Back and Neck Problems

The Cause of Internet and TV Addiction?

www.causeof.org

· The Lumbar Region (Lower Back)

· Causes of Neck Muscle Strain

· Risk Factors for Back and Neck Pain

· Lower Back Support

· Muscle Tension in the Neck

· Exercises for Lower Back Pain

· Neck Adjustment

· Resources

The Lumbar Region (Lower Back)

Purpose

"The lower back, or lumbar region, is the most important area from the standpoint of posture. Since we (homo sapiens) stand and walk erect, the lumbar region must support the entire weight of our upper body (the torso) and the head and arms. It also must support most of the load when we work.

Suite101.com: I Am Your Back. Treat Me Right.

Problems

· Improper alignment,

· Weakened muscles,

· Unhealthy joints, or

· Compressed (squashed) disks

will usually result in lower back problems and pain, conditions that severely restrict or reduce the quality of life."

Suite101.com: I Am Your Back. Treat Me Right.

Causes of Neck Muscle Strain

"Neck muscle strain may be due to:

· Forward head posture.

· Sleeping on a pillow that's too high, too flat, or doesn't support your head.

· Sleeping on your stomach or with the neck twisted or bent.

· Extended periods of the 'thinker's pose' (resting your chin on your upright fist or arm).

· Watching TV or reading lying down with the neck in an awkward position.

· Stress.

· A workstation that puts the neck in an awkward position.

· Other pressures on the neck muscles.

· Injury that causes sudden movement of the head and neck (whiplash) or a direct blow to the neck.

· Strenuous activity with the upper body and arms.

· Meningitis is a serious illness that causes a severe stiff neck with headache and fever…"

Kaiser Permanente Healthwise Handbook: Back and Neck Problems

Risk Factors for Back and Neck Pain

“Various factors may cause back and neck pain, but back and neck pain are typically associated with overexertion or cumulative trauma involving repetitive or sustained awkward postures. General risk factors for back pain include:

• Anatomical misalignment of the lower extremities

• Imbalances in the leg muscles (the quadriceps and hamstrings)

• Weakened abdominal muscles”

Hip injuries: Snapping hip syndrome (tight iliotibial band) (PDF, 2.96 MB)

· “Dancers are at risk of back pain as a result of faulty dance technique, repetitive awkward postures, and high forces required for throwing or catching partners.

· Musicians are at risk of back pain for opposite reasons, since they are often required to sit for long periods. Some instruments require awkward neck, shoulder, and back postures that must be maintained throughout practice, rehearsal, or performance.

· Neck pain may be associated with

Postures that require support of the head while the neck is twisted, flexed, or extended, or with
Postures that require prolonged support of the arms above shoulder level.

· Psychological stress increases the likelihood of back and neck pain.”

Hip injuries: Snapping hip syndrome (tight iliotibial band) (PDF, 2.96 MB)

Lower Back Support

· Posture: Products: Lumbar Supports

· Sleep: Sleep on Your Back: Tips: Knee Pillows

Muscle Tension in the Neck

· Muscle Tension: Upper Extremity and Neck Flexibility

Exercises for Lower Back Pain

Types of Exercises

“Exercises that may help reduce low back pain include:

· Stretching exercises, which keep your muscles and other supporting tissues flexible and less prone to injury.

· Strengthening exercises, focusing on your back, stomach, and leg muscles.

· Aerobic exercise, to condition your heart and other muscles, maintain health, and speed recovery.”

WebMD: Exercises to reduce low back pain: What exercises may reduce low back pain?

Stretching and strengthening exercises

· “Flexion exercises, which strengthen abdominal and other muscles, and stretch the muscles and ligaments in the back.

Curl-ups
Knee-to-chest exercise

· Additional strengthening and stretching exercises.

Prone buttocks squeeze
Pelvic tilts
Hamstring stretch
Hip flexor stretch
‘Sitting’ with your back flat against a wall.”

WebMD: Exercises to reduce low back pain: How do I exercise to reduce low back pain? (contains links to pictures and additional information)

Things to Avoid

"Some exercises can aggravate back pain. If you have low back pain, avoid:

· Straight leg sit-ups.

· Bent leg sit-ups when you have acute back pain.

· Lifting both legs while lying on your back (leg lifts).

· Lifting heavy weights above the waist (standing military press or bicep curls).

· Toe touches while standing."

WebMD: Exercises to reduce low back pain: What exercises may reduce low back pain?

Don't Overwork the Abdominals

"A muscular imbalance between the abdominals and the low back can cause an arched lower back. The abdominal muscles are the dominant force pulling a weak low back into an arched position. When exercising, a common mistake is to overwork the abdominal muscles and put less importance on strengthening the low back. Incorporate both abdominal and low back strengthening exercises into your exercise routine."

Stand-Up for Health

Neck Adjustment

“Most patients experience immediate relief following an adjustment, however, some may experience

· Temporary pain,

· Stiffness or

· Slight swelling.

Some patients may also experience

· Temporary dizziness,

· Local numbness, or

· Radiating pain.

Fortunately, adverse effects associated with spinal adjustment are typically minor and short-lived.”

CCAChiro.org: Chiropractic Treatment and Patient Safety

“Neck adjustment, particularly of the top two vertebrae of the spine, has on rare occasions been associated with stroke and stroke-like symptoms. While estimates vary, a range of one to two events per million neck adjustments is generally considered to be a conservative risk ratio by the research community.This is considerably lower than the risk of serious adverse events associated with many common health treatments such as long-term use of non-prescription pain relievers or birth control pills.”

CCAChiro.org: Chiropractic Treatment and Patient Safety

“There are many risk factors for stroke including

· Blood clotting problems,

· Hypertension,

· Smoking,

· High cholesterol,

· Birth control pills,

· Heart problems and

· Trauma such as blows to the head from car accidents or sports injuries.

A patient's health history and activities have to be examined very carefully in order to determine the most probable cause of a stroke.”

CCAChiro.org: Chiropractic Treatment and Patient Safety

Resources

· ergocise.com: Pinpoint your Pain

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