Spine Issues & How To Prevent Injuries

More About Back And Neck Conditions

Approximately 70 to 85 of every 100 people experience back pain at some point in their lives. Most people will experience at least some kind of minor back problem some time during their lives. Pain can occur anywhere from the neck to the tailbone, but most back problems are related to accidents that happen during sports or recreational activities, on-the-job accidents or mishaps when engaging in home improvement projects.

In many cases, lower back pain is simply related to muscle strain and will heal relatively quickly-within a few weeks or months. Several muscles work with each other to help support the spinal column, keep the body upright and enable the trunk to make complex twisting and bending movements. When these muscles become weak or otherwise fail to do their job, the spine may no longer remain in neutral position with its important natural curvatures. When back pain is acute, a variety of non-surgical treatments are available, including pain medications, heat/ice therapy and back exercises.

Chronic Back Pain

If back pain persists for more than three months, it is considered to be chronic and often results from underlying condition like herniated discs, spinal stenosis or degenerative disc disease. Because individual patients respond differently to various treatments for back pain, it is important to see a doctor or other medical professional for a thorough examination and accurate diagnosis. Pinpointing the exact source of pain will help determine whether or not surgery is necessary. Depending on the causes of lower back pain, surgery may or may not be needed.

Lower Back Pain Related To Muscles

Vertebrae meet each other at what are called facet joints. When these or other structures in the spine are injured or inflamed, spasms can occur in large back muscles and cause pain in the lower back, often limiting motion, as well.

When pain in the lower back lasts for more than two weeks, muscles may weaken because the sufferer may try not to use them in an attempt to avoid exacerbating the pain. The result can be a domino effect. When muscles are not used, they atrophy and become weaker. In turn, weak muscles are less effective at supporting the spine and additional pain can be the result. Recurring stress may also contribute to weak muscles and back pain. When muscles become tense in a kind of fight-or-flight response, they are sapped of strength they would ordinarily have to support the spinal column.

Strong, Flexible Muscles Help Prevent Back Pain

Large muscles at the back of the thighs (hamstrings) can also create a vicious cycle contributing to pain in the lower back. People whose hamstrings are tight tend to develop low back pain, which, in turn tends to cause tight hamstrings. Medical professionals theorize tight hamstrings limit the motion of the pelvis, transferring it motion to the lower lumbar region of the spine and increasing stress in the lower back. Treatment is often directed at strengthening muscles in the lower back and stretching the hamstrings to reduce tension.

You should strive to keep your muscles both strong and flexible to help your body maintain its neutral spine position. If your abdominal muscles become weak, they can cause hip flexor muscles to become tight, exaggerating the curvature of the lower back. Overextended curvature of the lower back creates a condition called lordosis, or swayback which contributes to poor posture. Maintaining correct posture helps distribute weight naturally throughout the spine and compensates for muscle imbalances that can cause low back pain.

Back Injuries

Back injuries are frequently a problem when you put your back into use doing things you are not accustomed to doing every day, such as lifting heavy objects or working in the yard. You may also experience minor injuries also when you trip, fall or twist more than you ordinarily do. More severe back injuries can occur in car accidents, longer falls or direct blows to your back or the top of your head, high-energy falls onto the buttocks, or in other incidents.

Pain can originate in bones and joints of the spine, in the discs between vertebrae that help absorb shock during physical activity, or the muscles and ligaments that hold the spine together. You are more at risk for back pain and injury if you sit for long periods, lift or pull heavy items or have other conditions such as osteoarthritis or osteoporosis. Age and family history also play a role in your risk for back pain.

Preventing Spinal Injuries

All sports and other physical activities pose the risk of back and neck injury, especially for "weekend warriors" who engage in such activities without maintaining a sufficient level of prior physical conditioning. Some activities are more dangerous than others, but usually, the more contact involved, the greater the chance for injury. Back and neck injuries and disorders also happen in the workplace. When approved by your doctor, staying active is essential to maintaining a healthy body and spine.

Warm-ups And Stretches

Warming up and stretching is important before engaging in physical activities because it increases blood flow and improves the flexibility of both muscles and ligaments. If you stretch and warm up properly, you will not only enhance your ability to perform physical activities but also reduce the risk of injuries that can cause back pain.

Professionals suggest stretching - not bouncing - slowly and gently, just to the point of mild tension. Stretches should be held for 10 to 30 seconds on all parts of the body. Stretching after an activity is also beneficial for relieving sore or taut muscles.

