CHRONIC BACK PAIN: Prevention or Intervention?
Ken Marchtaler with Laveda Sobieraj
Have you noticed how many people are struggling with severe low back pain at this very moment? I sure have. And I thought it might just be the right time to talk Prevention.
I once suffered from chronic low back pain myself. And I know what it can do to one’s health and livelihood. From 1996 to July 2003, I suffered regular bouts of low back and sciatica pain (at least 2 per year), which usually lasted between 2 and 4 months. It was not until I was sent for a Cat Scan in 2003, that I was diagnosed with a herniated disc. At that time, I was told that the only remedy was surgery, but that there were no guarantees, and that I could end up worse off than I would without surgery. With these less than comforting facts, I decided to take my spinal health into my own hands. Through Qigong exercises and stretching I have not only prevented any lower pain from occurring since July 2003, I have also helped dozens of people prevent reoccurring chronic back pain as well. Yes, my herniated disc is still there, but I have not suffered any chronic pain for over 15 years. But are there other options that exist for preventing lower back pain, or treating it?
INTERVENTION
According to the US National Institute of Health and US National Institute of Neurological Disorders and Stroke, low back pain (LBP) is the second most common cause of disability in US adults, with over 80 percent of the population set to experience an episode of LBP at some time during their life. It affects men and women equally, and the first bout usually occurs between the ages of 30 and 50. Of those afflicted, approximately 95% will recover within a few months of onset. Others, however, will not recover, and will develop chronic LBP (i.e., pain that lasts for 3 months or longer). Recurrences of LBP are also common with up to 44% of working populations experiencing subsequent episodes within 1 year, and lifetime recurrences of up to 85 percent.[1],[2]
Back pain can begin abruptly, as a result of an accident, by lifting something too heavy, lifting something incorrectly, or it can develop over time due to age-related changes of the spine. Today’s sedentary lifestyles also play a major role in setting the stage for low back pain, especially when a weekday routine of getting too little exercise is followed by a strenuous weekend workout.[3]
Health care services that address chronic LBP have increased substantially over the past two decades. Multiple studies using insurance claim data have identified greater use of spinal injections, surgery, and medications. These studies have also documented increases in medication prescriptions and visits to physicians, physical therapists, and chiropractors.[4],[5],[6]
Since the spine is the root of all motion, a healthy back is vital to your overall well-being. While Western Medicine has made great progress in treating spinal illnesses and lower back pain, it has only limited success in actually preventing or healing it completely. This is where alternative Preventative practices such as Qigong or Yoga can be useful, adding a protective measure for reducing or even preventing future back pain.
PREVENTION
I asked certified Yoga instructor Laveda Sobieraj, of Qi EnergyFlow™ | Saanich, Victoria, BC how she helps guide her yoga students first with the invention and then with the prevention of chronic lower back pain:
“I’ve actually been dealing with chronic back pain for many years, due to poor posture, weakness and unawareness or miseducation. However, when I decided to put forth an effort and intention on self-healing, I've been able to make great progress specifically this past year. I mean I put in the time, energy and money, and I followed my team of health professional’s advice the best I could, and that wasn't always easy.”
As a former dancer and competitive athlete, Laveda, like many athletes, has struggled with chronic back pain, trying intervention after intervention, many times without success:
“I was hungry to heal. The first step for me was to fully commit to the healing, and then keep up with a dedicated combination of therapeutic treatments that included acupuncture, Chinese medicine, chiropractic adjustments, strength training, yoga and other forms of movement like qigong and pilates.”
Now in a place where prevention has taken front line, Laveda is finally experiencing the freedom she sought from chronic back pain. When asked what she recommends as a Preventive measure to her clients, here’s what she said:
“My favourite yoga poses for back pain are pelvis and sacrum stabilizers, core work and gentle backbends like cobra. These are also very good as a preventative measure. I recommend doing something every day during the healing phase to support your back even if that is just self-massage. Pain in the body is telling us something. It is a teacher with a message usually to do with a deep longing or craving for self-love and radical self-care. You owe it to yourself to tune in, be present with your body and give it what it needs.”
