Posture and spine care – How to get rid of backache

January 11, 2009 in Orthopedic Health

Pain may be due to lifting a heavy object incorrectly, over-exercising, sitting for long periods of time, or carrying a heavy backpack on one shoulder. By using proper lifting techniques, maintaining the appropriate body weight and tone, keeping the back and body muscles strong, and keeping good posture, many back injuries and episodes of low back pain could be avoided.

“My back hurts” is a common complaint for people of all ages.

At least 80% of the industrial population, 60% of general population, and 45% of college students expenence musculoskeletal back pain at some point in their lives. Back pain is the fifth most common health problem for which people visit the doctor. The cost to employers each year, due to low back pain problems alone, is in the order of several billion dollars.

The “ounce of prevention is worth a pound of cure” philosophy holds when it comes to low back pain. The appropriate time to take care of low back problems is before they occur. \our lifestyle may play a big part in the care or abuse of your back.

Pain may be due to lifting a heavy object incorrectly, over-exercising, sitting for long periods of time, or carrying a heavy backpack on one shoulder. By using proper lifting techniques, maintaining the appropriate body weight and tone, keeping the back and body muscles strong, and keeping good posture, many back injuries and episodes of low back pain could be avoided.

ANATOMY OF THE SPINE
The spinal column is made up of 33 bones, vertebrae, held together by tough bands of tissue called ligaments. Small cartilage discs help absorb shock and minimize friction between the vertebrae. The spinal column protects the spinal cord as it extends from the brain and branches into nerves connecting to various parts of the body. The nerves pass through openings between the vertebrae.

Spinal Cord is divided into five parts:

• Cervical
• Thoracic
• Lumbar
• Sacrum
• Coccyx

The Spine has three natural curves :

• Cervical spine : lordosis (with the spine arched backwards).
• Thoracic spine: kyphosis (with the spine slightly flexed forwards).
• Lumbar spine : lordosis.

These curves allow for the centre of gravity to be placed over ones feet. Disruption of one of these curves place an undue strain upon the other curves.

1. Cervical (C-1 to C-7) – Seven vertebrae in the neck support and move the heat.

2. Thoracic (T-1 to T-12) – Twelve vertebrae in the chest/upper back area support the shoulders and upper body.

3. Lumbar (L-l to L-5) – Five vertebrae in the low back support most of the body weight so they are the larges and strongest of all vertebrae.

4. Sacrum: Triangular structure of the five attached vertebrae. They form the base of the vertebral column.

5. Coccyx (tailbone): Four fused vertebrae.

FACTS ABOUT BACK PAIN – Most low back pain is caused by accident or injury. It is estimated that in 97% of low back pain, the source of pain is unknown.

However, it is believed that back problems often result from an imbalance between tissues (muscles, ligaments and tendons) surrounding the spine or incorrect spine alignment (posture). In ideal posture, the spinal column should form a gentle, sloping V shape. When the spine’s natural curves are too extreme or flattened for a long period of time, muscles, tendons and ligaments are forced to adapt by tightening or weakening.

Also, obesity may contribute to back pain by causing the lower back curve to arch too much. Maintaining a healthy weight may relieve some symptoms.

Back pain problems so prevalent that it seems everyone has experienced one or both at least one time in their life. Is there any way to avoid them? Once they start, are you doomed to have pain forever? Much of the answer is up to you. Research suggests that many spine problems are preventable because they result from poor posture and body mechanics, which subject the spine to abnormal stresses. Abnormal stress over time can lead to structural changes in the spine, including degeneration of disks and joints, lengthening or shortening of the supportive ligaments and muscles, and wear and tear of cartilage. All of these structural changes can lead to pain.

VARIOUS MEANS TO CONTROL BACKACHE

However, there are many things that you can do each day to minimize current spine pain and prevent future episodes from occurring. (Think of your body, especially the spine, as a machine that needs regular care and maintenance to keep it functioning properly and efficiently. For example, does your car work properly when the alignment is off?). The Key factors to taking care of your back and neck centre around three concepts.

