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Back Pain

What is Back Pain ?• The figures suggest that more than 80 percent

of us will suffer debilitating back pain at some stage in our adult lives. We know that low back pain is the single leading cause of time out of work – far out-shooting even the common cold!

• Back Pain can involve the muscles, bones or Discs. Ranging from a simple muscular pain to a major slipped disc or fractured vertebrae !

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Back Pain

Upper and middle back pain is not as common as low back pain or neck pain, because the bones in this area of the back don't flex or move as much as the bones in your lower back or neck. Instead, they work with the ribs to keep the back stable and help protect vital organs, such as the heart and lungs.

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Back Pain

You don’t have to live with aches and pains. Whatever your age or activity level, there are things you can do that will help you. Small changes will make a big difference to your musculoskeletal health. Act now, and you could save yourself a lot of pain and discomfort. Everyday factors can take their toll but the right diet and lifestyle will maximise your bone and muscle health and keep strong whatever your age.

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Back Pain

We humans seem to only try to fix the pain after we have had an injury, but we could prevent the injury,by taking positive action NOW!

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Back Pain

CausesBack pain can arise from problems with any component of its structure, including bones, muscles, ligaments, tendons, and disks (cartilage-like pads between segments of the spine). Strains most often occur from:

• Strained muscles and ligaments• Improper or heavy lifting• Sudden awkward movements

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Back Pain

Muscle spasms can also be the cause of back pain. Some structural problems that may cause back pain are as follows:

• Bulging or ruptured disks. Material inside the cushions between the vertebrae may bulge or rupture, and press on a nerve.

• Sciatica. Bulging or herniated disc presses on the main nerve, and causes a sharp, shooting pain through the buttock and back of the leg.

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Back Pain

• Arthritis. Most commonly affected joints include the hips, hands, knees, and lower back.

• Skeletal irregularities. The natural curves in the spine may become exaggerated and may cause visual abnormalities. Scoliosis is a condition in which the spine curves to the side. This can also cause pain.

• Osteoporosis. Compression fractures of the spine’s vertebrae if the bones become porous or brittle

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Back Pain

What Is Low Back Pain?

The lower back, which starts below the ribcage, is called the lumbar region. Pain here can be intense and is one of the top causes of missed work.

Symptoms of Low Back Pain

A dull ache or a stabbing or shooting sensation. The pain may make it hard to move or stand up straight. Acute back pain comes on suddenly, often after an injury from sports or heavy lifting.

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Back Pain

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Back Pain

Back Pain Culprit: Your Job If your job involves lifting, pulling, or anything that twists the spine, it may contribute to back pain. However, sitting at a desk all day comes with risks of its own, especially if your chair is uncomfortable or you tend to slouch.

Back Pain Culprit: Your Bag Although you may wear your purse, backpack, or briefcase over your shoulder, it is the lower back that supports the upper body -- including any additional weight you carry. So an overstuffed bag can strain the lower back, especially if you carry it day after day. Consider switching to a wheeled briefcase.

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Back Pain

Back Pain Culprit: Your Workout

Overdoing it at the gym or golf course is one of the most common causes of overextended muscles leading to low back pain. You're especially vulnerable if you tend to be inactive during the work week and then spend hours at the gym or football field on the weekend.

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Back Pain

Back Pain Culprit: Your Posture Your back supports weight best when you don't slouch. This means sitting with good lumbar support for your lower back, shoulders back, with feet resting on a low stool. When standing, keep weight evenly balanced on both feet.

Back Pain Culprit: Herniated Disc The spine's vertebrae are cushioned by gel-like discs that are prone to wear and tear from aging or injuries. A weakened disc may rupture or bulge, putting pressure on the spinal nerve roots. This is known as a herniated disc and can cause intense pain.

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Back Pain

Preventing Low Back Pain

Most people get their first taste of low back pain in their 30s.

There are steps you can take to lower your risk:• Stay at a healthy weight.• Exercise regularly.• Lift with your legs, not your back.• Make sure your work station position isn't contributing

to your pain.

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Treatment1. Keep your muscles balanced

Exercising opposing muscles equally leads to good posture. Having a strong core reduces risk of back pain.

2. Avoid repetitive movementsRepetitive movements can place stress on the muscles. Try to move around and vary movements. 

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Back Pain

3. Take up Pilates / YogaDesigned to strengthen the core muscles that are responsible for stability and posture. Improves strength and flexibility.

4. Watch how you liftBend your knees when lifting and not your back. Twisting or bending incorrectly can place enormous pressure on your muscles and back

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Back Pain

5. MassageStress and fatigue can lead to muscle tension and cramps. A massage can help relieve tight muscles, improve circulation and speed up healing of minor strains and sprains.

6. Wear the right shoesUnstable or high-heeled shoes can affect your posture and gait and throw your body out of alignment.

7. Eat more fishThe essential fatty acids (Omega 3), most commonly found in fish, helps to lubricate joints and reduce inflammation

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Back Pain

Stretching 

Every day we move, bend, sit and walk we repeat the same movements during our day. This causes our muscles to tighten and cause what we call repetitive stress syndrome (or overuse syndrome). We may even sleep in the wrong position during the night forcing our muscles to work harder to support our spine. We then wake up feeling tight and stiff. 

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Back Pain

Benefits of StretchingStretching and increased flexibility can help to prevent injuries. When our joints are flexible with movement, we have more balance and co-ordination

• Increase joint range of motion• Enhance the oxygenation of muscle and it's recovery• Reduce post exercise muscle soreness (DOMS)

(delayed onset muscle soreness)

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Examples of stretching

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How ?Hold stretch for 10-20 secondsRepeat stretch 2-3 timesStretch gently and slowly, keep breathingStretch to the point of tension – NEVER

PAIN

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Back Pain

Core / Inner Unit

Transvere abdominis

Diaphragm

Multifidus

Pelvic Diaphragm

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Back Pain

Core Activation

Place one hand on your stomach and one on your chest. Take a deep breath and 2/3 in the belly and 1/3 in the chest. As you breath out activate the core by making a smiley face with your belly button.

Back Pain

Core Exercises

Horse stance

Lift opposite arm

and leg and balance.

Swap for other side.

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Back Pain

Thank you for your time.

For further information on back pain : -

Michelle McNeil

M : 0466001652