Be Careful During Seasonal Changes
According to ancient Chinese Qigong theory, the body goes through significant changes from season to season. And Qigong theory signals that late fall and early winter present significant challenges to the lower back area. For one, our Kidneys are more stressed during this time. Cold weather, and the seasonal emotions of sadness, grief, fear and worry, all tend to overwork the kidneys, resulting in energy (Qi) or heat loss. The loss of heat in the lower back area creates muscle tension, and muscle tension can lead to displacement of the lower spinal vertebra. A simple way to help reduce this risk is by remembering to engage your core in any lifting, or strenuous type of activity as routine as making a bed. It can be in some of the little everyday things we that do, that we may find some of the greatest catalysts for back pain.
Why might Qigong and Yoga Effective in the Prevention of Chronic Back Pain?
People who suffer from severe, chronic back pain know how it can disrupt and damage one's life. In the past, chronic back pain was not that well understood. And if no underlying cause could be found for the pain, the patient was often told that very few treatments are available, or worse, the pain must be in your head. Qigong and Yoga Science, perfected over the last five thousand years, have developed many of their own methods for treating spinal problems, including Yoga posses (asanas) Qigong exercises, massage, and herbal treatments. By doing Qigong and Yoga exercises regularly, you can effectively prevent many spinal illnesses by keeping muscle flexible and in rebuilding the strength of your torso, which is the root of complete healing.
Yoga and Qigong exercises restore the health of the spine by creating movement, producing heat that allows the spine to move in different directions, loosening the surrounding muscle, tendons and ligament fibres, and massaging the discs. Some of the exercises are designed to assist in the healing of a condition, while others help rebuild the strength of the joints, keep the back healthy and prevent further problems from developing. They also maintain and increase smooth Qi circulation. When this happens, physical damage can be repaired, and strength rebuilt at a much quicker pace.
If you have suffered regularly from Chronic Low Pain, Qigong and Yoga as a preventative measure is worth looking into. Its always a good idea to consult your family physician before taking on any new activity, where previous health conditions have prevailed.
Prevention or Intervention? Its your choice.
About the Author
Ken Marchtaler is a lifelong explorer of energy, embodiment, and the hidden rhythms that shape human wellbeing. Drawing from decades of martial arts, qigong, meditation, and contemplative practice, Ken teaches 4-Seasons Qigong for the Halifax Regional Municipality Parks & Recreation Department in Sheet Harbour, where he guides students into deeper harmony with nature’s cycles.
Rooted in ancient wisdom yet grounded in everyday life, Ken’s teachings invite practitioners to listen beneath the surface—to the shifting winds of Wood, the rising heat of Fire, the nourishing center of Earth, the refining clarity of Metal, and the quiet depths of Water. His work centers on helping others awaken their internal energy, dissolve old patterns, and move through the seasons with grace, presence, and renewed vitality.
[1] The Rising Prevalence of Chronic Low Back Pain - US National Institute of Health, February 9, 2009
[2] Low Back Pain Fact Sheet, National Institute of Neurological Disorders and Stroke, August 8, 2018
[3] Low Back Pain Fact Sheet, National Institute of Neurological Disorders and Stroke, August 8, 2018
[4] Feuerstein M, Marcus SC, Huang GD. National trends in nonoperative care for nonspecific back pain. Spine J. 2004
[5] Hurwitz EL, Coulter ID, Adams AH, Genovese BJ, Shekelle PG. Use of chiropractic services from 1985 through 1991 in the United States and Canada. Am J Public Health. 1998
[6]Kessler RC, Davis RB, Foster DF, Van Rompay MI, Walters EE, Wilkey SA, et al. Long-term trends in the use of complementary and alternative medical therapies in the United States. Ann Intern Med. 2001
