Your Back – A Simple Structure with Complex
Workings
The back pain is more complicated than you think. We
take it for granted. We lay down on it, bend it, and use it for leverage. Then
when it stops working, we find out real quick how much trouble we are in
without a healthy back.
Maybe it has something
to do with what the back is supposed to do, and more importantly, what the back pain is not supposed to do.
Structure of the
back
Let’s start with
the basics. If you remove the skin, the muscle, the fat, and the ligaments, you
can see just where we begin with the back. We’ll omit the technical terms and
use layman’s terms that we all can understand to begin discovering what forms
the back.
Your back is made
up of vertebrae, small rounded bones that stack on top of one another.
These bones, also referred to as the spinal column collectively, have openings
in the middle. That opening is to accommodate your spinal cord. The
spinal cord is the long tube that runs from the base of your brain all
the way to your tail-bone. All of your nerves arise from the spinal cord and
branch out to various places within the body.
There are 5
sections to your spinal column:
Your spine has a
natural curve to it that allows you to move fluidly instead of stiffly. Another
reason we have ease of movement is the spongy discs that reside in between each
vertebra. These discs have a soft middle that protects the spinal cord and a
tougher outer layer that supports the weight of the vertebra above and below
it.
There are spaces
between the vertebrae, created by their unique shape, that allow nerves to pass
through. These nerves travel to organs, muscle, ligaments, tendons, skin and
the like. At lightning speed, impulses are passed from organs to nerves to the
brain, and back to nerves and back to the organ. That is why there is no delay
from the time you put your finger on a hot stove to the time that you scream
and pull your hand away.
That's the
structure of the back, simply illustrated. However, when you're experiencing
back pain, you wouldn't think so. There is a complexity to the machinations of
the back that cause many of us to suffer from aches and back pain that seem like a
mystery. When you understand that the back is your support system for your
entire body, you can better understand the importance of good back care.
What Is Causing Your Back Pain?
Just about
everyone can agree; when your back hurts, your world seems to come to a
screeching halt. It affects everything that you do from that point on. You can
put a broken arm in a sling. You can't put your back in a sling and continue
with your day.
Back Strain =
Back Pain
Let’s begin with
the simplest form of back pain. That would be back strain.
This occurs when you strain the muscles
that support the spine in the back.
What does it feel like? Think of a
“charley horse” in your leg. The muscle knots up because it was stretched the
wrong way or over extended. The pain is immediate and continues until you can
work out the kinks.
With back strain,
you have essentially done the same thing. That muscle is out of sorts and needs
to relax and heal. Let's consider what could be the cause of your back strain:
• Sudden jerky movements
• Improper lifting posture
• Poor sitting posture (slouching or
hunching over)
• Injury
• Obesity
• Stress
• Shoes that are wearing unevenly
• Dehydration (your back needs water too)
When the muscles
of the back are constantly strained, strengthening them may be the key to
helping with back strain and inevitable pain.
Herniated Disc =
Back Injury
However, back
pain can also be the result of a structural problem. This occurs when an injury
to the back involves the vertebrae, nerves, and discs. This injury may be a
trauma to the back, known as “an acute” injury, or an injury over time, known
as “a chronic” injury. One of the most common injuries involves the discs.
The discs are
located between the vertebrae of the back. They serve to cushion the nerves and
the bones. When a disc is herniated, the inner spongy matter
squeezes out through the outer layer. This puts pressure on the root of the
nerve that arises from that spot on the spinal cord. Usually, herniated discs
are found in the lumbar region of the spinal column which corresponds to the
lower back.
The worn disc
spills its spongy material out and the disc “herniates.” The material can begin
to rub against nerves causing further pain.
Typically with
this type of injury, what you will notice is pain in the hips and down the
legs, commonly known as sciatica. Those nerves are pinched and can cause
a loss of feeling in the legs from time to time. Your leg could have the
sensation of “giving out” which is disconcerting as you are actually unable to
move your leg for a time.
Anytime you
experience unexplained pain in your back or down your legs, especially
repeatedly or over a period of time, you should consult a health professional.
