Headache Help In Ashland KY | Understanding How to Prevent Back Pain - Stretching Out That Pain in your Back

Chiropractor In Ashland KY | Understanding How to Prevent Back Pain - Stretching Out That Pain in your Back

Daily back pain is more than a nuisance; it can be a painful aspect of everyday life. By understanding a few concepts and adopting a regular program of stretching and exercise, it is possible to relieve back pain. Consulting with a back care specialist is the best way to start, but there are some basics it helps to understand.

Back to Basics -

The back is a series of bones and soft tissue working together to support the body, facilitate movement, and protect the spinal cord.  The centerpiece of the back is the spinal column, supporting the framework of the upper body, and protecting the spinal cord.  Encased in the center of the spinal column, through a hollow shaft in the middle of the vertebrae, is the spinal column. The nervous system comprises the brain and the spinal cord, carrying the signals that control movement and determine sensations. The spinal column is broken into four areas:
1.    Cervical (neck) -Seven vertebrae labeled C1-C7
2.    Thoracic (upper back) – Twelve vertebrae labeled T1-T12
3.    Lumbar (lower back) – Five vertebrae labeled L1-L5
4.    Sacrum and coccyx – a group of fused bones at the base of the spine. 
Round, intervertebral discs separate the vertebrae:  pads of cartilage that keep vertebrae from rubbing against each other, and the spine flexible. Nerve roots radiate from the spinal cord through spaces between the vertebrae, and tendons and ligaments keep the bones of the spinal column in place and provide anchors for muscles.
Stretching Back from Pain -
There are many things that can be done on a daily basis to relieve back pain, and can be carried out at home or the office.  The first step is proper stretching which helps prepare the muscles for an activity, and improves flexibility and range of motion. The next step is to develop an exercise program to strengthen and condition muscle groups.
Before beginning any stretching and exercising routine, keep the following in mind:
“    Most important – pain while stretching is an indication that something is wrong. Pain means there is an underlying problem with your body. If you are stretching correctly and pain strikes (not just simple discomfort), stop and consult a healthcare professional.
“    Do not bounce. Gradually stretch the soft tissue. Bouncing may tear muscles or tendons.
“    Start gently and slowly increase the frequency and the range of the stretching exercises as your body becomes accustomed to the activity. Stretch just to the point of slight discomfort and hold that position for a count of ten. To help increase your flexibility, inhale when you begin the action. When you exhale, increase the depth of the stretch a little more.
“    Wear comfortable clothing to prevent binding or restricting of movement.  
“    Use a clean, flat surface big enough to allow you to move freely.
“    Hold the stretch long enough (15-30 seconds) to allow the muscles and joints to loosen.
“    Develop a regimen of repetition, five to ten times per stretch, to obtain its full benefit.