifically linked to everything from weight gain to depression and back pain. If you have to sit a lot for your job, change positions often. Sitting for four hours or more can increase pressure in certain areas of your lumbar spine and increase the risk of disc herniation. Finally, if you have lower back pain, exercise can help – but you'll have to be patient. It may seem counterintuitive, and many of us don't want to move when our back hurts. But the consequences of inactivity can prolong your symptoms, especially because they can challenge the function of your trunk muscles. So, do exercises to improve your core strength and coordination and seek guidance from a physio or qualified exercise professional. Of course, if you have serious pain problems, talk to our phytotherapists before starting any herbal therapy.
To further help yourself, we recommend: Deep cloth oil and BfC oil to help reduce pain.
Original:
NIH.gov
Time.com
Mayoclinic.org
Medlineplus.gov
NIH.gov
Aapmr.org