The only way to know if your back pain is more than the occasional pain from
overuse is to have the proper tests. Taking a few pain killers to alleviate
minor back pain that occurs once in a while may be alright; say, when you rake
the yard. But, serious back pain requires serious attention from a doctor. Take
care of your back and it will take care of you!
Massage Therapy for Your Back
Pampering
yourself at a spa is considered more and more these days a necessity. For those
who have issues with back pain, a good massage may be just what the doctor
ordered. Massage is an alternative therapy that can bring relief for many who
suffer from a pain in the back.
There are
different types of massage therapy but the basic tenet is the same. Through
massage, pressure is applied to the body in various ways (knuckles, palms,
chops, fingers) and through different media (oils, stones, cups, balls). The
goal is manipulation of the soft tissues of the back to promote better health
and pain relief.
The ancient
practice of massage therapy goes back thousands of years. In India and the
Orient, the idea is to release the energy that is trapped in parts of the body
through some sort of injury or stress so the body is free to heal itself. This
energy is referred to as “Chi”.
Benefits of
Massage Therapy
When you are
suffering with chronic pain, massage therapy can be an alternative to surgery.
Doctors usually consider surgery a last resort, but many fortunate people avoid
surgery all together with the use of massage therapy. Here are some of the
benefits of massage therapy:
• Reduce stress
• Increase flexibility
• Reduce blood pressure
• Alleviate many types of back pain
• Increase range of motion
• Reduce cramps and spasms
• Improved blood circulation in muscles
There are many different types of massage
therapy. Choosing the right one will take a bit of experimenting, but any
reputable massage professional will walk you through the proper method for your
particular back pain.
Swedish massage – Involves long
strokes with the hands. Ideal for increasing blood flow to the muscles,
increasing circulation, reducing toxins in the muscles and increasing
flexibility.
Hot Stone massage – This therapy
uses heat to relax the muscles and balance the energy centers of the
body. Stones are used on the back and thighs and massage is carried out with
them using light pressure.
Deep tissue
massage – Be warned. This type of massage may leave you sore after the
first time. However, it may be no worse than what you are already experiencing.
Massage is conducted against the muscle grain to get deep into the tissues.
Make sure you talk to your massage professional about your pain tolerance
before beginning and make it clear that you have the ultimate say in whether or
not the massage feels alright.
Thai massage – This massage is
designed to lengthen and strengthen the body. It improves range of
motion, flexibility and improves posture. Poor posture is one of the causes of
back pain.
Massage therapy
can be of great benefit to your entire body, especially your back. Choose a
licensed massage professional who is well-versed in the type of massage that
you choose to alleviate your back pain. Have a good conversation before you
begin about what you can expect from the massage, then lay back and enjoy!
Lower Back Exercises to Relieve Back Pain
Lower back
exercises can be a big help to sufferers of pain in the lumbar or lower back
regions. Of course, you will need to know what is causing your pain and take
advice from medical professionals on the types of exercises that you should do.
The following are some of the most effective lower back exercises that might be
suggested for some people.
Cobra - backward
spinal curl
Lie on the floor
face down with toes pointing out and hands flat on the floor at around waist
level. Push up from the hands, lifting the upper back and head, curling the
spine backward, eyes looking up. Hips stay on the floor. Do not stretch more
than is comfortable. Stay in position for a minute or two, then slowly lower
down.
Hamstring stretch
and forward spinal curl
After stretching
the spine one way, it is important to balance with a stretch in the other
direction. This is the pose known as Janu Sirsasana in yoga.
Sit on the floor
with the right leg stretched out in front of you. The left leg is bent with the
knee going down toward the floor and the sole of the foot resting against the
side of the right leg. Bend down over the right leg with head down and arms
extending as far as possible along the leg. You may be able to take hold of the
toes, foot or ankle.
Feel the stretch
in the hamstring along the back of the leg and in the lower back, but again do
not push yourself too far. Stay in position for a minute or two, then slowly
straighten up, rest, and repeat with the other leg.
