Disease, Illness and Condition Library
Back Problems
Back problems are very easy to sustain.
One tiny move in the wrong direction at
the wrong time can mean a lifetime of
struggling with nagging back pain.
This may have something to do with
the fact that back problems are the
most common physical complaints
among American adults. Non specific
back is a leading cause of work related
absenteeism, not to mention the time an
money spent attempting to find relief.
The spinal column is an amazing mechanism,
supplying the stability we use to stand upright
and the flexibility needed for active movement.
The spine, or backbone, is actually a stack of 24
individual bones called vertebrae. A healthy spine is S-shaped when
viewed from the side, curving back at the shoulders and inward at the
neck and small of the back. As well as being the body’s main structural
support mechanism, it houses the spinal cord – the intricate sensory
network that runs through the vertebrae to transmit feeling and control
movement throughout the entire body.
Most experts believe that the reason that recent generations of Americans
suffer from back problems is that we are increasingly defying our evolutionary
heritage and becoming sedentary creatures. The upright posture is designed
for walking, and for most of human history that’s what people did. Only in the
last 100 years, with the arrival of motor vehicles, have most people gone
from place to place while down. In much the same way, our work habits are
changing. Most of our ancestors worked in an upright position; working on
farms, gathering, hunting, or building at work benches. Today, a high
percentage of people spend the better part of their day sitting at desks,
at workstations, or in cars and trucks. These recent but dramatic changes
in human behavior have had a profound and largely negative impact on
human physiology.
People who walk a lot or do physical labor develop excellent muscle tone
in their backs and legs. People who sit most of the day lose that muscle tone,
and their backs are the first place to reflect it. To compensate, many of us turn
to exercise programs: Perhaps in some instinctual way, we are attempting to
revert back to a past that demanded more exercise. If you are a healthy, active
adult and your normal activities keep you on the go, you may not require a
special exercise routine. If you work in a sedentary job or if you aren’t doing
several hours of walking or other physical activity in your weekly routine, you
should make an attempt to exercise regularly, with emphasis on toning up
those muscle that keep your back strong.
Causes of Back Problems
Back problems are very high on the list of ailments that are self inflicted.
Most of our back troubles happen because of bad habits, generally developed
over a long period of time. Common back injury culprits are sitting incorrectly,
poor posture, overexertion in work and play, pushing, pulling, and lifting things
carelessly. In some cases the results are immediate, but in many cases back
problem develop over time. The most common type of back pain comes from
straining the band of muscles surrounding the spine. Although such strains
can occur anywhere along the spine, they happen most often in the curve of
the lower back; the next most common place is at the base of the neck.
Sometimes, however, backache occurs for no obvious reason. Nonspecific
backache may develop from weakened muscles that cannot handle everyday
walking, bending, and stretching. In other cases, the discomfort seems to come
from, or is aggravated by general tension, stress, or lack of sleep. A condition
called fibrositis causes chronic backache from localized muscle tension, which
may in fact be psychosomatic in origin. Whether the muscle strain is from lifting
heavy objects or something as innocent as sneeze makes little difference to
the sufferer since the pain can be agonizing.
Pregnancy commonly brings about back pain as the growing fetus produces
hormonal changes and attendant weight gain. The weight gain places new kinds
of stresses on a pregnant woman’s spine and legs.
Injuries from sports, accidents, and falls can cause a myriad of back problems,
from minor muscle strains to severe damage to the spinal column or to the
spinal cord itself.
Symptoms
* Persistent aching or stiffness anywhere along your spine, from the base
of the neck to the hips.
* Sharp, localized pain in the neck, upper back, or lower back, especially after
lifting heavy objects or engaging in other strenuous activity.
*Chronic ache in the middle or lower back, especially after sitting or standing
for extended periods.
Prevention
The number one preventative measure for preventing lower back pain is
practicing good posture when standing and sitting.
First, analyze your posture by standing with your heels against the a wall.
Your calves, buttocks, shoulders, and the back of your head should touch the
wall, and you should be able to slip your hand behind the small of your back.
The step forward and stand normally; if your posture changes, correct it
immediately. If you have a job that requires you to spend long periods of time
standing be sure and wear shoes that offer good arch support and find a box
or step about six inches high to rest one foot on from time to time.
While standing posture is very important sitting posture may be even more
important. A good chair bottom supports your hips comfortably but doesn’t
touch the backs or your knees. Your chair back angle should be set at 10
degrees and should cradle the small of your back comfortably; if necessary,
use a wedge shaped cushion or lumbar pad. Your feet should rest flat on the
floor. Your forearms should rest on your desk or work surface with your elbows
almost at a right angle.
When required to lift heavy objects, don’t bend from the waist. Squat with
your legs, keep your back upright as you grasp the object, and stand upright
again. Let your legs do the lifting, not your back. A nonprescription back brace
may also give support and prevent back strain; it’s main benefit is that it won’t
let you bend over from the waist. Use a back brace sparingly: long term use
can make you dependent on it and may eventually lead to weaker,
not stronger, back muscles.
Helpful Natural Supplements
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| Back pain can have many causes. * Osteoarthritis: Can occur anywhere along the spine. * Fibrositis: Pain in the loin area on either side of the spine. * Kidney Infection: Damage to spinal disks, joints, ligaments can result in lower back pain. * Lower Back Pain: A fall or other injury can cause pain in the coccyx. * Sciatica: Pain radiating from the buttocks down the back or outside of the leg may signal sciatica. * Pregnancy: Stress placed on the spine due to pregnancy weight gain. |
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