Stretching Exercises

Taking time each day to stretch your muscles will pay dividends as you age by helping you keep your back in good condition and making it safer for you to perform daily tasks and participate in other activities. Here are a few exercises to help you protect your back. Repeat them each three times, holding the stretch for about 30 seconds:

• Stretch your calf muscles - Brace your arms against a wall with palms flat. Extend one foot behind the other and bend the leg in front while keeping both heels on the ground. You'll feel stretching in the calf muscle of the rear leg. Alternate legs.
• Stretch your hamstrings - Get on your back and put your buttocks close to a doorjamb with your legs extended beside the jamb. Lift one leg and put your heel against the doorjamb. As you straighten the knee of the raised leg, you will feel the muscles on the back of your leg stretching. Do this gently and hold for 30 seconds, then alternate legs. You can also pull the straightened leg as close to your chest as you can for further stretching. Alternate legs.
• Stretch your hip flexors - Kneel on one knee with the other leg placed in front of your body and your foot flat on the floor with that knee slightly bent. You can hold onto a chair or table for balance. Make your stomach muscles tight, keep your back and shoulders upright, and gently rock your hips and pelvis forward, feeling the stretch in the front of your hip. Alternate legs.
• Stretch your hip rotators - When lying on your back with both knees bent, cross your legs and let one foot rest on the other knee. Put a towel around your bottom thigh, grasp both ends of it and pull the knee gently toward your chest. You will feel the stretching in your buttocks muscles. Again, alternate legs.
• Stretch your back muscles - While lying on your back, put both feet flat on the floor with your knees bent. Grasp one thigh behind the knee and slowly pull it toward your chest to feel the stretching in your back. Repeat with the other knee.
• Stretch your quadriceps - Face the wall, standing at arm's length with both feet flat on the floor directly beneath your shoulders. Put one hand on the wall for balance and grasp your ankle with the other hand, pulling your foot up behind your body. You will feel the muscles on the front of your thigh stretching. Repeat with other leg.

Strengthening Exercises

Back, stomach, hip, thigh and calf muscles on a daily basis helps keep these muscles in tone, enabling them to do the work of supporting your spine in the neutral position without over-exertion that can result in back pain. Here are a few simple exercises to keep your back in good health:

• Strengthen your stomach muscles - Lying on your back with both knees bent and feet flat on the floor, cross your hands over your chest, tighten your abdominal muscles and slowly lift your head and shoulders off the floor. Hold for five seconds or more and slowly lie back down. Repeat ten times.
• Tone up three muscle groups - Lie on your back with your palms flat on the floor beside you and your knees up with your feet flat on the floor, too. Contract abdominal and buttocks muscles and slowly lift, or bridge, your buttocks off the floor until your body is straight all the way to the knees. Hold this position for five seconds or more and repeat 10 times. You can also do this with one leg extended so that your foot is off the floor a few inches. Strengthens abdominal buttocks and hamstring muscles.
• Strengthen your lower back muscles - Lying on your stomach, put your feet slightly apart and bend your elbows with your hands straight out on either side of your head. Slowly raise your upper body by pushing up with your forearms and arch your back until your belly button is almost off the floor. Hold for five seconds or more and repeat 10 times. You can also do this exercise with a pillow under your pelvic arc, keeping your arms at your side. As you raise your upper body off the floor, you're giving your back muscles a real workout and helping to maintain your lumbar curve.
• More exercises for abdominal muscles - Lie on your back with knees bent, feet flat on the floor and arms beside your torso with palms flat. Keep your back flat on the floor and tighten your abdominal muscles by lifting one knee and bringing it toward your chest. Hold for ten seconds and repeat three times. In the same position, try putting your hands above your head, then bring one knee at a time up to meet the hand on the same side and repeat as if you are riding a bicycle and touching your knees. Do this 15 times with each leg. This exercise strengthens the lower abdomen, helping to keep your pelvis and back stable.
• Strengthen your small back muscles - On your hands and knees, lift one leg at a time and extend it behind you until straight behind you and parallel to the floor. Hold at least five seconds and repeat ten times with each leg. You may also extend the hand that is opposite the leg you are lifting for even more benefit to your muscles.
• Strengthen your legs and buttocks - Leaning your back against a slick wall with feet slightly apart and heels about a foot from the wall slowly slide your back straight down the wall until you're about halfway between a sitting and standing position. Stay there for ten seconds or more and slowly slide back up, repeating five times. You may want to slip a rolled towel behind the arch of your back to help maintain the natural curvature of your spine. This exercise strengthens not only your quadriceps and hamstrings, but also your buttocks and trains you to use your legs when lifting instead of straining back muscles.

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