1. Learning and practising good posture.2. Using good body mechanics during the day.
3. Regular exercise.

Now let us explore each one of them in detail.

POSTURE

The basis for good posture is maintaining a “neutral spine”. A neutral spine retains three natural curves.

1. Small hollow at the base of the neck.
2. A small roundness at the middle back.
3. A small hollow in the low back.

A neutral spine is neither rounded forward nor arched back too much. Maintaining a neutral spine is a dynamic process as your transition from one position to another.

Many people spend portions of their day sitting or performing tasks that require bending forward or lifting. Think about your lifestyle, the posture you assume, and the activities you perform each day. Let’s look in detail at proper alignment in standing, sitting, sleeping and lifting posture.

AN IDEAL STANDING POSTURE

1. Feet should be shoulder width apart, thigh muscles elongated without locking the knees back.

2. Maintain a small hollow in your low back, but avoid the tendency for too much arch/leaning back, especially with prolonged standing. The “tail” should remain slightly tucked down.

3. Lift the breastbone. As you do this, the shoulder blades will move down in back. This should create a good distance from your hip bone to rib cage.

4. Make your chin level. The highest point of your body should be the top back region of your head. Relax your jaw and neck muscles. With the mouth closed, rest your tongue on the roof of your mouth.

AN IDEAL SITTING POSTURE

1. Feet should be resting on the floor with knees and hips bent 90 degrees.

2. Maintain an arch in the low back. If you are unsure how much arch is “good”, go from a slouched position up to the extreme end range of erect posture. Now back off 10-15%. This is the neutral position for your low back. A “lumbar roll” is recommended to support the low back with prolonged sitting. It is a foam roll, approximately 4-5 inches in diameter, 12 inches long. To place it, scoot your hips back so that you are touching the back of the chair. “Bow” forward and place the roll in the natural arch of your low back.

3. Lift your breastbone. Picture a string tied to the 2nd or 3rd top button on a shirt pulling straight up to the ceiling. This again created a good distance from your ribcage to your hipbones. Your shoulder blades should be down in back. Think of the bottom tips of your shoulder blades as “anchors’, helping you to maintain this upright posture.

4. Make your chin level. If it helps, picture a book on your head. The highest point of your body should be the top back region of your head.

While it is okay to assume other positions for short periods of time, most of your sitting time should be spent as described to allow for the least stress on your spine. It is also strongly recommended to take frequent breaks from sitting and change your position, at least hourly if you have spine problems.

AN IDEAL SLEEPING POSTURE
1. In sleeping posture, the spine will be the most comfortable when a neutral spine is maintained. A sagging mattress or the use of more than one pillow will interfere with the neutral spine position.

2. The best sleeping positions for someone with neck or back pain is either lying on the side or on the back. When lying on the side, pillow between knees helps the spine neutral. People who lie on their side without a pillow between the knees sometimes draw one knee up high and in front. This asymmetry can result in pain over time.

3. Whether lying on the back or sides, rolls can be added to support the natural curves of the spine in the neck or low back.

GOOD BODY MECHANICS
Body mechanics is defined as maintaining proper position during movement. Constant or repeated small stresses over a long period of time can cause faulty body mechanics and can lead to injury.

Most people are aware that when they bend or lift something, they should bend their knees. While it is important to bend your knees, attention must also be paid to the position of your spine. In order to avoid injury, either at the moment of lifting something or, more likely, as a result of poor body mechanics over time, care must be taken to maintain the previously described “neutral spine”. Again, a neutral spine means that the three normal curves-at the neck, middle and lower back are maintained. When viewed from the outside, the back looks straight with a hollow in the low back.

