BACK

And How to Get Rid of It

Table of Contents

Your Back – A Simple Structure with Complex Workings ....................4
What Is Causing Your Back Pain? ....................................................6
Diagnosing Back Pain – Why We Need a Professional .........................8
Massage Therapy for Your Back ......................................................10 Posture and Back Pain – Lessons Learned at Finishing School .............12 Acupuncture and Back Pain ............................................................14 Stretching Exercises May Reduce Back Pain .....................................16 Exercise Your Way to a Healthy Back ..............................................18 Bad-Back Exercises: Can They Help Back Pain? ................................21 Lower Back Exercises to Relieve Back Pain .......................................23 Lower Back Pain Causes: The Information You Need .........................25 Upper Back Pain Causes and Solutions ............................................27 Arthritis in Spine Explained ............................................................29 What Is a Bulging Disc? ................................................................31 Herniated Disc Treatment ..............................................................33 Spinal Stenosis Treatment: Is It Effective? .......................................35 Spondylolisthesis Symptoms to Watch Out For .................................37 Spondylolisthesis Treatment: What to Expect ...................................39 Is Physical Therapy an Option for Your Back Pain? ............................41 Over-the-Counter Medications – What Works for Back Pain? ...............43 Our Recommended Back Pain Relief Product ....................................44

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Your Back – A Simple Structure with Complex Workings

The back is more complicated than you think. We take it for granted. We lay down on it, bend it, and use it for leverage. Then when it stops working, we find out real quick how much trouble we are in without a healthy back. Maybe it has something to do with what the back is supposed to do, and more importantly, what the back is not supposed to do.

Structure of the back

Let’s start with the basics. If you remove the skin, the muscle, the fat, and the ligaments, you can see just where we begin with the back. We’ll omit the technical terms and use layman’s terms that we all can understand to begin discovering what forms the back.

Your back is made up of vertebrae, small rounded bones that stack on top of one another. These bones, also referred to as the spinal column collectively, have openings in the middle. That opening is to accommodate your spinal cord. The spinal cord is the long tube that runs from the base of your brain all the way to your tail-bone. All of your nerves arise from the spinal cord and branch out to various places within the body.

There are 5 sections to your spinal column:
• Cervical – 7 movable vertebrae in the neck area
• Thoracic – 12 movable vertebrae in the chest area
• Lumbar – 5 movable vertebrae in the lower back area

• Sacral – 5 fused vertebrae at the level of your pelvis which connect with your pelvis

 

• Coccyx – 4 fused vertebrae that make up your tail-bone

Your spine has a natural curve to it that allows you to move fluidly instead of stiffly. Another reason we have ease of movement is the spongy discs that reside in between each vertebra. These discs have a soft middle that protects the spinal cord and a tougher outer layer that supports the weight of the vertebra above and below it.

There are spaces between the vertebrae, created by their unique shape, that allow nerves to pass through. These nerves travel to organs, muscle, ligaments, tendons, skin and the like. At lightning speed, impulses are passed from organs to nerves to the brain, and back to nerves and back to the organ. That is why there is no delay from the time you put your finger on a hot stove to the time that you scream and pull your hand away. That's the structure of the back, simply illustrated. However, when you're experiencing back pain, you wouldn't think so. There is a complexity to the machinations of the back that cause many of us to suffer from aches and pains that seem like a mystery. When you understand that the back is your support system for your entire body, you can better understand the importance of good back care.

*** What Is Causing Your Back Pain?

Just about everyone can agree; when your back hurts, your world seems to come to a screeching halt. It affects everything that you do from that point on. You can put a broken arm in a sling. You can't put your back in a sling and continue with your day.

Back Strain = Back Pain

 

Let’s begin with the simplest form of back pain. That would be back strain. This occurs when you strain the muscles that support the spine in the back.

What does it feel like? Think of a “charley horse” in your leg. The muscle knots up because it was stretched the wrong way or over extended. The pain is immediate and continues until you can work out the kinks.