Side bends
You can do these
bends either standing, sitting, or seated on an exercise ball. Extend the arms
above the head with hands clasped together. Keeping the body in the vertical
plane (so you do not bend forward), slowly bend the whole upper body over to
one side, then the other.
Spinal twist
Take special care
not to go too far with this example of our lower back exercises. Take advice
before attempting it if you have had back or neck injuries in particular.
Sit on the side
of a chair without arms or on an exercise ball with feet flat on the floor.
Without moving the hips, twist the upper body around to the right.
Bring the left hand over against the far side of
the right knee and the right hand behind you. Twist as far as you comfortably
can to the right. Keep the head upright but turned to look over your right
shoulder.
Hold for a count
of 15 or 20, and slowly return to the font, leading with the head. Repeat the
other side.
If you use a
chair with a back, sit on the side of it so that the chair back does not get in
your way when you twist around. E.g. the chair back is on your left when you
are twisting to the right.
You can also do
this exercise sitting on the floor. When twisting to the right, the left leg is
bent and flat on the floor in front of you. The right leg is bent with the knee
up in the air and the foot on the floor, hooked over the left knee. The left
elbow comes to the outer side of the right knee and you twist around to the right.
Do not move the hips, so the buttocks stay on the floor. Done this way, this is
the pose known as Ardha Matsyendrasana in yoga.
Once again, let
us stress that the lower back is a vital and sensitive area and medical advice
is necessary if you have lower back pain. Check with your doctor before
starting, to be sure that your chosen lower back exercises are suitable for
your individual condition.
Over-the-Counter Medications – What Works
for Back Pain?
When your back
hurts, the only thing that you want is relief and fast. The fastest way
sometimes is to reach for a pill or tablet or powder. But, are these
over-the-counter medications the right move for long term pain relief?
Over-the-counter
medications, or OTCs, are sometimes advertised as the solution to all your back
pain troubles. When something hurts, stings, pinches, twitches, or has us bent
over in pain, we reach for a pill. Which one we take is a result of that
“armchair physician” again. Which pill do you choose?
Here are a few
facts about OTCs to help you decide which one is right for your back pain, and
which one isn't:
• Aspirin – This is
sometimes prescribed for heart health, but it is actually one of the
earliest known pain relievers. Although known as a pain reliever, aspirin is
actually used widely as an anti-inflammatory. Some reasons to avoid aspirin? If
you have an ulcer, aspirin will aggravate it and can cause dangerous results. Aspirin
are not to be given to children because of a condition called Reye’s syndrome.
• Cox-2 inhibitors – These would be
Celebrex and Vioxx. Celebrex has been controversial as it pertains to
heart issues but is still prescribed for back pain. Cox-2 enzymes increase pain
and inflammation.
• NSAIDs – The proper name
is Non-steroidal anti-inflammatory drugs. This is most of the other OTCs
that are given for pain: Naproxen sodium (Aleve), acetaminophen (Tylenol),
ibuprofen (Advil, Motrin).
It is worth noting that, while OTCs are
not addictive like some prescription pain killers, they do have side effects
when taken incorrectly or over a long period of time. Follow the label
directions precisely. It's when we don't follow the directions, for instance
when pain is intense and we take a few more pills or take them closer together,
that we are endangering our health. This is considered to be an overdose and
very dangerous.
NSAIDs inhibit
the Cox-2 and the Cox-1 enzymes. Cox-1 enzymes provide a protective coating for
the digestive system. Taking too many over-the-counter drugs eliminates that
lining and causes gastro-intestinal issues; yes, you could develop an ulcer.
So are OTCs safe
to take? Normally yes, if taken in moderation and for mild back pain at the outset.
When you begin to overdose, taking higher and higher doses to compensate for
the back pain, it is time to investigate other methods of treatment with your doctor
or health care professional. Medications, whether prescription or
over-the-counter, are meant to be taken seriously and
monitored. For
your health and the health of your back, only take medication as directed and
only when the results are positive.
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