Our body, from the neck to the shoulders; to the upper buttocks, is supported by the back muscles. This also includes the spine. Anatomy is the study of the internal body structure as well as the functions of the body.
The lower back comprises of different connected bony components or vertebrae of the lumbar spine, vertebral or spinal discs, and ligaments in the spinal region, discs, spinal nerves and chords, lower back muscles, stomach and pelvis viscera, and skin securing the lumbar area.
The spinal discs are like pads of cotton between each vertebra, so that they decrease the impact of traumatic stress on the vertebral column. They have a form like a doughnut filled with jelly filling, with nucleus as a soft jelly in the middle, and the surrounding outer jelly surface.
The nerves are responsible for having physical feeling or perception in the lower part of our body, i.e. the thighs, toes, feet and legs. They go out of the lumbar spinal column through bony perforated structures, medically named foramen. Tendon inserts help groups of muscles that provide movement, rotation of the waist, stretching and other lower body movements to be closely attached to the lumbar spine.
The lower back is vital for various functions. For example, support security of tissue, movement, in addition to supporting the upper body and its weight, when we stand upright or walk.
Pain in the back is due to several reasons including:
Strange or unnatural movement of the body and lifting and carrying heavy items are the most profound reasons for back pain as they stretch the back ligaments..
If there is continuous spinal pain under frail health circumstances, then this may prompt muscle jerking or muscle fasciculation.
Osteoarthritis is the most usual type of arthritis and causes back pain. If the spinal column is affected by arthritis, the stenosis narrows. Different conditions of joint inflammation like psoriatic arthritis, reactive arthritis, spondylitis and the arthritis that appears with inflammatory bowel illness can also cause back pain and tension or stiffness in the back, especially in the mornings. This is common between the ages of 20 to 30.
Sometimes, the soft jelly-like material in the center of a disc might swell and push on a nerve. A swollen or burst disc as seen on radiography does not have to imply back pain. This means that a person with bursting discs may not suffer from back pain.
Abnormal curves of the spine can cause back pain. People who have scoliosis get curving of the spine sideways. It hurts and the pain may not go away permanently after medical intervention. Surgery prevents the risk from other chronic situations, such as pressure to the lungs and heart tissue.
When the patient’s bones are affected by bone permeability or brittle bones, the vertebra may break.
Treating pain of lower back and back muscles in a natural way:
Stretching in warm conditions
Several people suffer from back pain. Aching pains can be cured by using heating pads, hot baths and showers. The heat relaxes the muscles and increases the blood flow. After treating with heat, stretch to relax and elongate the sore tissues further. Avoid this treatment in the first 48 hours if you suffered an acute injury.
Do not involve in harmful actions
Some basic daily activities can hurt your back. Shoveling, reaching for something in the back seat of the car, lifting children, wet heavy clothes and other heavy items can cause stress in the spinal tissue.
Body muscles work efficiently and properly when they are free from toxic formations. A gentle massage on the back opens the blood vessels, increases the blood flow, and helps in reducing stress, stiffness and pain in the nerves and muscles.
Pay attention to good posture
Good posture is vital when sitting and standing. Do not curve, lean or hunch as this posture puts pressures on the muscles, ligaments and discs, simultaneously causing back pain and difficulties in the healing treatment. Support the lower back and neck when seated.
Practice more moving
Move and stretch your muscles regularly, or in intervals of 15-30 minutes of sitting. When traveling, try to walk or move a little every hour. If your work involves sitting for a long time, move around the office or take a walk outside if it is possible. Move and relax the muscles often.
Where is back pain more common?
– Back pain is most likely to occur with aging, starting in the thirties.
– People who are not fit and are of a poor health are likely to suffer back pain.
– Heredity contributes to back pain, scoliosis, spondylitis, lordosis and such are hereditary factors causing pain the back.
– Back pain occurs with obesity. Try to lead healthy lifestyle, without saturated fats and highly caloric diets.
– Your work can provide you with back pain. If you have to push, pull, lift up heavy objects, twist the spine or sit for a longer period of time, without paying attention to the posture, you are prone to back pain.
Best ways to stretch your back in 5 minutes, as proposed by the physical therapist Eric Robertson
1. Child’s pose
This pose you should begin on the hands and knees. Lean back and sit, so your back side rests on your heels. Then, lengthen your spine while extending your hands forwards. You will feel slight stretch in your middle and lower back. Keep this position for 15 seconds.
2. Modified cobra
Here, you start with facing down on the ground. With your hands firmly placed on the floor, beyond the shoulders, slowly start lifting the torso. You will feel your back a bit extended when you look down to align your neck with the spine. Stay in the position for 15 seconds.
Cross the left leg over the right one while lying on your back with knees bent. Slowly pull the right thigh to your chest. You will feel a gentle stretch in the butt and your hips. Hold it for 20 seconds and afterwards, repeat with legs switched.