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Hidden Lower Back Pain Causes that Make People Suffer

Hidden Lower Back Pain Causes that Make People Suffer

I’ve recently trained a guy that is complaining about back problems. This person is completely young, muscular and mentally fit.

He is not working on a desk the whole time. He works in a job where he’s required to stand up. He’s even going to the gym frequently for years. What he truly lacks though is awareness of his own body.

What Really Causes Lower Back Pain

There are multiple causes that could lead to your pain. Your back pain could be caused for example by stress, diet, sitting or lack of physical activity to name a few. But the root cause is often simply a faulty proprioception. People are not aware about their position of their back.

Speaking of the guy in the gym, whenever I told him he should keep a straight back he couldn’t do it on his own. I was asking him if his back was straight while doing a certain movement and he told me that he thought it was. But it wasn’t.

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This person wasn’t aware of his own body movements. This may sound strange but this phenomena is all too common. I once spoke with a Salsa dancer, that told me that the teachers struggle a lot to teach their students certain dance movements because the students are basically not aware of themselves.

This faulty self awareness can lead to a constant bending of your back, without you even realizing it. This is extremely damaging for your spine in the long-term. especially if you’re training in the gym and lifting a lot of heavy weights with a bended back. You’re damaging your spine over and over again. As said in my previous article, back pain is a cumulative trauma disorder. Back pain develops over time.

I suffered from back pain too. The reason why I’m not suffering from back pain anymore, is definitely partly because of bettering my self awareness.

I realized that every time I’d work out and do the back squats I would go so deep that my lower back would be slightly bended. I would wake up the next day after my training and would feel pain in my spine. I thought this was a normal part of my leg day routine. I was wrong.

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Only later did I realize, during my Certification program, that I’m doing that exercise wrong. When a prof came up to me and asked me if I’m feeling any pain in my lower back, I was embarrassed but I had to agree.

How To Check Yourself

The only way to resolve a problem is to first realize that there is a problem. You could tell an alcoholic every day that he should drink less, but if he himself doesn’t realize that he has a problem, your suggestions are worthless.

I recommend people to talk to a certified Fitness Coach whenever they’re trying to minimize their back pain. Simply ask your coach that he should take a look at you while you’re sitting down and standing up from a chair. Also he should take a look at your workout routine. If he realize that your back is bending constantly, he should show you how to keep your back straight the whole time. A bended back is a warning sign and should be resolved immediately.

If you realize that you’re lacking self awareness, don’t beat yourself up over it. Move on. It can be fixed if you work on it.

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I didn’t even realize that my lower back was bending at a certain point. I didn’t have enough self awareness to realize that. Few of us have. That is why it’s so crucial to have another person literally watching your back.

    The young person that I’ve talked about in the beginning made a very important decision. He signed up to a gym and hired a fitness coach that took a look at his daily movement habits. This is crucial, I’m glad to say that he’s already improving. You could simply ask your spouse or a friend, but remember that the advice will not be as professional.

    Are you bending your back while you’re doing daily tasks? Like lifting up a pen? If yes, try to fix them as fast as possible. Once you’ve fixed them and you’ve bettered your self awareness, focus on the other tasks.

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    What’s Next After Realizing the Problem

    We start with fixing our self awareness because it’s usually the part that deals the most damage to your spine. It’s also the part that is the hardest one to change. Change your proprioception first and all the other habit changes will be easy. Like getting your diet in order, stop sitting, start stretching and exercising properly.

    If you’re looking for ways to relieve your back pain, check out my other articles:

    More by this author

    Florian Wüest

    Qualified and experienced fitness trainer and online coach.

    How I Lose Weight, Get to 9% Body Fat and Build Muscles with Vegan Diet The Biggest Myth About Losing Belly Fat: Can You Lose Belly Fat Only? The Truth of Rapid Weight Loss: How to Actually Shed Pounds Why You Should Keep a Fitness Journal to Jumpstart Weight Loss How Long Does it Take to Build Muscle and Increase Fat Loss?

