Page 32 - AlertDiver_Spring2013

The DAN Guide to Healthier Diving
My Aching Back
Approximately eight out of 10 people will be
affected by back pain over the course of their
lives. This can have a profound impact on
overall quality of life. Common activities of daily
life may become painful. Affected individuals may become
less active in general and spend less time participating in
recreational pursuits such as scuba diving. Research has
shown that moving is good for your back.
Fortunately, the prognosis for acute lower-back problems
is generally positive. Many physicians currently recommend
a “less-is-more” approach. It is important for a doctor to rule
out cancer or bone abnormalities as root causes; this can be
done with basic blood or urine tests. Excessive testing tends
to lead to more invasive procedures, which may or may not
alleviate pain. It is now accepted that there are many genetic
and individual variations that show up on MRI that may not
require surgical intervention.
Many patients who suffer from lower-back pain are
advised by their primary-care physicians to exercise.
Research has shown that early exercise intervention may
constitute effective prevention or even treatment for a large
portion of people who suffer from lower-back pain.
Weight loss generally contributes to reduced lower-back
pain. Exercise programs that enhance strength and flexibility
can also be effective methods of prevention or treatment
when employed appropriately. The trick is identifying a
program that strengthens the muscles that support the
spine: the abdominals and hip and thigh muscles.
If you have pain or had any restrictions against exercise in
the last 12 months, get approval from your physician before
starting any exercise program. Once you begin exercising,
there are a few “rules” that will help you maximize gains and
minimize the risk of injury.
1. If it hurts, STOP.
Pain is an indication that something is wrong. “Powering
through it” is not a sign of toughness; it’s more likely to
result in injury than glory.
2. Never break form.
Proper technique is vital to your success. If you cannot
complete another repetition without breaking form, you
know you have pushed yourself to the limit.
3. Progressively increase your training.
Frequency, intensity (how hard you work or how much
you lift) and duration of a workout should increase
gradually. This will allow your muscles, bones and joints
to adapt appropriately to your training.
Try to participate in some type of aerobic exercise such
as walking, cycling or swimming every day. Swimming is the
most useful because it minimizes the load on your spine. Try
to complete the following routine three times per week.
Begin with 10 repetitions of each exercise, and gradually
increase to 20 of
each. Once you
can complete
20 repetitions
without pain and
with little or no
rest, you are ready
to progress to
more challenging
exercises.
Ankle Pumps
This exercise can
be done bilaterally
(on both sides at
the same time) if
that’s comfortable.
1. Lie in a supine
position (on
your back).
2. Flex and extend your ankles.
3. Do 10 to 20 repetitions (reps).
30 | SPRING 203
DIVE FITNESS
An exercise-based approach
to managing and preventing
lower-back pain
T E X T B y J e s s i c a B . A d a m s , P h . D .
P H O T O S B Y S T E P H E N F R I N K
To avoid an increased risk of decompression sickness, DAN®
recommends that divers avoid strenuous exercise for 24
hours after making a dive. During your annual physical exam
or following any changes in your health status, consult your
physician to ensure you have medical clearance to dive.
NOTE