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Understanding and Preventing Back Pain

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Submitted By tjpeterson11
Words 1226
Pages 5
Taylor Peterson
Understanding and Preventing Back Pain
February 23, 2014
Professor Lee, Olympic College

Today could quite possibly be the day that you learn more about trying to take care of your body to help prevent yourself from future back pain or even possibly getting rid of that agonizing back pain. Back pain is one of the most common medical issues that people have, affecting most people at least once in their lifetime. The spine consists of two main parts; the spine and the back muscles. Your spine consists of bones called vertebras which are joined together by facet joints in which each vertebra has four. Separating the vertebras are soft intervertebral discs. These discs allow your spine to move as well as act as a cushion to absorb shock and vibration that is caused by walking, running, and jumping, among other daily actions. Inside the vertebrae, is your spinal cord. The vertebrae helps to protect the spinal cord from getting damaged. Nerves branch off to various organs within the body, carrying signals from the brain to the organs, muscles, and extremities. Nerves also carry signals from different parts of your body to the brain when it sensation. Then you have your back muscles which are attached to the spine to help keep it stabilized. So as you can see, your back is very important, and keeping it strong will help to protect your spinal cord. Back pain can be caused by a variety of different reasons. The most common cause of back pain is muscles spasms. Muscles spasms are caused by an awkward movement of the back creating a spasm causing the back to lock and cause severe pain. (The Patient Education Institute, Inc., 2011) A muscle spasm can occur by an awkward bend or twist, simple sneeze or cough, or lifting a heavy object incorrectly. Back pain tends to get better over time, but there are some people who deal with chronic back pain. Chronic back pain can occur after injuries to the discs, facet joints, or the sacroiliac joint, which is the joint where the lower back beets the pelvis. Other causes of back pain are a ruptured disk, when a disc ruptures is put more pressure on the nerves around the vertebra which can result in back pain. Sciatica is another cause which is something that I suffer from. The sciatic nerve is the largest nerve and a branch of sacral plexus that controls the hamstrings and all the muscles of the lower extremities below the knee. (Gunnal, S., & Wabale, R., 2013) When there is added pressure on the Sciatic nerve, a sharp shooting pain travels through the buttocks and down the back of your leg causing severe leg pain, numbness, and weakness. This is caused by a bulged or herniated disc. An unusual curvature of the spine can also cause back pain for some people. An example of a condition of an unusual curvature is Scoliosis. Scoliosis is when the spine is curved to the side. In most cases back pain can be prevented by strengthening the muscles in your back, but in some cases, for instance if you were in a car accident that injured your back, physical therapy or back strengthening exercises can sometimes help to alleviate the pain. Regularly exercising your back is the best way to prevent back pain. Back strengthening and strengthening exercised are recommended 2-3 times per week. Some exercise that will help in strengthening your back are partial sit-ups, knee to chest raises, and press ups. With a partial sit-up, you want to have your knees bent, and you slowly raise your head off the floor and hold it for ten seconds. With the knee to chest raise you would slowly pull your knees to your chest while relaxing your neck and back. You hold this for ten seconds and repeat ten times. For the press up, lie down with your hands near your shoulders and your pelvis on the floor. Press up with your arms as far as you can without pain and hold for ten seconds and repeat ten times. Another way to help prevent back pain is practicing good back techniques. Good back techniques include standing straight, sitting straight in a chair, and bending and lifting at your knees and not at the hips. Practicing these good back techniques everyday along with exercising 2-3 times per week, you are reducing your risk of getting back pain in your lifetime. This is an important topic for me because I have suffered from chronic back pain since my sophomore year in high school 8 years ago. For me I was an athlete and I was always doing strengthening exercise and constantly working out. But one day during track season I had torn my meniscus and required surgery. After my surgery I was unable to bear a lot of weight on my left leg. This ended up creating a muscle imbalance in my back from walking different after my surgery. Later in the year I ended up “throwing my back out” at the age of 15. I started going to the chiropractor until my back was feeling better, but never really did any of the exercises I was supposed to do at home. When track season came back around, my coaches had me do a lot of strengthening exercises because it had affected the way I was running. A few years later, I became pregnant. Throughout my pregnancy my back pain started coming back. After my son was born I started going back to the chiropractor where during my initial visit they took x-rays and found that one of the transverse processes had been broken off my vertebra as well as having a very unusual curvature to my spine with extreme Lordosis of the spine. Eventually, this ended up leading to sciatica, which is very painful. Since finding these things out about my back, I have started doing more back strengthening exercise and yoga to help increase muscle and stabilize my spine to alleviate my back pain. With back pain being one of the most common medical problems and affecting most people at least once in their lifetime, we need to start exercising, strengthening our back muscles and practicing better back techniques. This will help to prevent you from experiencing the agonizing back pain most people experience. This will help is to live a healthier and less painful life. Let’s start taking actions now!

BIBLIOGRAPHY
The Patient Education Institute, Inc. (2011, June 11). How to prevent back pain. Retrieved from http://www.nlm.nih.gov/medlineplus/tutorials/howtopreventbackpain/hp129105.pdf
Gunall, S., & Wabale, R. (2013). An unusual formation of sciatic Nerve. Indian Journal of Medical Sciences, 67(7/8), 193-196. doi:10.4103/0019-5359.125883
Pasquale, M. K., Dufour, R., Joshi, A. V., Reiners, A. T., Schaaf, D., Mardekian, J., & ... Harnett, J. (2013). Inefficiencies in osteoarthritis and chronic low back pain management. American Journal of Managed Care, 19(10), 816-823.
Sigmundsson, F., Kang, X., Jöönsson, B., & Ströömqvist, B. (2011). Correlation between disability and MRI findings in lumbar spinal stenosis. Acta Orthopaedica, 82(2), 204-210. doi:10.3109/17453674.2011.566150
American Academy of Orthopaedic Surgeons. (2013, March). Low back pain exercise guide. Retrieved from http://orthoinfo.aaos.org/topic.cfm?topic=a00302

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