Back pain awareness week has just finished and was important to highlight back pain as a problem within our society, one which can touch each of us on a daily basis.
There are many structures within the spine which may emit pain. The Disc is the most commonly affected, it is the central shock absorption structure and enables the spine to bend smoothly. The problem comes when the disc is static for long periods or abnormally loaded during movement. It requires a fine interaction of movement and the flowing of fluid in and out keeping the cells hydrated and healthy.
The Disc is loaded with fluid it is sensitive to pressure changes so it is vital we bend properly and in a controlled manner. During static postures the disc can be subjected to the starvation of fluid carrying nutrients and oxygen and therefore the cells will become dysfunctional. This can accelerate degeneration and further make the structure susceptible to injury.
The joints either side of the disc, the facet joints, are responsible for allowing each vertebrae to sit on top of one another. The joints follow the same basic properties as any other joint in the body. They have cartilage to protect bone surfaces and enable movement, fluid to nourish the cartilage and a membrane to encapsulate the area. Like any other joint in the body it can become stiff is its not moved.
The spine has a primary role of housing the spinal cord as it descends through the body to supply respective muscles, joints, organs etc. with a nerve impulse and reciprocally carry information on a return journey to the brain.
Looking after your spine is a way to enhance to general well being. Maintaining a healthy diet and regular exercise will ensure you muscles are adequately conditioned to deal with the stresses and strains of daily living. Diet will provide the body with appropriate nutrients to nourish cells and keep them healthy.
Sounds a lot? Ok, then let’s start a little smaller. Here are some very simple stretches with the aim of enhancing flexibility and therefore reducing the chances of getting back pain.
1: Flexion Lie on your back with your knees to chest- clasp arms round
2: Rotation
3: Extension Put hand on buttocks and gently lean backwards
4: Flexion (also called angry Cat!) On all fours with arms below shoulder baldes gently arch the back.
The names of each exercise relate to the direction of movement the spine is subjected to.
They are easy and require no special equipment. They should be done GENTLY, SLOWLY, and IN A CONTROLLED MANNER.
Do not rush exercises and always make sure you are in complete control of the manoeuvre.
Aim to perform these exercises twice a day repeating each 5 times and holding the stretch for 10 seconds at a time.
If you have an existing problem or you are not sure if these exercises are for you then consult one of our physiotherapists in person or by telephone. In general they are safe, however you should discontinue use if encountering pain.
Written by Adrian Wagstaff Chartered Physiotherapist at The Warr Physiotherapy Clinic Wokingham
http://www.warrclinic.co.uk/
Written by Adrian Wagstaff Chartered Physiotherapist at The Warr Physiotherapy Clinic Wokingham
http://www.warrclinic.co.uk/
