Ezurike-Afriyie - 3 Steps to Heal Back Pain The self-treatment guide for pain relief and a stronger back

TABLE OF CONTENTS BACK INJURIES....1 BACK PAIN CAUSES...3 BACK PAIN TREATMENT Step 1: Postural Assessment,..4 Step 2: Analysis & Corrective Exercises ......9 Step 3: Exercises.....10 BACK PAIN PREVENTION..21 RECOMMENDATIONS..23 BACK INJURIES Back pain and back injuries will occur on about 80% of the population at some point during their lifetime. In addition, back problems account for 40% of all work days missed due to injury or illness, and it is the most common cause of inactivity in people over the age of 45 years. The problem with back injuries is that it may be as a result of many different causes. In fact, two people can have the same low back pain pattern, but can have different causes, requiring completely different treatments and exercises. Therefore, in order to effectively treat back pain, it is imperative to determine the root cause of the back pain. Relevant AnatomyThe spine There are 3 main curvatures of the spine: Cervical lordosis (neck)contains 7 vertebrae Thoracic kyphosis (upper & mid back)contains 12 vertebrae Lumbar lordosis (low back)contains 5 vertebrae Disc The intervertebral discs (discs between each vertebrae) have a tough outer shell with a jelly-like centre They act as shock absorbers and spacers between each vertebrae With age, there is decreased fluid retention in the discs Muscles Back muscles are very strong with many layers Some are used in back extension The main function of back core muscles is spinal stabilization Facet Joints Joints of the spine where movement occurs Components are ligaments, cartilage, and bone Each vertebrae has two facet joints Nerves Branches off the spine Lumbar (low back) nerves control body movement and sensation of the legs, bowel and bladder Thoracic (upper & mid back) nerves control mostly upper/mid back, chest, and abdomen. Relevant AnatomyThe spine There are 3 main curvatures of the spine: Cervical lordosis (neck)contains 7 vertebrae Thoracic kyphosis (upper & mid back)contains 12 vertebrae Lumbar lordosis (low back)contains 5 vertebrae Disc The intervertebral discs (discs between each vertebrae) have a tough outer shell with a jelly-like centre They act as shock absorbers and spacers between each vertebrae With age, there is decreased fluid retention in the discs Muscles Back muscles are very strong with many layers Some are used in back extension The main function of back core muscles is spinal stabilization Facet Joints Joints of the spine where movement occurs Components are ligaments, cartilage, and bone Each vertebrae has two facet joints Nerves Branches off the spine Lumbar (low back) nerves control body movement and sensation of the legs, bowel and bladder Thoracic (upper & mid back) nerves control mostly upper/mid back, chest, and abdomen.

Cervical (neck) nerves control body movement and sensation of the head, neck and upper limbs. There is limited room between vertebra for nerves to travel The spine Nerves Facet Joint Disc BACK PAIN CAUSESMuscle Tension Muscle tension tends to pull the vertebrae out of alignment. When the vertebrae are misaligned, this can cause narrowing in the space where the nerves run, leading to impingement. This impingement consequently, causes pain. The prime example of this is tension headaches. Arthritis Arthritis is inflammation of a joint, in this case the joints that make up the vertebrae. Arthritis Arthritis is inflammation of a joint, in this case the joints that make up the vertebrae.

With inflammation, there may be swelling which will restrict the movement of the joint. In addition, the swelling again, may decrease the space in which the nerves run, leading to pain. Sciatica Sciatica is pain typically from the sciatic nerve being irritated. The piriformis muscle (deep behind the glutes) is very close to the sciatic nerve. If the piriformis muscle becomes tight, it will irritate the sciatic nerve, causing pain in the low back, buttock and even down the back of the legs. Degenerated disk A degenerated disk is a disk that has been worn down that it no longer provides the adequate shock absorbing properties it should.

It puts pressure on the nerves and spinal cord, causing pain. In this case, once a disk has degenerated, it cannot re-build itself. Herniated disk A herniated disk is disk that has been pushed out and can either press on a nerve and/or occupies the space that a nerve runs through. Scoliosis Scoliosis is the irregular curvature of the spine. It may be structural (meaning one was born with it) or it may be functional (meaning it developed over time). Leg-length Discrepancy Leg-length discrepancy occurs when one leg appears to be longer (or shorter) than the other. Leg-length Discrepancy Leg-length discrepancy occurs when one leg appears to be longer (or shorter) than the other.

It may also be structural (from birth) or it may be functional (developed over time), and it also may result in one hip being higher then the other. Risk Factors for Back Problems The risk factors for back problems includes non-modifiable and modifiable factors. Non-modifiable factors are those that are out of ones control and cannot be prevented. These factors include: Family history (such as a family history of osteoporosis and/or joint problems) Age (there is an increased risk of back pain with increase in age) Modifiable factors are those factors that are within ones control and can be prevented. These factors include: Postural (poor postural habits) Physical (poor fitness in low back area) Behavioral (lifestyle behaviours including dangerous exercises or movements, frequent or improper lifting and extended standing or extended sitting. BACK PAIN TREATMENTStep 1: Postural Assessment It is very important to conduct a postural assessment as this will indicate muscular imbalances that have resulted or may have contributed to low back pain.

After conducting the postural assessment, training should be focused on restoring stability and mobility and attempting to straighten the body in the proper alignment, which may include strengthening it. When performing these assessments, please make note of your bodys position. This information will be required for Step 2. Postural Assessment InstructionsPlumb LineFront View Stand in front of a mirror (preferably a full-length mirror) and then take a step forwards and a step backwards. Do not fix your posture as you are looking in the mirror. Simply assume a normal and relaxed position.

Or you can have someone take a full-length picture of you. Next, pretend there is a straight line that intersects the middle of your body. The straight line passes through the middle of the forehead, nose, chin, chest, bellybutton, hips, feet and ankles. With proper posture, the plumb line will pass right in the middle of the forehead, 4