Structure of the Back

1. Structure of the Back • The spine is made up of 33 bones called vertebrae, 24 of which are moveable - providing flexibility to the spine. • There are 3 natural curves in spine: • the cervical (neck) • the thoracic (middle back) • the lumbar (lower back). The human back is an amazing mechanical device. It is strong enough to support our entire body yet supple and flexible enough to allow us freedom of movement.

2. What is Back Pain? 80% of the population suffers from back pain sometime in their lifetime. Pain in the lower back can restrict your activity and reduce your work capacity. Prolonged standing or sitting may cause back pain. You may experience back pain when you bend or stretch your back. Back pain symptoms include pain, tingling or numbness all the way down to your leg. Back & leg pain can be caused by a spinal nerve being pinched by: A slipped disc. Changes in the spine vertebrae (osteoarthritis or spinal stenosis).

3. Causes of Back Pain • Heavy lifting or incorrect lifting technique. • Poor posture. • Prolonged sitting in one position. • Stress or anxiety. • Lack of exercise. • Overweight. Injury. • Aging. • Other factors can also cause back pain. Sometimes you may not even know how you hurt your back. 

4. Keeping Back Pain at Bay The best way to tackle back pain is to avoid it in the first place. For most people, keeping up the right sort of exercise and avoiding the habits which are bad for your back are the key. Exercise Gentle exercise can build strong back and stomach muscles to support your spine and maintain flexibility. Walking or cycling are easy to incorporate into your daily lifestyle. Keeping trim Since excess weight can pull the spine out of alignment and cause a back injury, it's important to keep your weight down. Do some aerobic exercises such as cycling, walking or running to help you lose the excess pounds.

5. Tips to prevent Lower Back injury Move around in office - Moving is important to keeping the spine healthy and it will also help to improve circulation and reduce muscle fatigue. Keep your back strong and supple – Exercise to strengthen your back muscles, and do activities, like Yoga, to maintain flexibility. Take breaks and stretch During work - Recent research has confirmed that frequent brief rest breaks help to reduce fatigue and musculoskeletal discomfort. Gentle stretching during a break will help to ease muscle tension and improve circulation.

6. Watch your Posture The best long-term treatment is an active prevention program of maintaining your physical condition, observing proper lifting and postural activities to prevent further injuries. Standing • Keep your ears, shoulders and hips in one line. • Do not slouch. - Stand with head up and back straight. Do not bend with legs straight.

7. Watch your Posture Bending - Bend your legs and knees. Do not bend with your waist.

8. Watch your Posture • Sitting • Support your back while sitting • Do not slump or sit too far away from your chair • Sleeping • Sleep on bed with firm mattress • When sleeping on your side, bend your knees. Place a pillow between your knees • Do not sleep on stomach

9. If you get bad back pain... • STOP doing the things which make your back hurt • When the pain subside, move normally and exercise to strengthen the back muscles. • If required take pain killer to reduce the pain • if the pain continues for more than a few days, consider visiting a qualified back expert like a chartered physiotherapist, a registered osteopath, a chiropractor or a doctor, and • if your back gets no better after a week, go and see your doctor

10. How to Manage Back Pain?  Most back pain, whether acute or chronic, can be treated without surgery. They can be prevented in the following ways:  • Some activity modifications. • Medications. • Physiotherapy. • Back supports (corset). • Ice and heat therapy. • Weight loss if you are overweight. • Keeping a routine - this will decrease the chances of a recurrence of your back pain.

11. Exercise for a Stronger Back Daily Exercise for the Back: Arch the back, at the same time, look down at the floor. Then lower the stomach towards the floor, hollowing the back and at the same time look up to the ceiling. (if you are pregnant you should not do the second part of this exercise hollowing your back, instead keep your back straight) Repeat 10 times.

12. Exercise for a Stronger Back Daily Exercises for the Back Sit back on your haunches. Lower the body forward and down so that the nose goes as close to the ground as comfortably possible. Move forward, running your nose along the ground as far as you can go before coming upright and repeating. Repeat 10 times.