The Human Back

The Anatomy of the Back The spine or back is made up of 24 bones (vertabraes) aligned in 3 flexible curves. Cervical-neck Thoracic-mid back Lumbar-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 POSITION The way to keeping your back in its strongest position. Examples to where we lose our lordosis: A.S itting B.B ending and Lifting C.S leeping in the wrong position!

Causes of Back Problems What causes backs to be overly stresssed or put into the strongest position can result in lifelong problems: a. Bad posture b. Unsafe lifting c. Lack of exercise d. Poor flexibility in legs and back e. Prolonged sitting f. 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 Exercises Essential in building a muscular cast around the back A.Lying leg lift B.Bridges C.Revesre Fly’s D.Stomach crunches E.Ball Pushups F.Roman chair G.Pull-ups H.Lat pulldowns I.Seated Rows

Flexibility Exercises Essential in keeping muscles from spasming and experiencing fatigue  Knee to chest raise  Press up  Bird dogs  Dead bugs  Neck Tilt  Hamstring and Calf stretch

Cardiovascular Exercise (Aerobic): Increased flexibility through blood flow and lubrication A.Walking B.Swimming C.Biking

Care of Back Injuries Ice Rest Elevation Ease into flexibility Long, slow cardiovascular

Serious Injuries ► Less often require surgery due to breakthroughs in back rehabilitation. ► Example: Joe Montana

CONCLUSION: Remember…………… Awareness is the key to prevention of injury!