Archive for September, 2009

1.Weak muscles, caused by insuffient exercise, are a major cause of back pain. The body is a unit-the various muscles act together. The lower torso is carried by the abdominals as well as the lower back muscles. The upper torso is carried by the pectorals or chest muscles, as well as the upper back muscles (trapezius and lats). So any exercise plan for back pain need to strengthen and stretch not only the major back muscles, like the lats and traps but also muscles in the front of the body, particularly the abdominal muscles. The abdominal muscles (often called the core muscles) help to support the spine and upper body. The abdominal muscles comprise the internal and external obliques down the side of your waist, and the six-pack muscles or the rectus abdominus, that run down the middle of your abdomen.

2.Poor range of movement or lack of flexibility in the back muscles. This is also caused by lack of exercise. It can result in back pain when you perform a sudden movement outside of your normal range of motion. For example when your lower back muscles are inflexible and you twist suddenly, you can strain those muscles. Stretching the muscles of the back to increase your range of motion is important.

3.Tight chest, shoulder or hamstring muscles. Because the body is a unit, you must stretch connected muscles as well as the back muscles. The hamstring muscles are attached to your pelvis and will, if tight,pull on the pelvis, causing rounding of the lower back. This can lead to back pain. Stiff shoulder muscles will likely cause neck and upper back pain. The chest muscles are connected to the shoulder so will pull on the shoulder if tight and will cause shoulder and neck pain.

4.Poor or incorrect posture. Most of us sit for long periods, whether at work, watching TV or driving a car. Incorrect posture while walking or standing can cause backache. eg rounded shoulders can cause upper back pain. The best way to improve posture is exercise to strengthens the postural muscles.

5.Moving your body incorrectly. A common way of pulling and straining back muscles is whilst picking up objects. I’ve done that a few times, as I’m sure most of us have. When picking up objects, bend your legs and let the legs take the weight, not the back. Everyday actions like getting into and out of a car or sitting down in a chair are also important to be aware of. Twisting your body when you get into or out of a car can strain your back.

6.Being overweight. Carrying a body weight that is too high puts too much strain on the back muscles. In addition, you are likely to have a smaller range of motion and be less flexible. So any sudden movements are more likely to cause muscle strains.