The Human BackThe Human Back

The Anatomy of the BackThe Anatomy of the BackThe spine or back is made The spine or back is made up of 24 bones up of 24 bones (vertabraes) aligned in 3 (vertabraes) aligned in 3 flexible curves.flexible curves.

Cervical-neckCervical-neck

Thoracic-mid backThoracic-mid back

Lumbar-lower backLumbar-lower back

The Anatomy of the Back-continued….

The spine is balanced when each of these curves is in its proper place and form.

A. Flexible joints slide to allow movement

B. Cushioned by disc (spongy material shaped like a doughnut to-act as a shock absorbers

C. Each disc in order to function properly must keep its doughnut shape.

LORDOSIS POSITIONLORDOSIS POSITIONThe way to keeping your back in The way to keeping your back in its strongest position. Examples its strongest position. Examples to where we lose our lordosis:to where we lose our lordosis:

A.A. SittingSitting

B.B. Bending and LiftingBending and Lifting

C.C. Sleeping in the wrong position!Sleeping in the wrong position!

Causes of Back Problems

What causes backs to be overlystresssed or put into the strongest position can result in lifelong problems:

a. Bad postureb. Unsafe liftingc. Lack of exercised. Poor flexibility in legs and

backe. Prolonged sittingf. Weak stomach muscles which

pull spine out of alignment

Physiology of Back Injuries

Back injuries can be both temporary muscle spasm or permanent disibilitating structural problems.

A. DISC TEAR-outer casing tears-too much pressure

Physiology of Back Injuries-continued

B. SLIPPED DISC- gel like center squeezes out from disc altering shape

Physiology of Back Injuries-continued

C. DISC DEGENERATION- disc flattens, causing vertebrae to grind, impinging nerves

Muscles in one area of the back often go into spasm while trying to pick up slack from an acutely injured area. This is an example of how the body can heal itself.

Strength ExercisesEssential in building a muscular cast around the back

A. Lying leg liftB. BridgesC. Revesre Fly’sD. Stomach crunchesE. Ball PushupsF. Roman chairG. Pull-upsH. Lat pulldownsI. Seated Rows

Flexibility ExercisesFlexibility ExercisesEssential in keeping muscles from Essential in keeping muscles from spasming and experiencing fatiguespasming and experiencing fatigue

Knee to chest raiseKnee to chest raise Press upPress up Bird dogsBird dogs Dead bugsDead bugs Neck TiltNeck Tilt Hamstring and Calf Hamstring and Calf

stretchstretch

Cardiovascular Exercise (Aerobic):Cardiovascular Exercise (Aerobic): Increased flexibility through blood flow and lubricationIncreased flexibility through blood flow and lubrication

A.A. WalkingWalking

B.B. SwimmingSwimming

C.C. BikingBiking

Care of Back Injuries

• Ice• Rest • Elevation• Ease into flexibility• Long, slow cardiovascular

Serious InjuriesSerious Injuries

► Less often require surgery Less often require surgery due to breakthroughs in due to breakthroughs in back rehabilitation.back rehabilitation.

► Example: Joe MontanaExample: Joe Montana

CONCLUSION:CONCLUSION:

Remember……………Remember……………

Awareness is the key to prevention of injury!Awareness is the key to prevention of injury!