IDEAL LIFTING AND BENDING POSTURES

1. Test the weight of the load first and get help if it is heavy or bulky.

2. Get close to the load.

3. Move the feet apart, one foot ahead of the other, toes pointed outward.

4. Perform the waiter’s bow plus squat.

5. Pick up the load and bring it in close to you.

6. Lift by using your legs and buttocks to push up to straight.

7. While turning, do not twist. Turn your feet by taking small steps.

8. If carrying is necessary, keep the stomach tight and maintain a neutral spine.

9. To lower the load, again perform the “waiter’s bow” plus squat, sticking the buttocks out behind you as you go down.

o It is easiest to load and unload it.

o Lifting’ is easiest from knuckles to shoulder range.

o With overhead reaching, use a stool or chair to bring yourself up to the level of the object; again, get as close as possible.

o Regarding pushing or pulling, PUSH! Do not PULL. The same body mechanics hold for pushing as bending and lifting neutral spine.

REGULAR EXERCISE

The final key to a healthy spine is regular exercise. Research has demonstrated that people who exercise regularly are less likely to suffer from back injuries and pain. They also show quicker recovery if injuries do occur than people who are less physically fit. Exercise can be divided into 3 basic groups, all of which are important to a healthy back.

1. Strengthening : The abdominals and back muscles are targeted because they help to support and stabilise the spine. They also help maintain good postural alignment. Strong hip and leg muscles help to facilitate proper body mechanics with bending and lifting.

2. Stretching : The soft tissues around the spine and in the legs need adequate flexibility to allow normal movement and to help prevent abnormal forces on the joints. With regard to the back, the goal is for balanced flexibility in both directions. Stretching also helps to prevent or address soft tissue inquiry and muscle soreness, and promotes relaxation.

3. Aerobic activities : Aerobic exercise helps to promote heart and lung function and overall conditioning. Aerobic activities are those that use several large muscle groups and increase your breathing and heart rate. Examples of activities include walking, biking, swimming and dancing. For maximum benefit, the goal is to work up to 20-30 minutes at least 3-4 times per week.

In short, the key to good posture is awareness and perseverance. It is not easy to change poor postural habits, nor do the changes come quickly. However, if good posture is practiced, it becomes easier and you will find yourself preferring the “neutral alignment” to your previously poor position. In addition to feeling better, good posture also makes you look better. It is said that good posture can make you look 10 pounds lighter and 10 years younger! Give it a try. The benefits are will worth the effort.

Source: http://www.naturalhealthcure.org/orthopedic-health/spine-care-lower-backache-causes-cures.html

Chiropractic: An Introduction

Chiropractic is a health care profession that focuses on the relationship between the body’s structure—mainly the spine—and its functioning. Although practitioners may use a variety of treatment approaches, they primarily perform adjustments (manipulations) to the spine or other parts of the body with the goal of correcting alignment problems, alleviating pain, improving function, and supporting the body’s natural ability to heal itself.

Key Points 


  People seek chiropractic care primarily for pain conditions such as back pain, neck pain, headache, and extremity (e.g., hand or foot) problems.
  In the United States, chiropractic practitioners must meet the licensing and continuing education requirements of the state in which they practice. All states require practitioners to complete
a Doctor of Chiropractic degree program at a properly accredited college.
  Most chiropractic-related research has focused on the efficacy of spinal manipulation, especially for low-back pain. Researchers are also gathering evidence on the safety of spinal manipulation.
  Tell all your health care providers about any complementary and alternative practices you use. Give them a full picture of what you do to manage your health. This will help ensure coordinated
and safe care.

Overview and History 


The term “chiropractic” combines the Greek words cheir (hand) and praxis (practice) to describe a treatment done by hand. Hands-on therapy—especially adjustment of the spine—is central to chiropractic care. Chiropractic is based on the notion that the relationship between the body’s structure (primarily that of the spine) and its function (as coordinated by the nervous system) affects health.


While some procedures associated with chiropractic care can be traced back to ancient times, the modern profession of chiropractic was founded by Daniel David Palmer in 1895 in Davenport, Iowa. Palmer, a self-taught healer, believed that the body has “innate intelligence” or a natural healing ability.

