How The Back Works

Back MassageThe back is an amazing structure. As its central support, there are 33 vertebrae balanced on top of each other, held together by ligaments and cushioned by intervertebral disks. There are 7 cervical vertebrae, which are the smallest and most flexible. The top two have very specific functions. The first cervical vertebra, or atlas, articulates with the base of the skull, allowing nodding movements. The second, the axis, rotates around a peg connecting into the atlas and allows turning of the head.

The 12 thoracic vertebrae provide attachments for each of the 12 pairs of ribs, and have long, bony spines projecting from the rear to prevent us from bending too far backwards. Below the thoracic vertebrae, we have five lumbar vertebrae, which are the most solid and strong ones. However, they allow great flexibility in the lower back area. They also provide attachment for some of the big abdominal muscles. The next five sacral vertebrae are fused together before birth to create the sacrum. This triangular bone connects with the hip bones to form the pelvic girdle. Finally, there are four coccygeal vertebrae that fuse to form the coccyx – the remains of our tail!

Although there is only a small amount of movement between any two vertebrae, their combined small movements give the back great flexibility in most directions. The arrangement of many small bones forming a column also provides strong support and attachment points for most of the back muscles.

The main muscles each side of the back are:

  • trapezius – a kite shaped muscle covering the upper back, neck and top of the shoulders. It helps to balance the head by pulling it backwards and raises the shoulders.
  • latissimus dorsi – which runs in a broad diagonal band from the lower back to under the arm. This draws the arms backwards as in rowing.
  • quadratus lumborum – a very deep muscle that connects the bottom ribs with the top pf the pelvis and helps maintain the correct pelvic tilt.
  • erector spinae – the muscle group that forms the rounded contours on either side of the spine, and helps to extend the spine backwards.
  • the gluteals, or buttock muscles – which stabilize the pelvis on the thigh.

Because muscles can only work by pulling on structures to move them, the muscles in the back can only pull backwards. In order to counteract the movements of these large muscles, it’s only recently been realized that we need equally strong abdominal muscles on the front of the body to maintain good posture and a healthy back. Nowadays however, we often don’t develop the necessary strength in these muscles, and the result is lower back problems that develop in our 30s and 40s.

In women, pregnancy contributes to loss of muscle tone, so they tend to suffer lower back pain at a younger age. In men, the loss of abdominal muscle tone and development of a paunch in their 40s tends to be the trigger. Back muscles can often be too tense, distorting the pelvic tilt and leading to problems with vertebral alignment. They may need to be stretched and released, rather than over-strengthened.

Stress And The Back

Some of the large muscle groups in the back are particularly vulnerable to the changes that stress causes in the body, as we need these muscles to run (lower back and buttocks) or fight (upper back and shoulders). Moreover, the modern, largely sedentary lifestyle provides too little exercise to mobilize and stretch all the back muscles properly and too much sitting, which puts strain on the lumbar region and – if we work at a desk or keyboard – tightens the upper back and shoulders. It’s little wonder that back problems are one of the main causes of working days lost in industry, not to mention the pain and suffering of the affected individuals.

The mind and emotions also play a part in our body posture. A happy, confident person moves in a balanced, upright and open-bodied way. Someone who is sad, depressed, tense or anxious tends to be bowed and stooped, with an inward, closed body position.

Not only can back problems cause pain in specific areas, but misalignment of the spine can lead to pressure on the nerves that leave the spinal cord between each vertebrae. These nerves lead to all our internal organs and structures, allowing the brain to control and co-ordinate our body’s involuntary activities. If the nerve supply to a particular area is impaired, the circulation and lymph flow in that area will be poorer and the organ or structure may not function properly. Therapies such as osteopathy and chiropractic work to realign the spine, to relieve pain and restore full function by freeing the nerve supply from restriction.

Essential Oils And The Back

For back problems, choose essential oils with muscle relaxing, pain relieving and anti inflammatory properties. Before attempting to treat, find out as much as you can about the condition. If there’s any chance that the back is damaged, the safest way to use essential oils is in a cool compress. Consult a professional before using massage. Only massage if you’re sure that the problem is muscular tension, as stimulating an already inflamed area may worsen pain and inflammation.

Relax The Back 250x250Massage

Massage is unbeatable for helping to relieve tension. With suitable essential oils and a caring touch, emotional stress, muscular pain and fatigue are eased.

Compresses

Cool compresses are a safe way to administer essential oils if injury or inflammation are suspected. Warm compresses are soothing for muscular tension and are good for self-help.

Aromatic baths

Using essential oils in the bath gives all round effectiveness. Again, hot baths may not suit back conditions where inflammatory or injury is present, but are ideal for relaxing muscles. As circulation improves in the warm water, penetration and aroma of essential oils will be increased.

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11 Responses

  1. George says:

    One of the best things I have found for relaxing my back is an inversion table. When hanging upside down gravity works in reverse and stretches the back muscles enabling them to fully relax.

    Also, when I have had a minor back issue, I have found that activity is the best way to a faster recovery. Sitting in one position for a long period because your back hurts is a sure fire way of setting off other miuscle spasms and strains delaying recovery.

  2. Chad says:

    This was a good article. I especially like the overview of the spine. I am a physical therapist and know all too well the problems associated with back pain and poor posture. A large part of our patient population is seen for this very thing, especially with the increased use of computers. I had not thought much about using essential oils, though we have considered bringing on a massage therapist to our practice.

  3. keith says:

    This may seem a little crazy but often times back pain is caused by dehydration(assuming there is not some other trauma that is the issue).

    The book, The Body’s Many Cries For Water is an excellent read on the subject. You will be suprized at the various symptoms caused by lack of water, and pain is one of them.

  4. Really comprehensive and accurate stuff; thanks for sharing. Can I add that addressing muscle imbalances through physiotherapy and core strengthening exercises is also a valuable tool in maintaining a healthy back.

  5. Payday Loans says:

    This was a great post. I had no idea that my back pain could be cause because I have no strenght in my stomach muscles. Thanks for the information.

  6. Alister says:

    The first thing you should try is to drink more water, prolonged water deficiency can cause a number or aches and pains.

  7. Laura says:

    Aromatherapy, particularly Lavender oil (breathing it in), can help relieve many aches and pains as it is a naturally occurring antioxidant.

  8. Jack says:

    Don’t forget green tea with lemon. The added lemon doubles the effectiveness of the tea, and so this gets into your blood stream much better, wiping out a boat load of anti-oxidants.

  9. This is very interesting. I have heard that if you always stretch your hamstrings and your hips, you will decrease your lower back pain immensly.

  1. January 8, 2008

    […] this not give you the best workout, but also increases the chances of you getting injured. When your back is rounded your spine is not getting enough support which is a problem and can be dangerous, […]

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    […] you can perform however, which can even be done right at your desk. These exercises can help you to ease back pain and boost your energy and stay focus and more […]

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