Structure of the Back
The human back is an
amazing mechanical device.
It is strong enough to
support our entire body yet
supple and flexible enough
to allow us freedom of
movement.
• The spine is made up of 33 bones
called vertebrae, 24 of which are
moveable - providing flexibility to
the spine.
• There are 3 natural curves in
spine:
1. the cervical (neck)
2. the thoracic (middle back)
3. the lumbar (lower back).
What is Back Pain?
• 80% of the population suffers
from back pain sometime in their
lifetime.
• Pain in the lower back can
restrict your activity and reduce
your work capacity.
• Prolonged standing or sitting
may cause back pain.
• You may experience back pain
when you bend or stretch your
back.
• Back pain symptoms include
pain, tingling or numbness all
the way down to your leg.
• Back & leg pain can be caused
by a spinal nerve being
pinched by:
1. A slipped disc.
2. Changes in the spine vertebrae
(osteoarthritis or spinal stenosis).
Causes of Back Pain
• Heavy lifting or incorrect lifting
technique.
• Poor posture.
• Prolonged sitting in one
position.
• Stress or anxiety.
• Lack of exercise.
• Overweight. Injury.
• Aging.
• Other factors can also cause
back pain. Sometimes you may
not even know how you hurt
your back.
Keeping Back Pain
at Bay
The best way to tackle back pain is to avoid it in
the first place. For most people, keeping up the
right sort of exercise and avoiding the habits
which are bad for your back are the key.
Exercise
Gentle exercise can build strong back and
stomach muscles to support your spine and
maintain flexibility. Walking or cycling are easy to
incorporate into your daily lifestyle.
Keeping trim
Since excess weight can pull the spine out of
alignment and cause a back injury, it's important to
keep your weight down. Do some aerobic
exercises such as cycling, walking or running
to help you lose the excess pounds.
Tips to prevent Lower
Back injury
Move around in office -
Moving is important to keeping the spine healthy and it
will also help to improve circulation and reduce muscle
fatigue.
Keep your back strong and supple –
Exercise to strengthen your back muscles, and do
activities, like Yoga, to maintain flexibility.
Take breaks and stretch During work -
Recent research has confirmed that frequent brief rest
breaks help to reduce fatigue and musculoskeletal
discomfort.
Gentle stretching during a break will help to ease
muscle tension and improve circulation.
Watch your
Posture
The best long-term treatment is an active prevention
program of maintaining your physical condition, observing
proper lifting and postural activities to prevent further
injuries.
Standing
- Keep your ears, shoulders and hips in one line.
- Do not slouch.
- Stand with head up and back straight. Do not bend
with legs straight.
Watch your Posture
Bending
- Bend your legs and knees. Do not bend with your
waist.
Watch your Posture
Sitting
- Support your back while sitting
- Do not slump or sit too far away from your chair
Sleeping
- Sleep on bed with firm mattress
- When sleeping on your side, bend your knees. Place
a pillow between your knees
- Do not sleep on stomach
If you get bad
back pain...
• STOP doing the things which
make your back hurt
• When the pain subside, move
normally and exercise to
strengthen the back muscles.
• If required take pain killer to
reduce the pain
• if the pain continues for more
than a few days, consider
visiting a qualified back
expert like a chartered
physiotherapist, a registered
osteopath, a chiropractor or
a doctor, and
• if your back gets no better
after a week, go and see your
doctor
How to Manage Back
Pain?
Most back pain, whether acute or
chronic, can be treated without surgery.
They can be prevented in the following
ways:
• Some activity modifications.
• Medications.
• Physiotherapy.
• Back supports (corset).
• Ice and heat therapy.
• Weight loss if you are overweight.
• Keeping a routine - this will decrease
the chances of a recurrence of your
back pain.
Exercise for a
Stronger Back
Daily Exercise for the Back:
Arch the back, at the same time, look down at the floor.
Then lower the stomach towards the floor, hollowing the
back and at the same time
look up to the ceiling. (if you
are pregnant you should not do the second part of this
exercise hollowing your back, instead keep your back
straight)
Repeat 10 times.
Exercise for a
Stronger Back
Daily Exercises for the Back
Sit back on your haunches.
Lower the body forward and
down so that the nose goes as close to the ground as
comfortably possible. Move
forward, running your nose
along the ground as far as you can go before coming
upright and repeating.
Repeat 10 times.