He theorized that “subluxations” (misalignments of the spine) can interfere with this ability, and that manipulation of the spine can help to restore or maintain health. Evidence-based explanations for the effects of chiropractic manipulations are the subject of ongoing scientific investigation, including studies supported by the National Center for Complementary and Alternative Medicine (NCCAM).

Spinal adjustment/manipulation is a core treatment in chiropractic care, but it is not synonymous with chiropractic. Chiropractors commonly use other treatments in addition to spinal manipulation, and other health care providers (e.g., physical therapists or some osteopathic physicians) may use spinal manipulation.


Treatment 


During the initial visit, chiropractors typically take a health history and perform a physical examination, with a special emphasis on the spine. Other examinations or tests such as x-rays may also be performed. If chiropractic treatment is considered appropriate, a treatment plan will be developed.

During follow-up visits, practitioners may perform one or more of the many different types of adjustments and other manual therapies used in chiropractic care. Given mainly to the spine, a chiropractic adjustment involves using the hands or a device to apply a controlled, rapid force to a joint. The goal is to increase the range and quality of motion in the area being treated and to aid in restoring health. Joint mobilization is another type of manual therapy that may be used.

Chiropractors may combine the use of spinal adjustments and other manual therapies with
several other treatments and approaches such as:
 Heat and ice
 Electrical stimulation
 Relaxation techniques
 Rehabilitative and general exercise
 Counseling about diet,


If You Are Thinking About Seeking Chiropractic Care
 Ask about the chiropractor’s education and licensure.
 Mention any medical conditions you have, and ask whether the chiropractor has specialized training or experience in the condition for which you are seeking care.
  Ask about typical out-of-pocket costs and insurance coverage. (Chiropractic is covered by many health maintenance organizations and private health plans, Medicare, and state workers’ compensation systems.)
  Tell the chiropractor about any drugs (prescription or over-the-counter) and dietary supplements you take. If the chiropractor suggests a dietary supplement, ask about potential interactions with your medications or other supplements.
  Tell all of your health care providers about any complementary and alternative practices you use. Give them a full picture of what you do to manage your health. This will help ensure coordinated and safe care.

For tips about talking with your health care providers about CAM, see NCCAM’s Time to Talk campaign at nccam.nih.gov/timetotalk/.

How to Prevent Back Pain

Back pain and back injuries are very common in our society. In fact, approximately 60 to 90 percent of all U.S. citizens will experience at least one back injury in their lives. Half of these people will experience multiple episodes of back problems. Many will undergo surgical procedures, and roughly 10 percent will see their condition become chronic. The ultimate cost to society in lost productivity and health-care resources totals in the billions of dollars. An even higher price, however, is paid by the people who have lost the ability to participate in the activities they most enjoy. Back problems can make fishing, golfing, or even just playing with children and grandchildren fraught with pain. In the worst cases, a back problem can interfere with even the ability to get dressed.

Despite all this, people still take their backs for granted, not realizing the dangerous positions they put their backs in every day. Almost everything you do requires the use of your back, and back problems are rarely the result of a single activity or accident. Most injuries occur over a period of years or even decades, as a result of various factors -- how you sleep or sit, what you eat, or how you deal with the emotional stresses at home and work. In this article, we will tell you how  to perfrom those tasks, and many more, without injuring your back. Just look at 
all the helpful tips spread out over these sections:

• Protecting Your Back in Bed
  
  You'd think it would be difficult to injure your back while sleeping. While unconscious your muscles are relaxed and you're not lifting or carrying anything. But the truth is, if you have a bed that does not offer your back enough support, it could be the reason why you wake up with back-stiffness.  Also, if you are in a position that is bad for your back and you stay in it for eight hours while you sleep, you could be damaging your back without knowing it. In this section, we will tell you how to buy the right bed and what position you should sleep in.

