Back Pain
Back pain is mainly of three types:- 1) Postural Syndrome 2) Derangement Syndrome 3) Dysfunction Syndrome.
According to research 75 per cent to 80 per cent patients today complain of severe back pain due to poor posture. The changes in occupation, a more sedentary lifestyle, long hours of sitting in offices, minimal exercising are the chief reasons for this ailment. 80 per cent to 90 per cent of the cases involve the overuse of the back."
But help is at hand. Most doctors agree that most back pain can be cured by some simple exercises and precautions, along with some clinical guidance. Walking, hip-rolls, stretching help a great deal. The benefits of a good diet cannot be overlooked. Calcium and magnesium are key minerals in the strengthening of the bone. Fish, grains, pumpkin, til seeds (sesame) and leafy vegetables these are a good source. Drinking a lot of water and having a balanced diet go a long way in preventing backache.
Normal Back Anatomy
Spine anatomy or anatomy of back is divided into 4 major sections:
- Cervical spine (neck)—comprised of 7 cervical vertebrae (termed C1 to C7), starting with C1 at the top of the spine and ending with C7 at the bottom of the cervical portion of the spine.
- Thoracic spine (upper back)—made up of 12 thoracic vertebrae (known as T1 to T12), which are attached to the rib bones and sternum (breast bone.
- Lumbar spine (lower back)—typically including 5 vertebrae (known as L1 to L5), which have a great deal of motion and flexibility. Because this section of the spine bears most of the body’s weight and allows for the most motion (which stresses the anatomical structures), this is the area associated with most back problems. Problems in the low back can cause pain that radiates down the legs to the feet.
- Sacral region (bottom of the spine)—located below the lumbar spine, the sacrum is a series of 5 bony segments fused together (known as S1 to S5) that create a triangular-shaped bone that serves as the base of the spine and makes up part of the pelvis.The segment where the lumbar spine meets the sacral region, L5-S1, is an area that is prone to degenerate and create back problems. Four small bones that extend down from the sacrum make up the coccyx (the tailbone at the very bottom of the spine).
What are the causes of back pain?
The human back is composed of a complex structure of muscles, ligaments, tendons, disks and bones - the segments of our spine are cushioned with cartilage-like pads. Problems with any of these components can lead to back pain. In some cases of back pain, its cause is never found.
The human back is composed of a complex structure of muscles, ligaments, tendons, disks and bones - the segments of our spine are cushioned with cartilage-like pads. Problems with any of these components can lead to back pain. In some cases of back pain, its cause is never found.
Strain - the most common causes of back pain are:
- Strained muscles
- Strained ligaments
- Lifting something improperly
- Lifting something that is too heavy
- The result of an abrupt and awkward movement
- A muscle spasm
Structural problems - the following structural problems may also result in back pain:
- Ruptured disks - each vertebra in our spine is cushioned by disks. If the disk ruptures there will be more pressure on a nerve, resulting in back pain.
- Bulging disks - in much the same way as ruptured disks, a bulging disk can result in more pressure on a nerve.
- Sciatica - a sharp and shooting pain that travels through the buttock and down the back of the leg, caused by a bulging or herniated disk pressing on a nerve.
- Arthritis - patients with osteoarthritis commonly experience problems with the joints in the hips, lower back, knees and hands. In some cases spinal stenosis can develop - the space around the spinal cord narrows.
- Abnormal curvature of the spine - if the spine curves in an unusual way the patient is more likely to experience back pain. An example is scoliosis, when the spine curves to the side.
- Osteoporosis - bones, including the vertebrae of the spine, become brittle and porous, making compression fractures more likely.
- Cauda equina syndrome - the cauda equine is a bundle of spinal nerve roots that arise from the lower end of the spinal cord. People with cauda equine syndrome feel a dull pain in the lower back and upper buttocks, as well as analgesia (lack of feeling) in the buttocks, genitalia and thigh. There are sometimes bowel and bladder function disturbances.
- Cancer of the spine - a tumor located on the spine may press against a nerve, resulting in back pain.
- Infection of the spine - if the patient has an elevated body temperature (fever) as well as a tender warm area on the back, it could be caused by an infection of the spine.
