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INTRODUCTION |
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Back pain is one of the most common human ailments, and it can be
caused by everything from bad posture to a cancerous growth. The
most common problems include muscle strains, arthritis and herniated
discs. Back injuries are the leading cause of poor working
mechanisms and work related disabilities. In fact, low back pain is
the fifth-leading cause of trips to the doctor in the United States.
Although back pain is quite common and rarely life threatening, it's
also possible for you to prevent most back problems with simple
steps such as exercise and adopting new ways to sit and stand. Even
if you've injured your back before, you can learn techniques to help
avoid recurrent injuries.
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CAUSES OF BACK ACHE |
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 Backache usually arises
from a spasm of the muscles that supports your back.
Due to strains and sprains.
Due to torn or strained of
some soft tissue, such as a muscle, or ligaments.
Lifting unwisesly or
bending over too sharply (and too far) in the garden or sitting in a
totally unsuitable chair also
cause backache.
Poor posture is one of the
most common causes of backaches.
Some other causes are due
to muscle strain, poor posture, arthritis, pressure on a nerve root,
gynecological
problems in women, fractures, tumours, bacterial and viral
infection and bladder or kidney infection.
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Brief Outlook On
Causes Of Backache |
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How your back
is built: Your backbone consists of more than 30 small bones
called vertebrae, which create a bony canal that surrounds and
protects your spinal cord. Small nerves enter and exit the
spinal cord through spaces in your vertebrae that are held
together by muscles, tendons and ligaments. Between the
vertebrae are intervertebral disks, which act as "shock
absorbers" and prevent the vertebrae from hitting one another
when you walk, run or jump. They also allow your spine to twist,
bend and extend. Your lower back, which carries most of your
weight, is the site of most back pain. |
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Strains,
sprains and spasms: The most common cause of back pain is a
small injury to a muscle (strain) or a ligament (sprain).
Strains and sprains can occur due to improper lifting, excess
body weight and poor posture and also from carrying around a
heavy handbag or snoozing at an awkward angle. If you strain or
sprain your back, you may feel pain immediately or develop
soreness and stiffness later. An injured muscle may also "knot
up." This muscle spasm is a common response to injury, designed
to immobilize the painful area and prevent further damage. |
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Osteoarthritis: Osteoarthritis is a degenerative joint
condition that causes slow deterioration of cartilage.
Osteoarthritis of the spine results in narrowed cartilage disks
between the bones that make up your backbone. Without this
cartilage cushioning, the joints (facets) between adjacent bones
compress and become irregular, causing inflammation, pain,
swelling and stiffness. Your body tries to compensate for this
form of arthritis, but the repairs are often inadequate,
resulting in little growths of additional bone (spurs).
Osteoarthritis is known as wear-and-tear arthritis, because it
usually develops over many years of use. Overloading, injury and
obesity also are risk factors for osteoarthritis |
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Osteoporosis
As you age, the amount of calcium in your bones decreases. This
lowers the density or mass of your bones, making them porous and
brittle — a condition known as osteoporosis. People with
osteoporosis are prone to compression fractures in the bones of
their back. These fractures can be the result of a fall, or they
can develop from the stress of everyday lifting and activities.
Osteoporosis is common in older adults, particularly
postmenopausal women. Bone loss is a natural part of aging, but
you can maintain optimal bone. |
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Fibromyalgia:
Fibromyalgia is a chronic condition characterized by fatigue and
widespread pain in the fibrous tissues in your muscles,
ligaments and tendons. To be diagnosed with fibromyalgia, you
must have widespread pain lasting three months in at least 11 of
the 18 "tender points" identified by the American College of
Rheumatology. People with fibromyalgia often feel pain in their
neck, spine, shoulders and hips. |
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When to seek medical
advice |
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In rare cases, back pain can signal a serious medical problem. See a
doctor immediately if your back pain:
Feels constant or intense,
especially at night
Spreads down one or both
legs
Causes weakness, numbness
or tingling in one or both legs
Causes new bowel or bladder
problems
Is associated with
abdominal pain or pulsation (throbbing)
Is the result of a fall or
blow to your back
Is accompanied by
unexplained weight loss
Also see your doctor if you're older than age 50 or have a history
of back pain or cancer.
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Preventive Measures |
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With a little care and attention, you
may be able to avoid an aching back in the first place. Getting in
better physical condition may help prevent back pain.
Excessive lifting
Lifting in a wildly
dangerous way, with straight knees
Bending over to an extent
that our spines can't cope with
Twisting our spines
Sitting in diabolically
uncomfortable chairs
Riding in cars with truly
terrible seats
Putting enormous strains on
our spines by simply being overweight. People who are carrying too
much weight are far
more liable to serious back trouble than those who are slim.
Regular exercises that
don’t strain your back can increase the strength and endurance in
your lower back, allowing
the muscles to function better. Consult your doctor about which
activity is best for you.
Always maintain a good
posture and a healthy and proportionate weight. Avoid being
overweight.
In addition, following
proper body mechanics in everyday activities such as standing,
sitting, sleeping and lifting
objects in a proper manner thus preventing backache.
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Practice healthy posture
and give your back a break |
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Poor posture can cause problems: Your spine is strong
and stable when you practice healthy posture. But when you
stoop or slouch, your body's center of gravity shifts. Your
muscles and ligaments struggle to keep you balanced. This
can lead to painful strains and sprains of ligaments and
muscles in your back. If you have chronic backaches, healthy
posture will help relax your back muscles and may reduce
your pain. |
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Your spine's curves: Your spine has three normal curves:
an inward curve at the neck (cervical curve), an outward
curve at the upper back (thoracic curve), and an inward
curve at the lower back (lumbar curve). Poor posture leads
to changes in normal spinal curves, which can stress or pull
muscles leading to increased muscle contraction, which
causes pain. |
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Keep your shoulders straight: Pay attention to the
position of your shoulders while you're sitting in a chair
or standing. Avoid slouching or rolling your shoulders
forward or keeping your shoulders too far back.
Note: by concerning doctors about your posture you
can avoid problems caused by bad posture. |
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Your daily back routine
Exercises |
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Knee to chest stretch:
Lie on your back on a firm surface with
your knees bent and feet flat. Pull your left knee toward your
chest with both hands. Hold for 15 to 30 seconds. Return to the
starting position. Repeat with opposite leg. Repeat with each
leg three or four times. |
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Cat stretch: Step 1:
Get down on your hands and knees. Slowly
let your back and abdomen sag toward the floor. |
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Cat stretch: Step 2:
Remain on your hands and knees. Slowly
arch your back away from the floor. Repeat steps 1 and 2 several
times. |
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Half sit-up:
Lie on your back on a firm surface with
your knees bent and feet flat. With your arms outstretched,
reach toward your knees until your shoulder blades no longer
touch the ground. Don't grab your knees. Hold for a few seconds
and slowly return to the starting position. Repeat several
times. |
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Leg lifts with leg straight:
Lie on your stomach on a firm surface
with your head turned to the side. Raise one leg slightly off
the surface and hold for about 5 seconds. Return to the starting
position. Repeat several times. Change legs and repeat the
exercise. |
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Chair stretch
Sit in a chair. Slowly bend forward
toward the floor until you feel a mild stretch in your back.
Hold for 15 to 30 seconds. Return to the starting position.
Repeat three or four times. Don't do this exercise if you have
osteoporosis. |
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Shoulder blade squeeze:
Sit upright in a chair. Keep your chin
tucked in and your shoulders down. Pull your shoulder blades
together and straighten your upper back. Hold a few seconds.
Return to the starting position. Repeat several times. |
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