The Mango Tree Misadventure: War Against Chronic Back Pain
This personal essay starts with a nostalgic childhood memory of climbing a mango tree in Kenya, leading to a painful fall and later chronic back pain. The author's journey to finding relief takes him through various medical consultations, gyms, and finally, a surprising revelation: simple, equipment-free squats hold the key to his pain-free future. He delves into the science behind squats and introduces other beneficial exercises, encouraging readers to embark on their own path to well-being.
Nestled amidst the plains of rural Western Kenya, my grandfather's abode stood out. The vibrant canopy of guava, pawpaw, and notably, mango trees made his home a verdant oasis. In those days, fruits were often our breakfast and lunch, with dinner being the only significant meal of the day. Interestingly, in modern times, I often dine as late as ten in the evening - a reflection of changing lifestyles. But that's a tale for another time.
Mango season was a symphony of sensations. The very air seemed to hum with anticipation. With a plentitude of mangoes available, many went uneaten, surrendering to the whims of nature. One day, as hunger pangs nudged me, I approached our mango tree, eyes set on a luscious prize. Now, picture a young me: a spirited athlete, dabbling in sports from sprinting to football. Climbing trees? Merely child's play.
But the rain from the previous night had transformed the sturdy branches into treacherous paths. As local lore goes, "The day the monkey meets its fate, all trees turn slippery." Reaching for the prize, I suddenly glimpsed a snake. Panic struck. I slipped, meeting the trunk's harsh embrace with my back, before landing hard on the ground. The snake and mango, possibly in mutual shock, both descended next to me. While the snake chose freedom, I lay there, grappling with pain and surprise.
Though the initial pain waned in days, a shadow lingered - a sporadic backache that, over the years, evolved into a constant companion. By the time I hit 40, despite medical consultations and painkillers, the pain was unyielding. A stint at the gym provided momentary relief, hinting at the potential of exercises as a remedy.
My journey into research began, leading to a revelation: nearly half of Africa's population experienced back pain. My personal battle, it seemed, was a shared struggle. However, the luxury of gym memberships was out of reach for many. What we needed were simple, home-friendly exercises demanding no equipment.
On my quest for answers, I discovered that remedies for numerous health dilemmas often lurk right under our noses, sometimes nestled within the very framework of our beings. To harness these hidden gems, a journey to the foundational understanding of our body's inner workings—our physiology—is vital. It's fascinating: the spot you perceive pain isn’t always the true epicenter of the distress. For instance, while I found temporary solace at the gym, it wasn't due to any tailored back exercises. Instead, the holistic exercises, under the trainer’s guidance, inadvertently targeted the underlying cause of my persistent backache. But, without recognizing the intricate dynamics at play and without meticulously fine-tuning that specific routine, I only grazed the surface, achieving relief but not complete healing. So, let’s embark on a brief voyage to decode the marvel that is our body.
The human body operates as a complex, interconnected system, where various parts work in harmony to ensure overall health. The circulatory system, comprising the heart and blood vessels, distributes oxygen and nutrients essential for cellular function. The respiratory system ensures oxygen intake and carbon dioxide expulsion, while the digestive system breaks down food into nutrients. The immune system wards off pathogens, and the nervous system orchestrates bodily responses and processes sensory information. Musculoskeletal health, including the spine's integrity, is crucial. Chronic back pain can be an indication of muscle imbalances, poor posture, or underlying conditions. To address this, it's essential to maintain a strong core, ensure proper alignment, and engage in regular physical activity. All these systems, when functioning optimally, contribute to a person's overall well-being.
You might be pondering, "Where is this narrative heading? How can I fortify my core, achieve the right posture, and partake in effective physical routines?" You're onto something; chances are, you're already doing parts of it. Taking a leaf from the evocatively named book, "Breadth," its author offers wisdom: mere exercise doesn't cut it. Without proper breathing, your efforts might just be chasing the wind. Likewise, with chronic back pain, endless exercises might not yield results if they're not the right kind, executed flawlessly and done consistently. Believe me, I've been there—40 years of diverse exercises with fleeting relief and no true healing.
However, a serendipitous encounter with this 2018 Study revealed something remarkable. The study juxtaposed core muscle activation during planks with back squats, and the latter emerged as a more potent activator of the back's supporting muscles. Curiosity piqued, I delved deeper into the squat's biomechanics. This multifaceted exercise engages a plethora of muscles both above and below the waist, including the Glutes, quadriceps, hamstrings, and calves. Additionally, squats work on the upper core muscles like rectus abdominis and erector spinae. A singular move engaging so many core muscles? It then dawned on me: didn't our forebears squat aplenty?
Inspired, I embarked on my squatting exercises. Starting with 30 seconds a day for a week, I progressed to one minute the next, and two minutes in the third week. Today, I can effortlessly squat for five minutes a session. And the beauty is, as promised, you need no equipment and you can exercise at anytime, anywhere. The transformation was palpable; pain evaporated by the third week. Expanding my repertoire, I've now embraced back squats, overhead squats, and jump squats. The result? A revitalized, sculpted version of me, brimming with endurance—a state I cherish and uphold.
Besides the squats, find below bonus exercises you can add to the squats;
- Pelvic Tilts: Lie on your back with knees bent. Tighten your stomach muscles, flattening your back against the floor. Hold for 10 seconds. Repeat 10 times.
- Cat-Cow Stretch: On all fours, alternate between arching your back upwards (like a cat) and dipping it downwards (like a cow). Repeat 10 times.
- Child’s Pose: Sit on your heels, stretching your arms forward on the floor. Lower your forehead to the ground. Hold for 30 seconds to a minute.
- Knee-to-Chest Stretch: Lie on your back. Bring one knee towards the chest, holding with both hands. Hold for 20 seconds. Repeat with the other leg.
- Partial Crunches: Lie on your back with knees bent. Cross your arms over your chest. Raise your head and shoulders off the floor. Hold for 3 seconds. Repeat 10 times.
Remember, always consult a physician or physical therapist before starting any exercise regime.
In conclusion, sometimes life’s adversities guide us to a path of self-discovery and healing. While I might have lost a mango that fateful morning, I gained an invaluable insight into holistic well-being.
Resources:
https://www.mayoclinic.org/diseases-conditions/back-pain/symptoms-causes/syc-20369906
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