- Other infections - pelvic inflammatory disease (females), bladder or kidney infections.
- Sleep disorders - individuals with sleep disorders are more likely to experience back pain, compared to others.
- Shingles - an infection that can affect the nerves.
- Bad mattress - if a mattress does not support specific parts of the body and keep the spine straight, there is a greater risk of developing back pain.
- Everyday activities or poor posture .
- Bending awkwardly
- Pushing something
- Pulling something
- Carrying something
- Lifting something
- Standing for long periods
- Bending down for long periods Twisting
- Coughing
- Sneezing
- Muscle tension
- Over-stretching
- Sitting in a hunched position for long periods (e.g. when driving)
- Long driving sessions without a break (even when not hunched)
Prevention of back pain
Steps to lower the risk of developing back pain consist mainly of addressing some of the risk factors.
Exercise - regular exercise helps build strength as well as keeping your body weight down. Experts say that low-impact aerobic activities are best; activities that do not strain or jerk the back. Before starting any exercise program, talk to a health care professional.
- Core-strengthening exercises- exercises that work the abdominal and back muscles, help strengthen muscles which protect your back.
- Flexibility - exercises aimed at improving flexibility in your hips and upper legs may help too.
- Smoking - a significantly higher percentage of smokers have back pain incidences compared to non-smokers of the same age, height and weight.
- Body weight - the fatter you are the greater your risk of developing back pain. The difference in back pain risk between obese and normal-weight individuals is considerable.
- Posture when standing - make sure you have a neutral pelvic position. Stand upright, head facing forward, back straight, and balance your weight evenly on both feet - keep your legs straight.
- Posture when sitting - a good seat should have good back support, arm rests and a swivel base (for working). When sitting try to keep your knees and hips level and keep your feet flat on the floor - if you can't, use a footstool. You should ideally be able to sit upright with support in the small of your back. If you are using a keyboard, make sure your elbows are at right-angles and that your forearms are horizontal.
- Lifting things - the secret for protecting your back when lifting things is to think "legs not back". In other words, use your legs to do the lifting, more than your back. Keep your back as straight as you can, keep your feet apart with one leg slightly forward so you can maintain balance, bend only at the knees, hold the weight close to your body, and straighten the legs while changing the position of your back as little as possible. Bending your back initially is unavoidable, when you bend your back try not to stoop or squat, tighten your stomach muscles so that your pelvis is pulled in. Most important, do not straighten your legs before lifting; otherwise you will be using your back for most of the work.
- Do not lift and twist at the same time. If something is particularly heavy, see if you can lift it with someone else. While you are lifting keep looking straight ahead, not up nor down, so that the back of your neck is like a continuous straight line from your spine.
- Moving things - remember that it is better for your back to push things across the floor, rather than pulling them.
- Shoes - flat shoes place less of a strain on the back.
- Driving - it is important to have proper support for your back. Make sure the wing mirrors are properly positioned so you do not need to twist. The pedals should be squarely in front of your feet. If you are on a long journey, have plenty of breaks - get out of the car and walk around.
- Your bed - you should have a mattress that keeps you spine straight, while at the same time supporting the weight of your shoulders and buttocks. Use a pillow, but not one that forces your neck into a steep angle.
The human back is composed of a complex structure of muscles, ligaments, tendons, disks and bones - the segments of our spine are cushioned with cartilage-like pads. Problems with any of these components can lead to back pain. In some cases of back pain, its cause is never found.
Strain - the most common causes of back pain are:
- Strained muscles
- Strained ligaments
- Lifting something improperly
- Lifting something that is too heavy
- The result of an abrupt and awkward movement
- A muscle spasm
- Structural problems - the following structural problems may also result in back pain:
- Ruptured disks - each vertebra in our spine is cushioned by disks. If the disk ruptures there will be more pressure on a nerve, resulting in back pain.
- Bulging disks - in much the same way as ruptured disks, a bulging disk can result in more pressure on a nerve.
- Sciatica - a sharp and shooting pain that travels through the buttock and down the back of the leg, caused by a bulging or herniated disk pressing on a nerve.
