Life Desk :
Back pain is characterized by pain in the back associated with the spinal cord. It may originate from discs between the vertebrae, ligaments around the spine and discs, spinal cord and nerves, skeletal muscle and synovial joints of the spine.
Human vertebrae column or backbone or spine has 33 bones stacked one on top of the other. The upper twenty-four are interlocked and divided from each other by intervertebral discs. The remaining is fused. In the descending order cervical vertebrae have 7 bones C1 to C7. Human thoracic vertebrae comprise 12 bones, T1 to T12. Lumbar vertebrae have 5 bones L1 to L5. Sacral vertebrae have 5 bones S1-S5. Lower back pain is associated with Lumbar vertebrae or L1 to L5. Middle back pain is related to thoracic vertebrae bones T1 to T12.
Causes of back pain
One major source of back pain is skeletal muscle including muscle spasm and strains, pulled muscles, strained ligaments and muscle imbalances.
Slightest injury to the anterior ligaments of the intervertebral disc can cause significant pain.
Intra-articular tissue associated with synovial joints of the spine can become displaced, pinched and give rise to pain.
Osteoarthritis, Osteoporosis, Arthritis, Fibromyalgia
Spinal disc herniation
Ruptured or bulging disks
Lumbar spinal stenosis
Fractures
Inflammatory disease
Other causes could be injury, infection, cauda equina syndrome or abnormal curvature of the spine.
The waking state is associated with movement unless one is meditating or one is a couch potato. There are various factors that lead to the different causes of back pain. Few of them, to note, are poor posture; lifting and carrying something heavy; lifting objects in a wrong way; pulling or pushing; over-stretching or twisting; sitting in a hunched position or bending for long durations; bad mattress or hunched bed; desk job without a break and long driving without a break whether one is hunched or not.
Back pain duration has 3 phases depending on the healing of the connective tissue.
Acute pain lasts up to 12 weeks.
Subacute pain refers to the second half of the acute period or 6th to 12th week.
Chronic pain lasts beyond 12 weeks. The pain may radiate into the legs and the arms.
Posture and seat arrangement
Do not hunch or slump as it makes the spine deviate from its S shape. The whole back should align against the back of your seat. Thus, adjust the seat such that you can engage with the pedals and the steering without having to leave the back of the seat. Adjust the seats such that you can easily see the road; and the hips and the knees are at the same level when the foot rests at the pedals or the car floor. Keep the spine straight and the shoulders square. Pull the steering wheel towards you so that you do not need to stretch up and forward the elbows much. This will put less strain on the arms and neck. Your shoulders should firmly rest against the seat. Head Rest should be at the level with the top of your head or at least at the eye level. Mirrors should be adjusted in such a way, that one needs to sit straight to see through them.
Holding the steering wheel
While the lower back, upper back, shoulders and head should be in touch with the car seat, placement of arms is also important. Try to catch the steering wheel at 9 o’clock and 3 o’clock positions or even lower. The 10 o’clock and 2 o’clock positions put immense pressure on the arms and make the back muscles taut. Try keeping your wrist straight while holding the steering wheel.
Getting in the car
When you are getting into the car, first sit and then swing your legs into the car. Just the reverse applies while getting out of the car. First slide the legs out and then get up. This will put less strain on the lower back. People generally let their leg get in and then dump their whole body in. This is an incorrect way of handling body weight. Do not keep anything in your back pocket or the side seat to avoid unsafe twisting of spine. Distribute the weight on both the legs and do not sit with all the weight resting on just one leg. -Internet
Neck and shoulder exercise
Red lights tend to be very irritating. However one can turn it to one’s advantage. During the wait, you can drink fluids and water to hydrate the body. You can rotate your neck clock wise and anti-clock wise, till you feel light. Bend the head right and rest it on your shoulders. Repeat on the left side. Rotate your shoulders clock wise and anti-clock wise. These exercises will bring warmth and movement to the stiff muscles. This can help prevent back pain while driving.
