Back Pain
Almost everyone will suffer from back pain at some stage in their life. It is almost always the result of poor posture, and
lack of strength in the back and abdominal muscles through lack of appropriate exercise. Prolonged sitting, especially over a desk, encourages the back and
abdominal muscles to relax and lose their tone. Activity is the key to a healthy back.
Causes and cures
Pain in the back comes from the discs, ligaments muscles or joints or combination of those structures. Poor muscular strength
and poor posture over time will lead to disc and joint damage
Ligament and muscle pain
The majority of pain in the back is due to strain on the muscles and ligaments surrounding the
back bone. This kind of pain is worse on lifting, bending and sudden movement. Often it may follow a lifting injury but it may take some hours to develop.
This kind of pain usually gets better over the course of a few days, although the pattern may be repeated. Unless the individual improves their posture and
muscle tone at this stage, it can progress to more serious injury.
After even a single episode of back pain, everyone would benefit from improving their posture, looking at exercises such as
Yoga, Pilates, Alexander technique or Egoscue exercises from www.egoscue.com. In addition,
exercises such as those devised by Paul Chek, which strengthen the core muscles of the
back and abdomen, are essential.
Disc pain
Very severe back pain is almost always the result of a problem with the intervertebral discs. Frequently the person is unable to move
and the pain may go into the hips and down the leg.
The discs lie between the vertebrae (remember the backbone on the dinosaurs in the Natural History Museum!). They lie like rubber
rings between the vertebrae, acting as shock absorbers to help the spine work more efficiently. As a result of modern living, poor posture and too much
sitting, discs
degenerate and the contents may start to leak out of their fibrous casing. The material in the discs is highly irritating to the tissue and when it comes into
contact with the back or nerves it causes a huge amount of pain. The first stage of disc pain is when the disc bulges, this causes central pain. As the disc
material protrudes further it comes to press on the nerves in the spine and pain is felt down the leg. By contrast with pain from the muscles and ligaments,
back pain caused by a disc problem responds best to rest for between two and four weeks.
Treatment
Discs rarely need surgical removal. They heal naturally over a period of four to six weeks; providing the individual takes care not to damage their back
further and has the
advice of an experienced physiotherapist. Only if disc material is pressing directly on the nerve causing pain or
weakness down the leg, then an operation may help. Once the disc has healed, then the next step is to get improve the movement and strength of the back
to ensure that there are no further problems.
Chronic back pain
By the time back pain has become chronic or longstanding it frequently involves the joints as well as muscles and tendons. Many changes can be reversed
through good physiotherapy by paying attention to posture, fitness and general health, as well as starting a with the Alexander technique or other
posture based exercises.
Tips for improving back pain
1) Use ice to reduce the
pain and muscle spasm for at least the first two days.
After two days, heat may be applied.
2) Don't
do any unnecessary sitting.
3)Keep your back in a mid
position (halfway between flat and arched) at all times, especially when
sitting.
4) Use a firm surface
to sit. Avoid soft surfaces
such as the sofa.
5) Do not lift or do
anything that increases the pain.
6) Do not bend your back
to touch your toes as that will only stretch and weaken the supporting
structures of the back and lead to further injury
7) Get
help when putting on your shoes and socks. Otherwise wear slip on
wear slip-on shoes and be very careful when
putting on socks, trousers etc; try putting
them on while lying on your back.
8) Walking
is good for the lower back. Walk short distances as tolerated.
9) It
is important that you learn to sit, stand, and sleep in correct positions
Otherwise you will aggravate your back injury and your back may not heal
properly. Using correct posture is
the key to spinal comfort and may prevent future back complications.
Once the acute phase
has ended, you may begin some back exercises.
Exercise can actually assist in a faster recovery and can strengthen the
back.
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