Hi, I am writing this article on behalf of all my clients and friends , who I have seen struggling on and off with Back Pains. Pain in the lower back can kick you out of commission for several days hampering your normal day to day life , for many its not just the physical agony but mental torture too, to be not able to do simple daily tasks. That’s the reason I thought of sharing this article with you .
Most of the content in the blog is inspired from https://www.spine-health.com/ so you can look it up for additional info . its a good, reliable and informative site .
I have just tried to compile the very basic information about back pain so you can get a fairly good idea about how to manage your symptoms .
So let us begin with what exactly is BACK PAIN?( wikipedia)
Back pain is pain felt in the back. Episodes of back pain may be acute, sub-acute, or chronic depending on the duration. The pain may be characterized as a dull ache, shooting or piercing pain, or a burning sensation. The pain may radiate into the arms and hands as well as the legs or feet, and may include paresthesia (tingling with no apparent cause),weakness or numbness in the legs and arms. The anatomic classification of back pain follows the segments of the spine: neck pain(cervical), middle back pain (thoracic), lower back pain (lumbar) or coccydynia (tailbone or sacral pain) with the lumbar vertebrae area most common for pain.
The pain may originate from the muscles, nerves, bones, joints or other structures in the vertebral column (spine). Internal structures such as the gallbladder and pancreas may also cause referred pain in the back.
Back pain is common with about nine out of ten adults experiencing it at some point in their life, and five out of ten working adults having it every year. However, it is rare for it to be permanently disabling, and in most cases of herniated disks and stenosis, rest, injections or surgery have similar general pain resolution outcomes on average after one year. In the United States, acute low back pain is the fifth most common reason for physician visits and causes 40% of missed days off work.Additionally, it is the single leading cause of disability worldwide.
One very common questions people with back and joint pain have is :
If My Back or Joints Hurt, Should I Work Through the Pain?
People with spine and joint pain often ask their doctors if they should be working through the pain, if they should be working out, should they be taking it easy and, in general, the answer is that joints need movement, spines need movement in order to nourish them, in order to keep the muscles around them strong and limber to take the pressure off them so they don’t see the same forces, so it is very important that we stay active and that we keep on exercising and at the same time, while we accept a little bit of muscle pain as we get the muscles stronger, we really don’t want to work through spine or joint pain. So, if you’re doing an exercise – say for your knees or you’re strengthening your quadriceps – and you are having pain in your knee or your hip while you are doing these exercises, you want to back off of those exercises.
What we want to do is work around the pain. We want to stay active. We want to make sure we target the appropriate muscles and get them stronger, but we want to do it in a way that’s not going to provoke more pain and then slowly we can see whether or not we can re-introduce some of those other exercises, but we always want to be cognizant that we want to work around the pain – not through it.
Sometimes it is hard for a patient to distinguish, “Is this muscle or is this joint pain that I am experiencing?” And when that’s the case, it is definitely important to ask a qualified professional – physical therapist, a chiropractor, a medical doctor – to get some guidance to make sure you are doing the right exercises and not causing more harm.
The spinal column and its contiguous muscles, ligaments, and tendons are all designed to move, and limitations in this motion can make back pain worse.
Patients with ongoing back pain may find it takes weeks or months of stretching and other back exercises to mobilize the spine and soft tissues, but will find that meaningful and sustained relief of back pain will usually follow the increase in motion.
Keep the following in mind when starting a stretching routine as part of a program of back exercises:
- Wear comfortable clothes that won’t bind
- Stretching should be pain free; do not force the body into difficult positions
- Move into the stretch slowly and avoid bouncing, which may actually tear muscles
- Stretch on a clean, flat surface that is large enough to move freely
- Hold stretches long enough (20-30 seconds) to allow muscles or joints to become loose
- Repeat the stretch, generally 5-10 times
- Also while stretching try and be aware of your breathing and mentally repeating that you are getting better and better with these stretches.establishing mind body connection while stretching helps achieve positive results faster .
If one already has low back pain or neck pain, it is best to check with a physician or physical therapist to discuss whether the following neck, shoulder, and lower back pain exercises should be done.
Many back pain patients know the feeling of tension in the back, especially first thing in the morning. These stretching back exercises can help bring back some suppleness and increase mobility, decreasing back pain and discomfort.
Back Flexion Exercise
While lying on one’s back, pull both knees to the chest while simultaneously flexing the head forward until a comfortable stretch is felt in a balled-up position.
Knee to Chest Stretch
While lying on the back with the knees bent and both heels on the floor, place both hands behind one knee and bring it to the chest. 
Hip Stretch
While standing with feet shoulder-width apart, take a half-step back with the right foot, bend the left knee and shift weight back to the right hip. While keeping the left leg straight, bend forward more and reach down the left leg until a stretch in the outer hip is felt.
The hamstrings run through the back of each thigh. Tightness in this muscle limits motion in the pelvis which can increase stress across the low back and corrupt correct posture. Stretching the hamstrings with these following exercises (or as part of a routine of back exercises) can gradually lengthen them and reduce the stress felt in the lower back.
Correct posture is a simple but very important way to keep the many intricate structures in the back and spine healthy. It is much more than cosmetic – good posture and back support are critical to reducing the incidence and levels of back pain and neck pain. Back support is especially important for patients who spend many hours sitting in an office chair or standing throughout the day.
