In the U.S., acute low back pain (also called lumbago) is the fifth most common reason for all physician visits. About nine out of ten adults experience back pain at some point in their life, and five out of ten working adults have back pain every year .
Back pain is frequently experienced when no underlying anatomical problem is apparent. This pain is thought by some to be caused by tension myositis syndrome.
Upper back pain
Upper back pain, also called middle back pain or thoracic pain, is pain that is felt between the bottom of the neck and and top of the lumbar spine. The upper spine is designed to be very strong and stable to support the weight of the upper body, as well as provide a cavity to allow the heart and lungs to function and protect them.
The most common cause of upper back pain is muscular irritation or other soft tissue (e.g. ligament) problems. These can arise from lack of strength, poor posture, overuse injuries (such as repetitive motion), or a trauma (such as a car accident or sports injury).
Another cause of upper back pain is problems with the joints that connect the vertebrae and the ribs.
A compression fracture of the vertebra can also cause acute and/or chronic pain in the upper back. Especially for women over age 50 with complaints of upper back pain, a vertebral compression fracture due to osteoporosis should always be considered a possibility.Other, less common causes of upper back pain include a disc herniation, degenerative disc disease, or some type of trauma (such as a fall) that may have fractured the vertebra in the thoracic spine.
Low back pain
Low back pain can be either an acute or chronic disabling condition. It will affect most people at some stage in their life and accounts for more sick leave taken than any other single condition.
An acute lower back injury may be caused by a traumatic event, like a car accident or a fall. It occurs suddenly and its victims will usually be able to pinpoint exactly when it happened. In acute cases, the structures damaged will more than likely be soft tissue like muscles, ligaments and tendons. With a serious accident, vertebral fractures in the lumbar spine may also occur.
Chronic lower back pain usually has a more insidious onset, occurring over a long period of time. Physical causes may include osteoarthritis, rheumatoid arthritis, degeneration of the discs between the vertebrae or a spinal disc herniation, or tumors (including cancer).
What Are the Causes of Back Pain?
It is important to understand that back pain is a symptom of a medical condition, not a diagnosis itself. Medical problems that can cause back pain include the following:
Mechanical problems:
A mechanical problem is a problem with the way your spine moves or the way you feel when you move your spine in certain ways. Perhaps the most common mechanical cause of back pain is a condition called intervertebral disc degeneration, which simply means that the discs located between the vertebrae of the spine are breaking down with age. As they deteriorate, they lose their cushioning ability. This problem can lead to pain if the back is stressed. Other mechanical causes of back pain include spasms, muscle tension, and ruptured discs, which are also called herniated discs.
Injuries:
Spine injuries such as sprains and fractures can cause either short-lived or chronic pain. Sprains are tears in the ligaments that support the spine, and they can occur from twisting or lifting improperly. Fractured vertebrae are often the result of osteoporosis, a condition that causes weak, porous bones. Less commonly, back pain may be caused by more severe injuries that result from accidents and falls.
Acquired conditions and diseases:
Many medical problems can cause or contribute to back pain. They include scoliosis, which causes curvature of the spine and does not usually cause pain until mid-life; spondylolisthesis; various forms of arthritis, including osteoarthritis, rheumatoid arthritis, and ankylosing spondylitis; and spinal stenosis, a narrowing of the spinal column that puts pressure on the spinal cord and nerves. While osteoporosis itself is not painful, it can lead to painful fractures of the vertebrae. Other causes of back pain include pregnancy; kidney stones or infections; endometriosis, which is the buildup of uterine tissue in places outside the uterus; and fibromyalgia, which causes fatigue and widespread muscle pain.
Infections and tumors:
Although they are not common causes of back pain, infections can cause pain when they involve the vertebrae, a condition called osteomyelitis, or when they involve the discs that cushion the vertebrae, which is called discitis. Tumors, too, are relatively rare causes of back pain. Occasionally, tumors begin in the back, but more often they appear in the back as a result of cancer that has spread from elsewhere in the body.Although the causes of back pain are usually physical, it is important to know that emotional stress can play a role in how severe pain is and how long it lasts. Stress can affect the body in many ways, including causing back muscles to become tense and painful
Risk Factors for Back Pain?
Although anyone can have back pain, a number of factors increase your risk. They include:
Age: The first attack of low back pain typically occurs between the ages of 30 and 40. Back pain becomes more common with age.