With back strain, you have essentially done the same thing. That muscle is out of sorts and needs to relax and heal. Let's consider what could be the cause of your back strain:

• Sudden jerky movements
• Improper lifting posture
• Poor sitting posture (slouching or hunching over)
• Injury
• Obesity
• Stress
• Shoes that are wearing unevenly
• Dehydration (your back needs water too)

When the muscles of the back are constantly strained, strengthening them may be the key to helping with back strain and inevitable pain. Herniated Disc = Back Injury

However, back pain can also be the result of a structural problem. This occurs when an injury to the back involves the vertebrae, nerves, and discs. This injury may be a trauma to the back, known as “an acute” injury, or an injury over time, known as “a chronic” injury. One of the most common injuries involves the discs.

The discs are located between the vertebrae of the back. They serve to cushion the nerves and the bones. When a disc is herniated, the inner spongy matter squeezes out through the outer layer. This puts pressure on the root of the nerve that arises from that spot on the spinal cord. Usually, herniated discs are found in the lumbar region of the spinal column which corresponds to the lower back.

Herniated discs can be the result of an acute injury, a chronic injury such as a repeated motion that wears down the disc over time, or as a result of what is known as degenerative disc disease.

The worn disc spills its spongy material out and the disc “herniates.” The material can begin to rub against nerves causing further pain.

Typically with this type of injury, what you will notice is pain in the hips and down the legs, commonly known as sciatica. Those nerves are pinched and can cause a loss of feeling in the legs from time to time. Your leg could have the sensation of “giving out” which is disconcerting as you are actually unable to move your leg for a time.

Anytime you experience unexplained pain in your back or down your legs, especially repeatedly or over a period of time, you should consult a health professional. The only way to know if your back pain is more than the occasional pain from overuse is to have the proper tests. Taking a few pain killers to alleviate minor back pain that occurs once in a while may be alright; say, when you rake the yard. But, serious back pain requires serious attention from a doctor. Take care of your back and it will take care of you!

***
Diagnosing Back Pain – Why We Need a Professional

All you know right now is that your back hurts. When you sit, stand, roll over or try to stretch, it just hurts. You may think you can ignore the pain in hopes it will go away. This is fine if back pain is a rare occurrence in your life, brought on only after attending to a back-breaking chore. But, once back pain becomes a routine part of your day, you need a medical professional to get a proper diagnosis and treatment.

You know, a little knowledge can be dangerous. Many of us are “armchair physicians” when it comes to healing our own wounds. When your back first begins to hurt, you may put heat on to relax the muscles or ice packs on to reduce the inflammation and dull the pain. This is not necessarily a bad thing UNTIL you realize that your back pain hasn't lessened. Worse yet, you misdiagnosed the cause of your back pain and you're icing a knotted muscle and heating an inflamed joint.

What will your doctor do to diagnose your back pain?

One of the main reasons to consult a physician about your back pain is because it can be caused by things other than the run-of-the-mill suspects like injury, strain, exercise, or excess weight. As an example, your kidneys lie against your back outside of the abdominal cavity. Kidney stones and kidney infections can cause pain in the back. Assuming your lingering back pain can be stretched out or cured with ice packs could be dangerous.

Rather than make assumptions, your doctor will begin by asking you a series of questions meant to zero in on a few clues about the origin of your back pain:

• How long have you had your pain?
• What does it feel like? Is it sharp or dull?
• When does the pain occur? Sitting? Standing? Lying down?
• How have you managed the pain so far?

Now, the detective work begins. Your doctor will perform various tests, based on your answers, to diagnose the cause of your back pain. This series of tests is the best way to come up with a helpful treatment.

Visual – The doctor will have you stand and look at your back. He can evaluate your posture, feel for any bulges in the back or areas that are sensitive to pain. This can be done during your initial visit.

X-rays – This is the only way to see your bones. The doctor can check the bones of the vertebrae and the surrounding supporting tissue. If there are any misalignments or fractures, you will have a better idea of what you will be dealing with in the way of treatments.

MRI – This is the magnetic tube which allows the doctor and technicians to see the soft tissue. If there is a herniated disc or a degenerative disc problem, the doctor will know.

Myelograms – This involves the nerves. When a disc is herniated, nerves can become pinched. By injecting dye into the spinal cord, doctors can see if and where nerve damage is occurring.

Self-diagnosing back pain is a risky business. A backache now and again when you've been out mowing the lawn or painting the house is understandable. However, intense or long-term back pain is nothing to play around with. It could be a sign that something is wrong with either the structure of your back or your general health. A visit with your doctor will either reassure you that rest and exercise will help your back or you'll find proper treatment to resolve a health issue. Seeing your doctor is the only way to put your mind at ease and get on with your day – without that old pain in the back!

