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If you suffer from back pain, you are far from being
alone. Four out of five adults experience the symptoms of low back pain
at least once in their lifetime. The back is a complex structure made up
of 33 vertebrae, over 30 muscles, numerous ligaments, multiple joints,
and inter-vertebral discs. As you can see, there are many structures
that can cause discomfort if injured or affected.
Back injuries and thus back pain can often be prevented by performing
daily stretches. This loosens up the muscles of the back making them
less susceptible to tears. Back stretches should be performed in the
morning after wakening as well as at night before going to bed. Most
people do benefit from a regular stretching regimen, however before
beginning any new exercise program, you should discuss your plans with
your primary care physician.
When performing a stretching program, you should continue through the
exercise until a gentle stretch is felt. You should not experience any
pain or significant discomfort. If this is the case, you are stretching
too far for your current level, and muscle tears and injuries can occur.
Avoid any bouncing motions, keeping your movement slow and smooth. After
completing your stretches, drink plenty of water to re-hydrate.
Proper lifting techniques and work ergonomics are two other important
ways to avoid back injuries. Never lift heavy objects with the muscles
of your back! Instead use the strong muscles of your legs to do the
lifting. When sitting at a desk for long hours, make sure to take plenty
of breaks and use proper adaptive devices such as a lumbar support role
to maintain a healthy posture.
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Muscular Strains
The most common cause of back pain is due to muscular strains. This
happens when an unexpected force, twist, or pull is applied to one or
several of the muscles in the back. As a result, several tears occur in
the muscle. These muscular tears cause pain felt in the back.
Ligamentous Strains
Ligamentous strains are another common cause of back pain. They occurs
when the ligaments of the back are stretched beyond their limits.
Sprains often occur along with muscular strains.
Herniated Discs
Herniated discs result in back pain by compressing the spinal nerves
where they exit the spinal column. They are often the result of
repetitive vibratory motion (as experienced by truck drivers/machine
users) or due to a sudden heavy loading of the back (as occurs with
improper lifting) This injury results in a radicular type of back pain
in which pain is felt at the site of injury and along the course of the
affected nerve. Sciatica, for example, is a type of radicular pain.
Spinal Stenosis
Spinal stenosis is often the cause of back pain in people over 50 years
old. The term refers to a narrowing of the spinal canal. Spinal stenosis
has many causes including thickened ligaments along the spinal canal,
bony spurs, and enlarged joint cartilage from arthritic changes. This
condition often results in back pain that is worse with extended periods
of weight bearing or walking. Surgery is sometimes necessary to correct
this disorder.
Osteoporosis
Osteoporosis is a common cause of back pain in women. It is a disease
characterized by progressive loss of bone density. This results in
thinning of bone tissue making one more susceptible to fractures, or
broken bones. The bones of the spine are especially affected in this
disorder. Injury from falls, lifting of heavy objects, or even the force
of sneezing can result in painful vertebral compression fractures.
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Fibromyalgia
Fibromyalgia is a cause of chronic back pain. It is a rheumatic
condition characterized by widespread soft tissue pain, fatigue, sleep
disturbance, and the presence of evenly distributed areas of tenderness.
A history of at least three months of widespread pain and tenderness in
eleven or more of the eighteen designated tender point sites is required
in diagnosing this disorder.
Proper Chair Positioning
Sitting properly in your work chair is an easy way to avoid unnecessary
strain on your back. By sitting with your back against the lumbar
support of the chair and placing both feet on the floor, you reduce
unnecessary stain on your back throughout your work day.
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Back Saving Lifting Techniques
Many back injuries occur while lifting heavy objects. By utilizing
proper lifting techniques, you can “save your back”. Always keep your
back straight when lifting heavy items and use the strong muscles of
your legs to do the work. Avoid all twisting motions of the back and use
your feet to turn instead.
Stretches for Tight Back Muscles
Stretching exercises are an effective way to loosen up tight back
muscles and help avoid injury. Each stretch should be performed with
smooth motions. Never bounce during these exercises, this can cause a
back injury. Perform the stretches in the morning after wakening and at
night before sleeping.
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