Back pain is characterized by pain in the back associated with the spinal cord. It may originate from discs between the vertebrae, ligaments around the spine and discs, spinal cord and nerves, skeletal muscle and synovial joints of the spine.
Human vertebrae column or backbone or spine has 33 bones stacked one on top of the other. The upper twenty-four are interlocked and divided from each other by intervertebral discs. The remaining is fused. In the descending order cervical vertebrae have 7 bones C1 to C7. Human thoracic vertebrae comprise 12 bones, T1 to T12. Lumbar vertebrae have 5 bones L1 to L5. Sacral vertebrae have 5 bones S1-S5. Lower back pain is associated with Lumbar vertebrae or L1 to L5. Middle back pain is related to thoracic vertebrae bones T1 to T12.
Causes of back pain
One major source of back pain is skeletal muscle including muscle spasm and strains, pulled muscles, strained ligaments and muscle imbalances.
Slightest injury to the anterior ligaments of the intervertebral disc can cause significant pain.
Intra-articular tissue associated with synovial joints of the spine can become displaced, pinched and give rise to pain.
Osteoarthritis, Osteoporosis, Arthritis, Fibromyalgia
Spinal disc herniation
Ruptured or bulging disks
Lumbar spinal stenosis
Fractures
Inflammatory disease
Other causes could be injury, infection, cauda equina syndrome or abnormal curvature of the spine.
The waking state is associated with movement unless one is meditating or one is a couch potato. There are various factors that lead to the different causes of back pain. Few of them, to note, are poor posture; lifting and carrying something heavy; lifting objects in a wrong way; pulling or pushing; over-stretching or twisting; sitting in a hunched position or bending for long durations; bad mattress or hunched bed; desk job without a break and long driving without a break whether one is hunched or not.
Back pain duration has 3 phases depending on the healing of the connective tissue.
Acute pain lasts up to 12 weeks.
Subacute pain refers to the second half of the acute period or 6th to 12th week.
Chronic pain lasts beyond 12 weeks. The pain may radiate into the legs and the arms.
Posture and seat arrangement
Do not hunch or slump as it makes the spine deviate from its S shape. The whole back should align against the back of your seat. Thus, adjust the seat such that you can engage with the pedals and the steering without having to leave the back of the seat. Adjust the seats such that you can easily see the road; and the hips and the knees are at the same level when the foot rests at the pedals or the car floor. Keep the spine straight and the shoulders square. Pull the steering wheel towards you so that you do not need to stretch up and forward the elbows much. This will put less strain on the arms and neck. Your shoulders should firmly rest against the seat. Head Rest should be at the level with the top of your head or at least at the eye level. Mirrors should be adjusted in such a way, that one needs to sit straight to see through them.
Holding the steering wheel
While the lower back, upper back, shoulders and head should be in touch with the car seat, placement of arms is also important. Try to catch the steering wheel at 9 o’clock and 3 o’clock positions or even lower. The 10 o’clock and 2 o’clock positions put immense pressure on the arms and make the back muscles taut. Try keeping your wrist straight while holding the steering wheel.
Getting in the car
When you are getting into the car, first sit and then swing your legs into the car. Just the reverse applies while getting out of the car. First slide the legs out and then get up. This will put less strain on the lower back. People generally let their leg get in and then dump their whole body in. This is an incorrect way of handling body weight. Do not keep anything in your back pocket or the side seat to avoid unsafe twisting of spine. Distribute the weight on both the legs and do not sit with all the weight resting on just one leg. -Internet
Neck and shoulder exercise
Red lights tend to be very irritating. However one can turn it to one’s advantage. During the wait, you can drink fluids and water to hydrate the body. You can rotate your neck clock wise and anti-clock wise, till you feel light. Bend the head right and rest it on your shoulders. Repeat on the left side. Rotate your shoulders clock wise and anti-clock wise. These exercises will bring warmth and movement to the stiff muscles. This can help prevent back pain while driving.
