Your back consists of stacked bones called vertebrae. There are discs between the vertebrae that act as shock absorbers and allow the spine to bend. Each disc consists of a soft semi-fluid centre (the nucleus) that is surrounded and held together by strong ligaments.
The discs in your spine can be the source of a great deal of back pain. This pain can range from a nagging ache and sciatic discomfort to excruciating pain that incapacitates you. There are simple measures you can take to reduce the risk of disc problems occurring and to reduce your pain once problems do occur.
To understand how disc pain happens, it is important to understand normal posture. When standing upright there is a natural inward curve in the lower back called a lumbar lordosis. With this natural lordosis, your body weight is distributed evenly over the discs.
The lordosis is lost whenever you slouch or bend forward. Back problems develop if you find yourself in these positions for long periods of time.
This occurs because the vertebrae are placed in a position that pushes the nucleus backwards and stresses the ligaments at the back of the disc. If the pressure on the ligaments is severe enough they may become weak and allow the soft inside part of the disc to bulge outward (prolapse) and press on the spinal nerves. This can cause sciatic pain in the buttock or down the leg.
Ideally, you want to stop back pain from developing by taking some simple steps to reduce strain to your back. Many chairs don’t offer sufficient support for your lower back. Even well designed chairs can be used improperly. For example, most people sit in the middle of the seat and then slouch backward against the back support.
It is important to maintain the natural lordosis in your lower back while sitting. You can use a specially designed lumbar support that can be attached to your chair or simply roll up a medium sized towel and place it between your lower back and the backrest of your seat. As well, stand up regularly, put your hands on the back of your hips and bend backwards slowly five or six times.
Many activities around the home likegardening, making the bed and vacuumingcause you to stoop forward. Make sure that you stand upright occasionally and bend backwards to relieve the strain on the back ligaments. If you haven't touched the garden for months and decide to spend the day gardening take short breaks. You will be placing your body in positions it is not used to and it is very easy to strain your back this way. If you are doing any lifting, make sure to keep your back straight, bend from your hips and knees keeping the weight of the object close in to your body, do not lift items whilst leaning over with arms extended.Engage your abdominal muscles!
In the event that your back starts hurting be sure to seek help right away. Keeping a gel pack in the freezer is always a great idea.