*** Massage Therapy for Your Back

Pampering yourself at a spa is considered more and more these days a necessity. For those who have issues with back pain, a good massage may be just what the doctor ordered. Massage is an alternative therapy that can bring relief for many who suffer from a pain in the back.

There are different types of massage therapy but the basic tenet is the same. Through massage, pressure is applied to the body in various ways (knuckles, palms, chops, fingers) and through different media (oils, stones, cups, balls). The goal is manipulation of the soft tissues of the back to promote better health and pain relief.

The ancient practice of massage therapy goes back thousands of years. In India and the Orient, the idea is to release the energy that is trapped in parts of the body through some sort of injury or stress so the body is free to heal itself. This energy is referred to as “Chi”.

Benefits of Massage Therapy

When you are suffering with chronic pain, massage therapy can be an alternative to surgery. Doctors usually consider surgery a last resort, but many fortunate people avoid surgery all together with the use of massage therapy. Here are some of the benefits of massage therapy:

• Reduce stress
• Increase flexibility
• Reduce blood pressure
• Alleviate many types of back pain
• Increase range of motion
• Reduce cramps and spasms
• Improved blood circulation in muscles
• Choosing your Massage Therapy Type

There are many different types of massage therapy. Choosing the right one will take a bit of experimenting, but any reputable massage professional will walk you through the proper method for your particular back pain.

Swedish massage – Involves long strokes with the hands. Ideal for increasing blood flow to the muscles, increasing circulation, reducing toxins in the muscles and increasing flexibility.
Hot Stone massage – This therapy uses heat to relax the muscles and balance the energy centers of the body. Stones are used on the back and thighs and massage is carried out with them using light pressure.

Deep tissue massage – Be warned. This type of massage may leave you sore after the first time. However, it may be no worse than what you are already experiencing. Massage is conducted against the muscle grain to get deep into the tissues. Make sure you talk to your massage professional about your pain tolerance before beginning and make it clear that you have the ultimate say in whether or not the massage feels alright.

Thai massage – This massage is designed to lengthen and strengthen the body. It improves range of motion, flexibility and improves posture. Poor posture is one of the causes of back pain.

Massage therapy can be of great benefit to your entire body, especially your back. Choose a licensed massage professional who is well-versed in the type of massage that you choose to alleviate your back pain. Have a good conversation before you begin about what you can expect from the massage, then lay back and enjoy!

*** Posture and Back Pain – Lessons Learned at Finishing School

We’ve all watched those old TV shows or movies where girls are sent to finishing school to get “refined.” They walk around with books on their head while a woman with a tight chignon and even tighter pursed lips follows behind with a conductor’s wand. Those books perched on the head were meant to improve the debutant's posture.

Because poor posture could be causing your back pain, are these old “posture perfect” methods worth a second look? Perhaps.

The spine has a natural curve in it, designed to help us move and bend and flex. Muscles support the spine, allowing us to do all that moving and bending and flexing with ease.

It is interesting that most of us don’t know what proper posture really is. When we stand in line, we will lean to one side or back against the wall. At work, we are hunched over the computer or have the telephone pinched between our neck and shoulder. And, let’s not get started with how we sleep. Proper posture or “alignment” is largely forgotten or was never known by many people.

Let’s go back to finishing school shall we? If you are having pain in your back on a consistent basis, take stock of how you stand, sit, lay and bend throughout the day. These movements could be contributing to the pain in your back, neck, shoulders, hips, and legs.

Here’s what happens when the body is out of alignment. The muscles are stretched and contorted to accommodate an unnatural position; unnatural to your body, that is. It is that stretching and contortion that causes the first signs of back pain. Over time, your muscles start to knot up, or even spasm, under the strain. Long term muscle stretching and contortions can result in long term muscle disfigurement, meaning long term pain.

Here are a few ways to improve your posture and alleviate that back pain before it becomes a more serious problem.

• Get new shoes – Many of us wear our shoes unevenly and don’t even know it. If we were to try and stand level on a board we would be listing to one side or the other. Our bodies are out of alignment. Choose shoes that have built in arches and a shock-absorbing sole.