Not maintaining good posture and adequate back support can add strain to muscles and put stress on the spine. Over time, the stress of poor posture can change the anatomical characteristics of the spine, leading to the possibility of constricted blood vessels and nerves, as well as problems with muscles, discs, and joints. All of these can be major contributors to back and neck pain, as well as headaches, fatigue, and possibly even concerns with major organs and breathing.
Basically, having correct posture means keeping each part of the body in alignment with the neighboring parts. Proper posture keeps all parts balanced and supported. With appropriate posture (when standing) it should be possible to draw a straight line from the earlobe, through the shoulder, hip, knee, and into the middle of the ankle.
Because people find themselves in several positions throughout the day (sitting, standing, bending, stooping, and lying down) it’s important to learn how to attain and keep correct posture in each position for good back support, which will result in less back pain. When moving from one position to another, the ideal situation is that one’s posture is adjusted smoothly and fluidly. After initial correction of bad posture habits, these movements tend to become automatic and require very little effort to maintain.
The first step in improving posture is to identify what needs improvement by examining one’s own posture throughout the day, such as sitting in an office chair, carrying objects, or standing in line. At regular intervals during the day, take a moment to make a mental note of posture and back support. This should be done through the normal course of a day to best identify which times and positions tend to result in poor posture. Some people find it easier to ask someone else to observe their posture and make comments or suggestions.
The following are examples of common behavior and poor ergonomics that need correction to attain good posture and back support:
- Slouching with the shoulders hunched forward
- Lordosis (also called “swayback”), which is too large of an inward curve in the lower back
- Carrying something heavy on one side of the body
- Cradling a phone receiver between the neck and shoulder
- Wearing high-heeled shoes or clothes that are too tight
- Keeping the head held too high or looking down too much
- Sleeping with a mattress or pillow that doesn’t provide proper back support, or in a position that compromises posture
The following bad habits are especially common when sitting in an office chair for long periods of time.
- Slumping forward while sitting in an office chair
- Sliding forward on the seat of the office chair
As already discussed, for correction of poor posture it is important to determine where improvement is needed, such as when sitting in an office chair. Next, patients must work on changing daily habits to correct those areas. This effort will improve back support and over time help decrease back pain. It will take some effort and perseverance, and will seem a little unnatural at first. It is typical to feel uncomfortable, and even feel a little taller, but over time the new posture will seem natural and more comfortable.
Following are some guidelines of how to achieve good posture in the workplace and other situations.
- Be sure the back is aligned against the back of the office chair. Avoid slouching or leaning forward, especially when tired from sitting in the office chair for long periods
- For long term sitting, such as in an office chair, be sure the chair is ergonomically designed to properly support the back and that it is a custom fit
- When sitting on an office chair at a desk, arms should be flexed at a 75 to 90 degree angle at the elbows. If this is not the case, the office chair should be adjusted accordingly
- Knees should be even with the hips, or slightly higher when sitting in the office chair
- Keep both feet flat on the floor. If there’s a problem with feet reaching the floor comfortably, a footrest can be used along with the office chair
- Sit in the office chair with shoulders straight
- Don’t sit in one place for too long, even in ergonomic office chairs that have good back support. Get up and walk around and stretch as needed
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- Stand with weight mostly on the balls of the feet, not with weight on the heels
- Keep feet slightly apart, about shoulder-width
- Let arms hang naturally down the sides of the body
- Avoid locking the knees
- Tuck the chin in a little to keep the head level
- Be sure the head is square on top of the spine, not pushed out forward
- Stand straight and tall, with shoulders upright
- If standing for a long period of time, shift weight from one foot to the other, or rock from heels to toes.
- Stand against a wall with shoulders and bottom touching wall. In this position, the back of the head should also touch the wall – if it does not, the head is carried to far forward (anterior head carriage).
- Keep the head up and eyes looking straight ahead
- Avoid pushing the head forward
- Keep shoulders properly aligned with the rest of the body
- Sit with the back firmly against the seat for proper back support
- The seat should be a proper distance from the pedals and steering wheel to avoid leaning forward or reaching
- The headrest should support the middle of the head to keep it upright. Tilt the headrest forward if possible to make sure that the head-to-headrest distance is not more than four inches.
- Always bend at the knees, not the waist
- Use the large leg and stomach muscles for lifting, not the lower back
- If necessary, get a supportive belt to help maintain good posture while lifting
- When carrying what a heavy or large object, keep it close to the chest
- If carrying something with one arm, switch arms frequently
- When carrying a backpack or purse, keep it as light as possible, and balance the weight on both sides as much as possible, or alternate from side to side
- When carrying a backpack, avoid leaning forward or rounding the shoulders. If the weight feels like too much, consider using a rolling backpack with wheels.
- A relatively firm mattress is generally best for proper back support, although individual preference is very important
- Sleeping on the side or back is usually more comfortable for the back than sleeping on the stomach
- Use a pillow to provide proper support and alignment for the head and shoulders
- Consider putting a rolled-up towel under the neck and a pillow under the knees to better support the spine
- If sleeping on the side, a relatively flat pillow placed between the legs will help keep the spine aligned and straight.
It is important to note that an overall cause of bad posture is tense muscles, which will pull the body out of alignment. There are a number of specific exercises that will help stretch and relax the major back muscles. Some people find that meditation or other forms of mental relaxation are effective in helping relax the back muscles. And many people find treatments and activities such as massage therapy, yoga, tai chi or other regular exercise routines to be helpful with both muscle relaxation and posture awareness and improvement.
- Here are few other exercises that can be done to relief back aches and stiffness.
Hope this article proves to be Informative and Helpful to you !
Stay Fit and Happy!
Best
Soma
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