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Back and Neck Care Guide

“My back hurts” is a common complaint for people of all ages. Al least 45% of college students report feeling back pain at some point in their lives.1 Back pain is the fifth most common health problem for which people visit the doctor.2 Your lifestyle may play a big part in the care or abuse of your back or neck. Pain may be due to lifting a heavy object incorrectly, over-exercising, sitting for long periods of time, or carrying a heavy backpack on one shoulder.

This guide will help you understand more about your neck, back and spine. It is recommended that you read the entire guide to maximize your knowledge and understanding of factors that can influence and prevent problems and injuries of your back.

ANATOMY OF THE SPINE
The spinal column is made up of 33 bones, vertebrae, held together by tough bands of tissue called ligaments. Small cartilage discs help absorb shock and minimize friction between the vertebrae. The spinal column protects the spinal cord as it extends from the brain and branches into nerves connecting to various parts of the body. The nerves pass through openings between the vertebrae.

There are five sections of the spine.

Image depicting five sections of the human spine.

 



1. Cervical (C-1 to C-7) - Seven vertebrae in the neck support and move the head.



2. Thoracic (T-1 to T-12) - Twelve vertebrae in the chest/upper back area support the shoulders and upper body.



3. Lumbar (L-1 to L-5) - Five vertebrae in the low back support most of the body weight so they are the largest and strongest of all vertebrae.

4. Sacrum - Triangular structure of the five attached vertebrae. They form the base of the vertebral column.

5. Coccyx (tailbone) - Four fused vertebrae.

 

FACTS ABOUT BACK PAIN
Most low back pain is not caused by accident or injury. It is estimated that in 97% of low back pain, the source of pain is unknown.3 However, it’s believed that back problems often result from an imbalance between tissues (muscles, ligaments and tendons) surrounding the spine or incorrect spine alignment (posture). In ideal posture, the spinal column should for a gentle, sloping “s” shape. When the spine’s natural curves are too extreme or flattened for a long period of time, muscles, tendons and ligaments are forced to adapt by tightening or weakening.

Also, obesity may contribute to back pain by causing the lower back curve to arch too much. Maintaining a healthy weight may relieve some symptoms.

Image depicting "ideal posture."

 Ideal Posture
Gentle, sloping "s"-shaped curve

Image depicting "flat low back curve with increased neck curve."

 Flat Low Back Curve  - Increased Neck Curve

Recommended Exercises for Flat Back
Hamstring Stretch
Abdominal Stretch
Superman

Recommended Exercises for Neck
Arm Pit Stretch
Head Tilt Stretch
Chin Tucks

Image depicting "increased low back curve with increased upper back curve."

 Increased Low Back Curve
Increased Upper Back Curve

Recommended Exercises
Cat or Knee-to-Chest Stretch
Kneeling Stretch
Quadriceps Stretch
Crossover Stretch
Figure Four Stretch
Abdominal Block or Dead Bug

Recommended Exercises
for Upper Back
Corner Stretch
Overhead Stretch
Priming the Pump Stretch
Shoulder Blade Squeeze

Even if your posture looks fine, studies have shown that exercise is one of the few factors that can actually prevent back pain. In addition, strengthening and stretching muscles is a vital part of caring for neck, back and spine conditions.

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