Most back problems are unnecessary and can be prevented with the proper training and education. Your spine has three purposes:
- Maintain the structure of our trunk and allow for body mobility.
- Protect the spinal cord.
- Act as a shock absorber.
The components of the spine include the vertebral body, disk (fibrous ring, jelly substance middle and shock absorber), facet joints, tendons, and nerves.
What causes back problems?
- Poor posture
- Slumped sitting
- Flat back
- Sway back
- Faulty body mechanics
- Lifting with the back flexed
- Knees in the way
- Twisting without a pivot
- Weight too far away
- Stressful living and working habits
- Work too low and far away
- Reaching with a heavy load
- Back unsupported
- Poor mattresses
- A mattress which is too hard leaves the back unsupported
- A sagging mattress leaves the back in an unbalanced position
- Other risk factors
- Accidents
- Loss of flexibility
- Decline of physical fitness
Types of back problems
- Disc strain or bulge
- Herniated disc
- Acute strains and sprains
- Postural strains and sprains
- Joint stiffness
- Osteoarthritis
What can you do to help your back?
- Use good posture
- When lifting heavy objects, do not lift with your back, but rather bend your legs
- Interrupt or change stressful positions frequently
What are good preventative exercises for back problems?
- Examples of aerobic exercises:
- Swimming
- Running or walking
- Tennis
- Biking