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Understanding Back Pain

Leading cause of disability worldwide

80%of adults experience back pain in their lifetime
View ConditionsSee Exercises
Understanding the Spine

Spine Anatomy

Spine anatomy illustration

The spine is a complex structure of 33 vertebrae, cushioning discs, facet joints, and a network of nerves providing support and flexibility.

Key Structures

  • Vertebrae (33 bones stacked)
  • Intervertebral discs (cushions)
  • Facet joints (allow movement)
  • Spinal nerves (exit between vertebrae)
  • Paraspinal muscles (support spine)
Common Causes

Back Pain Conditions

Herniated Disc

Very common

Disc material pushes out and presses on spinal nerves causing sciatica.

Symptoms

  • Radiating leg pain (sciatica)
  • Numbness or tingling in leg/foot
  • Weakness in leg
  • Pain worse with sitting

Spinal Stenosis

Common over 50

Narrowing of spinal canal that compresses nerves from arthritis and degeneration.

Symptoms

  • Pain with walking
  • Relief when bending forward
  • Leg weakness or numbness
  • Balance problems

SI Joint Dysfunction

15-30% of low back pain

Inflammation or abnormal motion in sacroiliac joint connecting spine to pelvis.

Symptoms

  • Lower back pain on one side
  • Hip or buttock pain
  • Pain sitting or standing long periods
  • Pain climbing stairs

Facet Joint Arthritis

Common

Arthritis in the small joints that connect vertebrae.

Symptoms

  • Pain bending backward
  • Morning stiffness
  • Localized tenderness
  • Pain that does not radiate past knee

Muscle Strain

Most common cause

Overstretching or tearing of back muscles or ligaments from lifting or twisting.

Symptoms

  • Localized pain
  • Muscle spasms
  • Stiffness
  • Pain with movement
Physical Therapy

Recommended Exercises

Consult a healthcare provider before starting any exercise program.

Cat-Cow Stretch

10 cyclesSpinal mobility

On hands and knees, alternate between arching back up (cat) and letting belly drop while looking up (cow).

Bird Dog

3 sets of 10 each sideCore stability

On hands and knees, extend opposite arm and leg simultaneously. Hold 3 seconds, return to start.

Knee-to-Chest

Hold 30 sec x 3 each legLower back stretch

Lie on back, pull one knee toward chest while keeping other leg flat.

Pelvic Tilts

3 sets of 10Core activation

Lie on back with knees bent. Flatten lower back against floor by tightening abs. Hold 5 seconds.

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Red Flags

When to See a Doctor

  • ! EMERGENCY: Loss of bowel or bladder control
  • ! Progressive leg weakness
  • ! Numbness in groin/saddle area
  • ! Unexplained weight loss with back pain
  • ! Pain from significant trauma or fall
  • ! Fever with back pain
  • ! Pain that wakes you from sleep
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