- Arthritis - patients with osteoarthritis commonly experience problems with the joints in the hips, lower back, knees and hands. In some cases spinal stenosis can develop - the space around the spinal cord narrows.
- Abnormal curvature of the spine - if the spine curves in an unusual way the patient is more likely to experience back pain. An example is scoliosis, when the spine curves to the side.
- Osteoporosis - bones, including the vertebrae of the spine, become brittle and porous, making compression fractures more likely.
- Cauda equina syndrome - the cauda equine is a bundle of spinal nerve roots that arise from the lower end of the spinal cord. People with cauda equine syndrome feel a dull pain in the lower back and upper buttocks, as well as analgesia (lack of feeling) in the buttocks, genitalia and thigh. There are sometimes bowel and bladder function disturbances.
- Cancer of the spine - a tumor located on the spine may press against a nerve, resulting in back pain.
- Infection of the spine - if the patient has an elevated body temperature (fever) as well as a tender warm area on the back, it could be caused by an infection of the spine.
- Other infections - pelvic inflammatory disease (females), bladder or kidney infections.
- Sleep disorders - individuals with sleep disorders are more likely to experience back pain, compared to others.
- Shingles - an infection that can affect the nerves.
- Bad mattress - if a mattress does not support specific parts of the body and keep the spine straight, there is a greater risk of developing back pain.
- Everyday activities or poor posture
- Bending awkwardly
- Pushing something
- Pulling something
- Carrying something
- Lifting something
- Standing for long periods
- Bending down for long periods
- Twisting
- Coughing
- Sneezing
- Muscle tension
- Over-stretching
- Sitting in a hunched position for long periods (e.g. when driving)
- Long driving sessions without a break (even when not hunched)
- Prevention of back pain
- Steps to lower the risk of developing back pain consist mainly of addressing some of the risk factors.
- Exercise - regular exercise helps build strength as well as keeping your body weight down. Experts say that low-impact aerobic activities are best; activities that do not strain or jerk the back. Before starting any exercise program, talk to a health care professional.
- Core-strengthening exercise:exercises that work the abdominal and back muscles, help strengthen muscles which protect your back.
- Flexibility - exercises aimed at improving flexibility in your hips and upper legs may help too.
- Smoking - a significantly higher percentage of smokers have back pain incidences compared to non-smokers of the same age, height and weight.
- Body weight - the fatter you are the greater your risk of developing back pain. The difference in back pain risk between obese and normal-weight individuals is considerable.
- Posture when standing - make sure you have a neutral pelvic position. Stand upright, head facing forward, back straight, and balance your weight evenly on both feet - keep your legs straight.
- Posture when sitting - a good seat should have good back support, arm rests and a swivel base (for working). When sitting try to keep your knees and hips level and keep your feet flat on the floor - if you can't, use a footstool. You should ideally be able to sit upright with support in the small of your back. If you are using a keyboard, make sure your elbows are at right-angles and that your forearms are horizontal.
- Lifting things - the secret for protecting your back when lifting things is to think "legs not back". In other words, use your legs to do the lifting, more than your back. Keep your back as straight as you can, keep your feet apart with one leg slightly forward so you can maintain balance, bend only at the knees, hold the weight close to your body, and straighten the legs while changing the position of your back as little as possible. Bending your back initially is unavoidable, when you bend your back try not to stoop or squat, tighten your stomach muscles so that your pelvis is pulled in. Most important, do not straighten your legs before lifting; otherwise you will be using your back for most of the work.
- Do not lift and twist at the same time. If something is particularly heavy, see if you can lift it with someone else. While you are lifting keep looking straight ahead, not up nor down, so that the back of your neck is like a continuous straight line from your spine.
- Moving things - remember that it is better for your back to push things across the floor, rather than pulling them.
- Shoes - flat shoes place less of a strain on the back.
- Driving - it is important to have proper support for your back. Make sure the wing mirrors are properly positioned so you do not need to twist. The pedals should be squarely in front of your feet. If you are on a long journey, have plenty of breaks - get out of the car and walk around.
- Your bed - you should have a mattress that keeps you spine straight, while at the same time supporting the weight of your shoulders and buttocks. Use a pillow, but not one that forces your neck into a steep angle.
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