Fitness level: Back pain is more common among people who are not physically fit. Weak back and abdominal muscles may not properly support the spine. “Weekend warriors” – people who go out and exercise a lot after being inactive all week – are more likely to suffer painful back injuries than people who make moderate physical activity a daily habit. Studies show that low-impact aerobic exercise is good for the discs that cushion the vertebrae, the individual bones that make up the spine.
Diet: A diet high in calories and fat, combined with an inactive lifestyle, can lead to obesity, which can put stress on the back.
Heredity: Some causes of back pain, including disc disease, may have a genetic component.
Race: Race can be a factor in back problems. African American women, for example, are two to three times more likely than white women to develop spondylolisthesis, a condition in which a vertebra of the lower spine – also called the lumbar spine – slips out of place.
The presence of other diseases: Many diseases can cause or contribute to back pain. These include various forms of arthritis, such as osteoarthritis, rheumatoid arthritis, and ankylosing spondylitis, and cancers elsewhere in the body that may spread to the spine.
Occupational risk factors: Having a job that requires heavy lifting, pushing, or pulling, particularly when this involves twisting or vibrating the spine, can lead to injury and back pain. An inactive job or a desk job may also lead to or contribute to pain, especially if you have poor posture or sit all day in an uncomfortable chair.
Cigarette smoking: Although smoking may not directly cause back pain, it increases your risk of developing low back pain and low back pain with sciatica. (Sciatica is back pain that radiates to the hip and/or leg due to pressure on a nerve.) For example, smoking may lead to pain by blocking your body’s ability to deliver nutrients to the discs of the lower back. Or, repeated coughing due to heavy smoking may cause back pain. It is also possible that smokers are just less physically fit or less healthy than nonsmokers, which increases the likelihood that they will develop back pain. Furthermore, smoking can slow healing, prolonging pain for people who have had back injuries, back surgery, or broken bones.
Back Pain Relief Tips For Pregnant Women
Back pain is one of the banes that generally go with pregnancy. It is a common complaint. More than 50 % of the pregnant woman population suffers from it.Back pain during the pregnancy is mainly due to change in the contours of the body of the woman, as baby grows within and puts on additional weight, month after month to the mother. This extra weight causes a change in the center of gravity of the woman's body. Major hormonal changes are also noticed in the early stages of the pregnancy, which is an additional cause of the back pain.The center of gravity of women's body shifts forward with the growth of the uterus. Her postures and movement style change and this put additional strain on her back, resulting in backache.In certain cases, urinary infections which are also common during the pregnancy can be the cause of back pain. If the woman has acute back pain during the early stages of pregnancy, the same requires immediate attention of the doctor. Back pain during the pregnancy can be due to a multiplicity of factors which demands immediate attention.Medication for the sake of medication should be avoided during pregnancy. You are responsible for two lives, so any medication will only be by the advice of the doctor. Exercising is the sure remedy for a pregnant woman. Simple walking is the best exercise. But do not do aggressive walking.Avoid slouching. Maintain an appropriate posture by using a lumber cushion or pillow. Cultivate by experience good body mechanics. Muscular exercises are a deterrent to back pain.A pregnant woman is not expected to stand for long periods, say while traveling and for any other reasons. Do not change your sitting position too often. In the early stages of pregnancy proper rest and adequate sleep is necessary.Avoid high-heeled shoes at all costs. The practice is dangerous as it will put lots of strain on the back. Use a low flat stool for sitting. Avoid kitchen work for longer durations.Your clothing should also be imaginative. Avoid tight clothing. Even if you are tired, avoid slumping forward. Slumping pushes the rib cage forward and down to the stomach. You can well imagine the resultant problems. While standing, be comfortable and keep your knees soft.Many of your experienced friends and relatives can give you the correct tips for your backache problem. Such tips at times are more useful than the medical advice you get from your family doctor
Back Pain Exercises
In addition to regular cardiovascular exercise, the American Academy of Orthopedic Surgeons has also recommended a series of exercises that have been specifically chosen in order to help strengthen and condition the muscles that support the spinal column. These exercises can be done at home, and they do not require any special exercise equipment.
The primary goals of an exercise program for your spine are to make the muscles of your back, stomach, hips and thighs strong and flexible. These exercises should be incorporated into an overall program of aerobic conditioning such as walking, bike riding, swimming, or jogging. Before beginning any exercise program, check with your doctor to make sure that there are no other medical considerations that would change your approach to the exercise program. If exercise is new to you, then consider working with a certified personal trainer who can help you develop an exercise program that will meet your goals.