• Revamp your workspace – Systems of office furniture have been developed to deal with posture and alignment. These systems are often referred to as ergonomic designs. There are chairs, computer keyboards, phone attachments, and more, that are designed to keep your posture aligned perfectly. Invest in these systems for a healthy back – and increased efficiency, as it's hard to be productive when you're in pain.

• Change your mattress – Do you wake up with back pain? It could be a lumpy, uneven, or worn out mattress at fault. Some of the new “adjustable” mattresses allow you to tailor it to your needs and body type. There are others that are made with memory foam to conform to your body shape. Don’t forget the pillow. There are pillows that are specially designed to cradle the head in such a way that the spine is kept perfectly aligned throughout the night.

• Take a lesson from finishing school – Simply being aware of how you are walking, standing, and sitting will be a start in correcting your posture. As you sit at your desk, set a timer to remind yourself every three to five minutes to sit up straight. Many of us round our shoulders over the keyboard. This timer going off will, over time, make us more aware of our proper posture. When standing, pull in your abdomen. This not only makes you look better, but the abdomen helps support the back, reducing back pain almost immediately and training the abdomen to give the back a little assist. And, yes, pretend you have a book on top of your head when you're walking. Chin up, level steps, uplifted chest, and straight back will carry the invisible book beautifully.

With lessons learned from finishing school and a few tricks and tools to help you improve your posture, you could start to notice that back pain lessen, even disappear. Evaluate your body alignment and use these “perfect posture” recommendations to resolve your back pain issues and enjoy better all around health.

*** Acupuncture and Back Pain: What to Expect from This Ancient Pain Relief

If you are experiencing back pain, you probably have tried many ways to alleviate the pain and discomfort. You may also be frustrated because nothing has helped. If that's the case, it may be time to take another avenue – an ancient one.

What do you know about acupuncture? In the past, the process of acupuncture was not discussed and was clouded in mystery. The look of acupuncture was scary.

Is acupuncture mystical, magical or medicinal? Acupuncture is none of these things. In fact, the process is tried-and-true, having been used for thousands of years in ancient medicine. Acupuncture helps with many ailments, from smoking cessation to headaches to back pain.

The short explanation

Acupuncture involves using needles that are no thicker than a hair. These needles are used to unblock the energy pathways of the body. Acupuncture tools are now regulated by the FDA and all needles are sterilized and used one time only.

The body is composed of energy that runs throughout along lines called meridians. Acupuncturists use meridian maps to help them know where to place the needles for treatment. When we are ill, suffering from back pain, an energy pathway is blocked. This blocks the blood flow and causes stagnation in the tissues leading to toxin buildup.

The needles are placed at these meridians to restore the flow of energy. They also facilitate toxins to flow out of the body via the lymphatic system. Once the energy or chi is restored, the back pain will resolve itself. The muscles of the back will unknot and the spasms will calm down.

The first appointment

Do your homework first. Choose a reputable acupuncturist who has been licensed. Tell him or her about your back pain history and any medications that you are using, as well as any allergies. Your practitioner will inform you of any risks, no matter how slight. There is a chance of bleeding, soreness or pain at the insertion site.

You will be given a gown or towels to cover you modestly while the acupuncturist works. You will more than likely be lying down on a comfortable table. Let the practitioner know if you feel any discomfort or pain. Most people don’t feel anything as the needles are applied.

Some people feel energized right away. However, it may take a few sessions for you to feel the full effects. For people with intense pain, heat might be applied to the area in question for a more intense treatment.

Acupuncture is considered an alternative treatment for back pain which is gaining in popularity very rapidly. When you are frustrated with the results of other treatments, this ancient method may be the answer for relieving your back pain for once and for all.

*** Stretching Exercises May Reduce Back Pain

We’ve all been there. You go to lift something and feel a pain halfway between the starting point and the destination. Or you were running around hitting a tennis ball, shooting buckets, tossing around a football, or anything you might not do very often? You go out for the pass and your back goes out, too.

We have many muscles that make up our body, and some of those muscles support the spinal column in your back. Having strong muscles in your back as well as your abdomen will work wonders to help ward off back pain. But, having flexible muscles in your back is just as important as having strong muscles.

When muscles are cold or underused it is hard to get them as flexible as they need to be to work well without pain. If you’ve been sedentary and decide to participate in an activity that requires some form of exertion, you are asking your back to perform a task that it is not prepared for. The result? Back pain.