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    Last Updated on October 5, 2020

    Intermittent Fasting Weight Loss (The Ultimate Weight Loss Hack)

    Intermittent Fasting Weight Loss (The Ultimate Weight Loss Hack)

    Intermittent fasting weight loss is a type of diet that’s rapidly growing in popularity and becoming the way to lose weight. Scientists and nutrition experts like it, too. New books and articles on the topic are being published daily. Intermittent fasting is also popular with followers of the Paleo diet since our ancestors appear to have eaten this way for thousands of years.

    I’ve been following this type of diet myself for 2 years. Doing so helped me lose and keep off 70 pounds without ever having to count calories, limit carbohydrates, or eat 6 to 7 meals a day.

    This article teaches you all about intermittent fasting weight loss and details why it is one of the best weight loss diet hacks around. Once you finish, you will be able to implement into your diet and experience the benefits it offers almost immediately.

    What Is Intermittent Fasting?

    As you may have figured from its name, intermittent fasting weight loss is a diet plan where you set fasting periods during the day. This is usually between 16-20 consecutive hours, but it can be as little as 12 hours or as much as 24 hours (or even 36 hours).

    While fasting you can eat and drink low calorie or calorie-free foods. Think coffee, tea, water, and vegetables.

    The more time you spend fasting every day, the better your results. You can do these fasts as often as you like. Again, the more often you do so, the better[1].

    Getting Started With Intermittent Fasting

    Following this diet plan is super simple. All you have to do is choose a period of time during the day that you will fast. This should be between 16-20 hours.

    The longer you fast each day, the better. Don’t worry about calorie restriction or measuring carbohydrates. Just focus on going about your day until it’s time to eat.

    It’s best to choose a set period of time to conduct your fast. I like to fast from 8 PM to 4 PM the following afternoon. I’ll then have my first meal of the day and a snack or two a few hours later. Once 8 o’clock rolls around, it’s back to fasting.

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    My experience with intermittent fasting is that it’s best to start with a 16 hour fast (i.e. 8PM one evening to 12PM the next day) for the first 1-2 weeks. Once you are comfortable with this schedule, you can increase the amount of time you spend fasting. Do this by adding 30 minutes to each fast until you get to where you are fasting for 20 hours at a time.

    You don’t have to fast every day in the beginning either. You may be more comfortable breaking in slowly with 2 or 3 days per week, or trying alternate day fasting. Add additional days of intermittent fasting as you become more comfortable with this style of eating.

    Tips To Make Intermittent Fasting Easier

    1. Drink Plenty of Water

    Squeeze a little lemon or lime juice into your water to help get rid of any cravings you experience. You can also drink coffee, tea, or other calorie-free beverages. After a few weeks, you will find that intermittent fasting keeps you from craving sugar entirely.

    2. Take in Caffeine in the Morning and Early Afternoon

    The caffeine in coffee and tea may actually make intermittent fasting weight loss a little easier since it’s good for curbing your appetite. Be careful not to overindulge as this may lead to you feeling a little too wired. I also recommend these natural energy boosting tips to keep you going during the day.

    3. Avoid Artificially Flavored Drinks

    One type of calorie-free drink that should be avoided are diet sodas and other beverages that use artificial sweeteners like Splenda and Sweet & Low. Studies show that the can actually stimulate your appetite[2] like a drink that contains sugar and cause you to overeat.

    4. Don’t Gorge at Your First Meal

    The first meal after your fast should be the amount of food you typically eat. Binging will only make you feel awful and diminish the benefits you get from the fast.

    To avoid this, try creating meal plans, at least for the first few weeks. This will help you get into the rhythm of eating regularly portioned meals during your eating window.

    5. Minimize Processed Carbohydrates and Sugars

    While intermittent fasting does make it possible to eat a little looser than normal, you should still eat as little bread, pasta, rice, etc. as possible.

    Focus instead on eating protein from beef, fish, or pork, carbohydrates from vegetables, fruit, and sweet potatoes, and healthy fats from foods like almonds, avocados, fish, and olive oil.

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    You can find some carb sources that will aid your weight loss journey here.

    How Intermittent Fasting Helps You Lose Weight

    Eating this way has many benefits with regard to weight loss. The first is that when you’re fasting, your body will be forced to use its stored body fat for energy. Burning calories this way, instead of from the food you’re eating throughout the day, will help you experience significant weight loss, but specifically lose weight from any excess body fat you’re carrying.

    This means that you won’t just be thinner, but you will also look better and be much healthier than if you lose weight the old-fashioned way[3].