Swimming is often recommended as a good exercise for back sufferers as it strengthens the muscles while your body is supported by water. Swim crawl with side breathing rather than breaststroke, because breaststroke can put strain on the neck and back (and on your knees too). Aqua-aerobics is probably an especially good start. Your local leisure or community center may run exercise classes.
Here are some starter exercises to strengthen your muscles - they are too boring to keep up for long, but they enable you to exert close control over back stress and pain, while you build up some initial muscle tone.
Don't persevere with anything that makes your back pain worse.Do a little every day, not a lot every few days.
- Wall slides to strengthen back, hip, and leg muscles Stand with your back against a wall and feet shoulder-width apart. Slide down into a crouch with knees bent. Count to five and slide back up the wall. Repeat 5 times.
- Leg raises to strengthen back and hip muscles Lie on your stomach. Tighten the muscles in one leg and raise it from the floor. Hold your leg up for a count of 10 and return it to the floor. Do the same with the other leg. Repeat five times with each leg.
- Leg raises to strengthen stomach and hip muscles Lie on your back with your arms at your sides. Lift one leg off the floor. Hold your leg up for a count of 10 and return it to the floor. Do the same with the other leg. Repeat five times with each leg. If that is too difficult, keep one knee bent and the foot flat on the ground while raising the leg.
- Back leg swing to strengthen hip and back muscles Stand behind a chair with your hands on the back of the chair. Lift one leg back and up while keeping the knee straight. Return slowly. Raise other leg and return. Repeat five times with each leg.
- Curl
- Lie on your back with your knees bent and feet flat on your bed or floor. Raise your knees toward your chest. Place both hands under your knees and gently pull your knees as close to your chest as possible. Do not raise your head. Do not straighten your legs as you lower them. Start with five repetitions, several times a day.
- Back bend Stand with your feet slightly apart. Place your hands in the small of your back. Keep your knees straight. Bend backwards at the waist as far as is comfortable, and hold the position for one or two seconds.
- Single/double Knee to chestLie on back with both knees bent. Bring one knee to chest, grasp knee with both hands, pull as close to the chest as you can. Lower knee back to starting position. Repeat with other leg.
Prone Press-upsLie on stomach with palms by shoulders as if to do a push-up. Slowly push shoulders up while keeping pelvis in contact with the surface; back and buttocks relaxed. Slowly lower shoulders. Move cautiously for several repetitions and then move more vigorously as tolerated. Lock elbows, exhale, and let the lower back sag while sustaining the up position for several seconds during last few repetitions.
The best type and intensity of exercise is different according to your condition, your fitness and the state of your back. You need some exercise, but not too much. That's why you may be given conflicting advice by different experts. If that happens, learn the broad principles and then go your own way - it's your body and only you can feel it. The key is to start gently, choose your sports carefully, and gradually develop into a more strenuous regime. Getting fit is a stress/recovery process, while most bad backs result from too much or too prolonged stress with incomplete recovery. Your exercise "sweet spot" will be unique to you, and will change as you get fitter and your back heals
Low Back Exercise Guide: Regular exercises to restore the strength of your back and a gradual return to everyday activities are important for your full recovery. Your orthopedic surgeon and physical therapist may recommend that you exercise 10 to 30 minutes a day one to three times a day during your early recovery. They may suggest some of the following exercises. This guide can help you better understand your exercise and activity program, supervised by your therapist and orthopedic surgeon.
Features & Benefits
Sure you can have a choice to read hundreds if not thousands of books and guides on back Care, but do they really offer you any kind of advice that you don't already know ?Do you know what affects 65 million Americans in their lifetime, and sends more people to the doctor, the hospital, or the operating room? Back pain. Back pain, lower back pain in particular, is usually only temporary lasting just a few weeks or months. However, for many people, back pain can last for years. This persistent pain is usually caused by degenerative disc disease (DDD).
Low back pain can often be attributed to complex origins and symptoms, and it does not discriminate. It can originate from identified muscle trauma, or an unknown non-traumatic event. Low back pain can also begin in other regions of the body and eventually attack the muscles or other structures in the lower back. Sometimes low back pain can even begin in the nerves or nervous system. Other origins for low back pain are post-neural difficulties, congenital disorders, trauma, infections, degenerative disorders, inflammatory diseases, circulatory disorders or any of
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