An estimated 8% of American adults experience persistent or chronic back pain that significantly limits their daily activities, according to recent data. Spine doctors are issuing a clear warning to those suffering: do not push through the discomfort. This advice is particularly crucial for one specific combination of movements that can exacerbate existing issues.
The BLT Danger: Bending, Lifting, and Twisting
Dr. Arthur Jenkins, a spine surgeon and neurosurgeon for the New York Jets and the NFL Retired Players Program, highlights a hazardous trio for back pain sufferers, which he refers to by the initialism BLT: bending, lifting, and twisting. When performed simultaneously, these actions pose a severe risk for individuals with preexisting back conditions. Jenkins emphasizes that experts would avoid this combination at all costs if dealing with pain. Understanding why this is so damaging is key to prevention.
Why Bending, Lifting And Twisting Can Be So Damaging
The American Association of Neurological Surgeons notes that people with back pain may be at risk for a disk herniation, where the cushioning disks between vertebrae tear or rupture. This often follows bulging disks, with the herniation placing pressure on spinal nerves. Jenkins explains that many patients with back pain likely already have disk damage, increasing their vulnerability. A disk herniation typically occurs when the outer ring is compromised, allowing the inner nucleus to protrude under pressure. Existing damage to the annulus predisposes individuals to further herniations, sometimes occurring suddenly.
Bending, lifting, and twisting elevate this risk significantly. Jenkins states that each movement increases pressure in the disk space, but combining all three is the worst scenario. For example, shoveling snow involves lifting with a twisting motion, bending to insert the shovel, and unexpected weight from wet snow adds extra spinal stress. Everyday activities like lifting a child car seat from a car door or moving luggage while traveling also involve contorting the body, which can lead to problems if the weight is unanticipated and core muscles are not engaged properly to reduce spine stress.
The Proper Way To Move And Lift When You Have Back Pain
Instead of risking a BLT, Jenkins recommends a safer lifting method: directly face the object, shuffle to adjust while keeping the spine straight, use legs rather than the back to lift, and engage abdominal muscles. When picking items off the floor, stabilize by placing hands on nearby support and extending one leg behind to minimize spine bending. Engaging the core is essential, as abdominal muscles work with back muscles to stabilize the spine, preventing excessive movement under force.
Jenkins advises back pain sufferers to maintain strength in their back and abs as much as possible, noting that regular core exercises like plank variations, bridges, and dead bugs can reduce discomfort. Dr. Meredith Warner, an orthopedic surgeon and founder of Well Theory, adds that keeping loads close to the core, using strong quadriceps, and employing a leg behind for balance can help. She also stresses the importance of hip strength to alleviate stress on lumbar muscles.
Other Ways To Find Back Pain Relief
While surgery is an option for herniated disks, Warner points out that many back pain cases can be managed without it, as not all pain stems from disk issues. Up to 90% of Americans may experience back pain at some point, often as a normal part of aging. Back pain is now viewed as a chronic condition with fluctuating discomfort, rarely due to true injury but rather complex interactions between musculoskeletal systems, physiology, and the brain.
During pain episodes, Warner recommends functional, active rehabilitation over bed rest, such as yoga or physical therapy. However, if a herniated disk compresses a nerve, consulting a back surgeon or spine physician promptly is crucial. In the meantime, reducing or avoiding BLT movements can help maintain spinal health and prevent further injury.
