Back Pain: How Your Back Works
Nerve roots branch out from each side of your
spinal cord. The nerve roots then join to form
the spinal nerves, which pass through openings
between the vertebrae. After they leave your
spine, they form branches of nerves that extend
throughout your body.
To make your spine more stable, the parts are
all connected with layers of soft tissue such as
cartilage and ligaments. They are also connected
by muscles. If these muscles are strong and
working well, you have a solid base for moving
your body and absorbing the impact of the
ground as you move.
Back injuries
Your back is an amazing combination of bones,
muscles, and nerves. It is designed to be strong
and flexible. It supports your spinal column and
allows you to move your arms and legs. Inside
your back, your spinal column protects your
spinal cord, where important nerves work to
control your body's movements and sensations.
How your back works
The spine is a column of 33 bones, called
vertebrae, that stack on top of each other. The
spine extends from the base of your skull to your
tailbone. In between most vertebrae are small,
fluid-filled discs that act as shock absorbers for
your spine.
Each of your vertebrae has a hole in the middle.
Because these holes are stacked on top of each
other, they form a tunnel for your spinal cord.
The spinal cord is a soft bundle of nerves that
stretches from the base of the brain to the lower
back. It allows complex communication between
the brain and the body.
Most people will have a minor back problem at
one time or another. Incorrect body movements
are often the cause of low back pain. It is not
surprising that symptoms develop from everyday
wear and tear, overuse, or injury. Back problems
and injuries often happen during sports, at work,
and during home projects.
Back pain may be caused by repetitive daily
activities or by sitting for long periods of time.
Injuries often happen when you use your back
muscles for something they are not used to, such
as lifting a heavy object or doing yard work.
You can also hurt your back by tripping, falling
a short distance, or twisting your back too far.
Serious back injuries can happen in car accidents
and high falls and from direct blows to your
back or the top of your head. They can also
happen if you fall hard onto your buttocks or
have an injury such as a stab wound. But most
serious injuries are caused by common activities.
Most back pain will get better and go away by
itself in several weeks. Home treatment will
often help back pain caused by minor injuries.
It is usually a good idea to keep up your regular
activities while your back is healing. Avoid
heavy lifting and things that seem to make your
pain worse.
Keeping your back healthy
Follow these tips for good back care:
• Get regular exercise.
• Lose weight. Excess body weight, especially
around the waist, puts strain on your back.
• Straighten up. Slumping or slouching alone
may not cause low back pain, but once your
back has been strained or injured, bad posture
can make pain worse.
• Learn to relax. Stress and other emotional
factors are believed to play a major role in
low back pain, particularly long-term
(chronic) low back pain. Many people
unconsciously tighten their back muscles
when they are under stress.
• Do not smoke. If you need help quitting, talk
to your doctor about stop-smoking programs
and medicines. These can increase your
chances of quitting for good.
Core stabilization
We depend on some muscles to hold
us steady, and other muscles to
actually move us. Core stabilization
is the term for how the large muscles
of your back and belly keep your spine
and body stable. This helps you stay
balanced when you move. If your core
muscles are strong and they contract
when they should:
• Your posture is better.
• Your body is balanced.
• Your movement is more efficient
and powerful.
• You are less likely to get hurt.
Core stability is good for everyone,
from older adults to top athletes.
Exercises for core stabilization should
be part of every conditioning program,
along with flexibility, strength, and
aerobic training.
• Sleep in a position that maintains your back's
normal curves. Sleep on your side with a
pillow between your knees, or sleep on your
back with a pillow under your knees. These
positions can reduce strain on your back.
©2007-2015 Healthwise, Incorporated. Healthwise disclaims any liability for use
of this information, which does not replace medical advice. 2015-05-zx1172