    Intermittent fasting can help optimize the release of the key fat-burning hormones in your body. This is especially true for the two most important hormones: human growth hormone (HGH) and insulin.

    Human growth hormone plays a key role in turning on your body’s fat-burning furnace so that it gets the calories you need to work and play from stored body fat. Studies show that fasting can significantly increase the production of HGH[4].

    The influence intermittent fasting weight loss has on insulin is just as impressive and possibly more important. Keeping your insulin levels low and steady is key to losing excess fat and keeping it off.

    Diets that are rich in processed carbohydrates (bread, pasta, rice) and simple sugars (candy, cookies, and soda) have the opposite effect. They cause your insulin levels to rapidly spike and then crash every time you eat one of these foods. The net result of this phenomenon is that your body will store more of what you eat as excess body fat instead of burning it off as energy.

    Chronically elevating your insulin levels like this can also lead to the development of type II diabetes, obesity, and other chronic health problems. Intermittent fasting easily solves this problem.

    One study found that men who participated in intermittent fasting had “dramatically lower insulin levels and significantly improved insulin sensitivity”[5].

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    This happens because you’re not giving your body food, so it will not produce insulin, allowing insulin levels to balance out until you eat again. This helps your body stay in a calorie and fa-burning state. You’ll also find that it gives you more energy throughout the day.

    Another great weight loss benefit of intermittent fasting is that hunger pangs and cravings that may normally plague you throughout the day will be reduced, if not altogether eliminated. This is probably due to its ability to balance your insulin and blood sugar levels and, in turn, help correct other hormonal imbalances.

    Intermittent Fasting Weight Loss FAQs

    Now that you know what intermittent fasting is and how to get started, it’s time to answer your other questions.

    Below are answers to the questions frequently asked about intermittent fasting. These answers should help you and make getting started a lot easier.

    How Much Weight Will I Lose?

    The amount of weight you lose with fasting is determined by how often and long your fasts are, what you eat afterward, and other factors. Fasting for 16-20 hours a day can help you safely lose 2-3 pounds of fat every week.

    While losing this much weight every week is great, it’s how it makes it happen that’s really cool. Losing weight with intermittent fasting means that you will never have to count calories or plan and prepare several meals a day.

    Can I Work out While Fasting?

    Yes, you can. In fact, doing the right type of workout while fasting will help you lose weight faster and even build muscle.

    The best workouts to do while fasting for weight loss are 3-4 intense strength training workouts weekly. This means anything from standard strength training to kettlebell or body weight workouts.

    Focus on doing 3-4 total body exercises per workout with as little rest as possible between sets. Doing this will help you burn more calories during and after your workout. You’ll also build muscle, which will help you look and feel better as the weight comes off.

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    Won’t I Lose Muscle When I Fast?

    First of all, you aren’t fasting long enough for your body to start breaking down muscle for energy. You have, perhaps, hundreds of thousands of calories from your stored body fat to use before that will begin to happen. Studies actually show that even after fasting for 3 days, no muscle is lost.

    Is Fasting Safe?

    As long as you are healthy, not pregnant, and aren’t taking medications, fasting is safe. Like all diets, you should discuss it with your doctor before beginning an intermittent fasting style of dieting.

    I also feel that it may not be smart to follow this type of diet when you’re especially stressed. Since this diet can be a little stress-inducing at first, doing so when your ability to be relatively stress-free and rested probably isn’t a good idea.

    Are There Any Supplements I Can Take to Make Fasting Easier?

    As with any other weight loss plan, it’s a good idea to take a few nutritional supplements to ensure that your daily requirements are met. This includes a once or twice daily multi-vitamin, fish oil, and vitamin D.

    I’ve also found taking 10 grams of branch chain amino acids before and after my workouts really helps, too. They’re great for giving you more energy during your workout and decreasing post-workout muscle soreness.

    For supplements to specifically help with digestion, check out this article.

    Conclusion

    Now you know what intermittent fasting is and how it can help you lose weight quickly, safely, and pretty much effortlessly.

    If you want to give it a try, find a fasting schedule that fits with you lifestyle and give it a go.

    More About Intermittent Fasting

    Featured photo credit: Toa Heftiba via unsplash.com

    Reference

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