Stretch your muscles to get them ready for action

Stretching is important for your muscles. It works as a wakeup call. Stretching your muscles says “Get ready. We are about to move.” Muscles that are stretched routinely are more flexible, not only for the immediate strenuous activity, but throughout the day, weeks, months, and beyond.

If your job is physically demanding, stretching each day is a good idea. You'll notice even after the first time you stretch, you will feel more flexible and energized. That small amount of movement gets the blood moving and sends more oxygen into the muscle tissue.

How do you go about stretching? Are all stretches good for the back? There is a technique to each stretch and you want to stretch the muscle in the right way. Incorrect stretching could cause you frustration and further pain to your back.

Here are a few stretches to get you started. Use a mat to cushion your back and wear comfortable clothing.

• Flexing your back – Lying flat with your back on the mat, pull your knees to your chest. At the same time, lift your head, aiming your chin for your chest. Hold for a few seconds and return to the beginning position. Consciously push your abdomen in toward the floor at the same time so there is no space between the small of your back and the floor.
• Leg stretch – Lying flat with your back on the mat and knees bent, feet on mat, reach and lace your hands behind one knee and pull it towards your chest. This stretch works one hip flexor at a time. The hip flexors support your lower back. Return to start and stretch the opposite leg.

• Cross leg stretch – Lie on your back with knees bent and feet on mat. Take one leg and cross it over the other just above that knee. Hold behind the bent knee of the lower leg and pull both legs towards your chest. Be careful with this stretch and move slowly. It stretches the hip flexor, the lower back and the muscles of the buttock that can contribute to back pain. Be sure to press your abdomen toward the floor to eliminate any space between the small of your back and the mat.

It doesn’t take very long at all to complete these simple stretches. Make stretching a part of your regular meditation time each day. Relax your mind and strengthen your body at the same time. Then you'll be ready to jump up and tackle your day!

*** Exercise Your Way to a Healthy Back The body is a machine. It was meant to move about. When it doesn’t move, it gets weak. That weakness can lead to back pain.

As technology has propelled us forward as a society, we have taken a step backwards as a human machine. Video games, computers, and remote controls have all lead us and our children to a sedentary lifestyle. Obesity is becoming an epidemic.

This is what happens to your muscles when you don’t move your body. Muscle tone begins to slacken. The muscle fibers aren’t used anymore so they forget how to be flexible and stretchable. Injuries, like back pain, are common in people who have been sedentary. Lack of muscle tone and flexibility are primary reasons sedentary people are injured easily.

Exercise and you

Exercise is a good thing. We may resist, postpone, and complain about having to do it, but these are the reasons we all need exercise whether we like it or not:

• Increases blood flow
• Strengthens muscles
• Increases muscle flexibility
• Releases endorphins (feel good substances and natural painkillers)
• Increases immunity
• Speeds up rehabilitation

Much of the pain reported by back pain sufferers occurs in the lower back. Back pain can be exacerbated as we put our back and muscles further out of alignment trying to find a comfortable position. You can see where this is a vicious cycle.

Just as important as good exercises to strengthen and stretch the back muscles are exercises to strengthen the abdominals. Why? The abdominal muscles, or “abs,” do much more than look good in a bikini. They support the lower back, keeping our posture correct and in proper alignment. This abdominal support, or “girdle,” protects the back from injury by supporting it.

Proper exercises for the back go hand-in-hand with proper exercises to strengthen other areas of the lower body. One of the most frequently reported injuries are from improper lifting techniques. Squatting through your lifts, using your legs, abs, and buttocks reduces the chances of injury to your back while you lift an object. Exercises used to strengthen these areas of your body also help protect your back.

Exercises for total back health

Aerobic exercises increase endurance, lowers blood pressure and heart rate. Aerobic exercise also helps in losing weight. Excess weight is a contributing factor in many back injuries.

Types of aerobic activity:
• Walking
• Bicycling
• Swimming or water aerobics

Along with aerobic exercises, anaerobic activity, also known as strength training, is needed to build up muscle tissue and help prevent injury by having toned, strong muscles. When the muscles that support the back are strong, the spine can move properly, in alignment, without sustaining damage.

Strength training exercises:

• Back extensions – Lie flat on your stomach. With hands laced behind the head and the back and buttocks muscles engaged, lift up about an inch or two. Hold the stretch and slowly return to starting position. Relax your