Back Pain Is More Prevalent Among Tall People

spinal stenosis

Back pain is a common phenomenon in the general population, but it is more common among tall people. A study of 17-year-old Israeli military recruits from 1998 to 2009, published in Health & Science Today, found that males over 6 feet tall were 44% more likely to experience lower back pain, whereas females above 5 feet 7 inches were 22% more likely to experience back pain than shorter females.

There are some things you can't change, and your height is one of them. Being tall does not mean that you are doomed to back pain, however. We must first identify the mechanisms of pain, then proceed to find possible solutions.

Body Structure

The way in which height can cause back pain is two-pronged. The first prong of height-related back pain involves the body structure itself. Tall people are especially susceptible to disc degeneration, and there are a number of possible reasons for this.

Taller people likely have taller spinal discs than an average-sized person. A study by Natarajan et al published in the September 1999 issue of Spine confirmed that tall disc height is associated with greater rate of failure. When a disc with average area and extra height is loaded, it experiences extra stress. If a tall disc bulges, its bulge will be bigger than a disc of average height; this leads to increased risk of nerve impingement in the form of sciatica.

Another possible cause of back pain in tall people is the distance between the arm hinge and the lower back. The arm acts as a lever on the body. The closer the hinge (shoulder/armpit) is to your center of gravity, the less strain will be placed on your spinal discs when lifting objects. In tall people, who have a greater distance between the hinge and the center of gravity, more strain is placed on the spine, particularly on the lower back.

If you are tall, it is important to reinforce your spinal discs with strong muscles. A solid core will help to take pressure off your discs. It would be wise to invest in a lumbar cushion to give added support to your spine while sitting. It is also important to avoid lifting very heavy objects, and to practice proper body mechanics when lifting (for example, lifting with a straight back).

Postural Dysfunction and Strains

When you're a tall person in a small world, you find yourself bending and reaching frequently. From doorways to chairs, most things are not designed for you. Ergonomics and proper biomechanics are the keys to avoiding repetitive strain injuries.

For a tall person, an ergonomic chair is a necessity, not a luxury. The seat and arm rest heights of an ergonomic chair are adjustable. Some have built-in lumbar cushions; make sure these are adjustable as well. Whatever your job, your work station should be tailored to your height. You may need a taller desk or work surface to avoid constant bending.

To limit the deleterious effects of constant bending and reaching, you must train your body to move with maximum efficiency and without dysfunction. When bending to reach an object, bend at the hips rather than at the lower back. This maintains your natural lumbar curve and takes pressure off spinal discs. When ducking beneath a low doorway, bend your knees or hips and keep your back and neck straight rather than tilting your neck sideways. These and other simple maneuvers could prevent height-related muscle strain, joint dysfunction and disc degeneration.

If you require a more structured approach to correct body mechanics, consider studying the Alexander Technique. This program focuses on efficient movement that places body structures under the least amount of stress possible. The Alexander Technique can be pursued at home or with a trained instructor. See http://www.alexandertechnique.com/ for more information.

While you can't change your height, you have the power to limit its effects on the health of your back. The way you move and the spaces you work in can be altered to prevent or resolve back pain.