• Protecting Your Back in the Morning
  
  While you're getting ready in the morning to start your day there are a host of bad habits that could put stress on your back. For instance, when you stand at the sink, brushing your teeth, do you support your back? In this section, we will give you many tips for getting read to face the day without neglecting your back. We will show you the proper way to put on your shoes and tell you the right type of shoes to avoid back injuries. There's nothing like starting out your day on the right foot.
  

• Protecting Your Back in the Car
  
  Many of us spend a significant portion of our days in the car. Strangely, little though is given to how comfortable we are in our cars, or what damage our car seats could be doing to our backs. In this section, we will tell you the survival tips you need to get through your morning commute without sacrificing your back. We will tell you the correct way to get in and out of car and how to make your car seat more back-friendly. We will also give you back-saving tips for a long car ride.
  

• Protecting Your Back at Work
  
  Your office is like your home-away-from-home. Yet, almost not consideration is given to how comfortable you are while sitting at your desk. The wrong type of chair, a keyboard or monitor that is positioned at the wrong angle, or just sitting in one position for too long can all add up to significant back problems. We will show you how to set up your cubicle in way that will minimize back strain.
  

• Protecting Your Back While Exercising
  
  It's a vicious cycle. If your back hurts, you will probably stop exercising. But if you stop exercising, you are more likely to injure your back. Even if your back is bothering you, it is important to get at least a little exercise. Movement keeps the joints in your back lubricated and loose. In this section, we will show you how to hit the gym without putting yourself in traction. We will also give you some exercise alternative that could be better for your back.
  

• Stretches for Your Back
  
  Keeping your back flexible is a big part of keeping your back injury-free. When your back tightens up, you are more likely to pull or strain a muscle. In this section, we will show several stretches to keep your back loose. First we will demonstrate how you should stretch your hips. Next, we will move on to the hamstrings and then the hip flexors. Finally, we will conclude with stretches for your low back and spine.
  

• Exercises for Your Back
  
  Though we told you earlier how to exercise without injuring your back, what we did not do is show you exercises to specifically strengthen your back. The muscles in your back not only support the spine, but they hold up your entire upper-body. Your back muscles need both strength and conditioning to perform their functions properly. In this section, you will learn exercises like the curl-up for your abdominal muscles, exercises for your upper and lower back, and the proper way to squat without injuring your back.
  

• Protecting Your Back While Lifting
  
  Most people who throw out their back do so by attempting to lift an object incorrectly. Lifting puts more stress on your back than any other activity -- with the possible exception of carrying. In this section, we will show a variety of lifts designed to save your back.  You will learn the squat lift for heavy objects, the golfer's lift for light objects, and the crane lift for awkward objects. If you can master lifting correctly, you have made a major stride in protecting your back.
  

• Protecting Your Back When Moving Objects
  
  Transporting or carrying an object may not provide the immediate, traumatic stress that comes when trying to lift an object, but it can do just as much damage to your back. There are several techniques you can employ to help you move objects that won't result in a trip to the emergency room. In this section, we will offer helpful advice for carrying or moving objects. We will also tell you the correct way to use a tool like a shovel or rake, and the best way to store objects for your back.
  

• Diet and Back Pain
  
  Watching what you can eat can also help protect your back. Most obviously, if you do not carry a lot of weight on your front, it will take a lot of strain off of your back muscles. But in addition to the benefits of maintaining a healthy weight, the right foods can also prevent back injuries. If you are tired and fatigued from lack of nutrition, you are much more likely to pull a muscle or acquire another back injury. We will tell you the foods you should be eating to save your back.
  

• Stress and Back Pain
  
  Stress and tight muscles go together hand-in-hand. If you are carrying a lot tension in your upper back and shoulders, you are ripe for a back injury. In this section, we will help you recognize when you are experiencing high stress levels and need to be careful of your back. We will also offer some tips for dealing with your stress such as visualization.

From:  http://health.howstuffworks.com/diseases-conditions/pain/back/how-to-prevent-back-pain.htm