Conditions What is Spine Injury

Spine Injury Causes Resulting from Trauma, Wear, & Damage

Definition

Spine injury can occur as a result of trauma, wear or damage to the muscles, bones or other tissues that make up the back. Some of the most frequent types of spine injury are strains and sprains, fractured vertebrae and herniated discs. The lower back or lumbar area is a common site for a spine injury and back pain to occur. This area is prone to injury and pain due to the amount of body weight it bears on a regular basis and because it is flexible. In the United States, 50-70% of the general population may be affected by lower-back pain.

The spine consists of 26 bones that are known as vertebrae. These bony discs protect the spinal cord and they also allow you to bend and stand upright. A spine injury can result in a change in the structure of your spine or it can injure the vertebrae and the tissues that surround them. Spine injury includes:

Medical conditions like scoliosis and ankylosing spondylitis
Injuries
Tumors
Conditions that are due to aging, such as herniated intervertebral discs and spinal stenosis
Infections

Diseases of the spine can cause pain and spine injury if the bone puts pressure on the spinal cord or on the spinal nerves. Spinal injuries due to diseases can also limit or impair movement. The treatment for spinal injury depends on the cause and may include surgery or a back brace.

Back injury and sports

Getting exercise and staying active can help reduce your overall risk of a spine injury and back pain, and it can also put fun into your life and increase your sense of well being.

Almost every sporting activity puts you at some risk for spine injury, so it's vital to keep your ligaments and spine that help to support your vertebrae strong and flexible. When your spine is healthy, you can prevent spine injury associated with sports.

Core strengthening is a way of getting your back and abdominal muscles to the point that they can support your spine. You can ask your physician or a physical therapist about exercises to strengthen your core.

If you've injured your back or suffered a spine injury, talk to your doctor about staying safe when you start to participate in sports again.

Biking

Riding a bicycle helps strengthen your leg muscles, but it doesn't help the muscles around your spine very much. If you bend forward on a bicycle and arch the upper back while pedaling, you can strain your neck and back muscles. Riding a mountain bike on the rough and uneven ground can cause jarring and jerking of your vertebrae.

To avoid spine injury while biking:

Make sure your bike fits you. The staff at a good bicycle store or shop can help you find a bicycle that fits your body.
Avoid mountain biking to reduce your chance of a spine injury
Don't just push down when pedaling, pull up on the pedals, too
Biking gloves may help you gain more control of the bike and decrease jarring; a handlebar cover may help also
Install shock absorbers on the front wheel of the bike to decrease your risk of spine injury
To reduce pressure on your neck and lower back and decrease the risk of spine injury, choose a more upright seating position
For the least amount of back stress, choose a recumbent bicycle

Weightlifting

This sport can cause spine injury, especially in people over the age of 40 due to degenerative changes in the spinal discs.

To prevent spine injury when lifting weights:

Warm up your muscles with aerobic exercise for at least 15 minutes before lifting
To reduce the risk of spine injury, avoid free weights and use weight machines instead. You don't need a spotter and training machines put less stress on the spine
Instead of adding weight, which can increase the risk of spine injury, add repetitions to increase your strength
Learn the proper techniques from a qualified trainer
Avoid exercises that are especially likely to over-stress your spine and cause a spine injury. These are ones like dead-lifts, squats, snatches, and clean-and-jerks

Golfing

Spine injury can happen even on the golf course. The swing requires a very force-filled rotation of the back, putting tremendous amounts of pressure on the muscles, joints, ligaments, and discs of the spine.

To reduce your risk of spine injury while golfing:

Ask your trainer or a physical therapist about how to use the right posture and technique to prevent spine injury
Always warm up your upper legs and your back muscles before beginning a round of golf.
When you bend over to pick up your ball, don't bend at the waist. Bend at your knees to prevent a spine injury.
Don't carry your heavy golf bag around the course. Walking is good exercise, but use a push cart for your bag.

Running

Running can cause spine injury due to the repetitious causes jarring of the lower back, causing compression on the joints of the spine.

Tips to help reduce the risk of spine injury:

Don't run on uneven ground or on concrete. Look for a padded track to decrease your risk of spine injury due to running.
Invest in a good cushioned high-quality pair of running shoes. At the first sign of wear, replace them.
To avoid the risk of spine injury, always warm up first. Stretch your back and your leg muscles. Try to strengthen your core on non-running days so the muscles that support your spine are strong.

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Questions & Answers

What is the best way to treat permanent back and neck pain and stiffness?

Age2B

Here are some tips:

Neck Pain Tips: Sleep with a cervical pillow

Orthopedic or cervical pillows are made with special contours to support the space beneath the neck and head. They are also more concave for the head and provide more support to the neck.

Neck Pain Tips: Sleep on your back

The best position to lie to sleep is on your back. If you sleep on your stomach or on your side, make sure your pillow is not too thick. It should raise your head no more than 4 to 6 inches. This will keep your neck and head from turning to either side.

Neck Pain Tips: Position your computer screen at eye level

While you are working at a computer, sit comfortably in your chair with your computer in front of you. Close your eyes and then open them. When you open your eyes, you should see the middle of the computer screen. If your gaze is not in the middle of the screen, adjust the height of the screen using items like books.

To keep your head from gradually drifting forward, take frequent breaks to stretch. Getting up to walk around at least once every half-hour is one of the best neck pain tips.

Neck Pain Tips: Use a telephone headset

Never hold a phone between your shoulder and your ear. Use a headset or other hands-free system to talk on the phone and avoid abusing your neck and spine.

Neck Pain Tips: Exercise your neck muscles

One of the best neck pain tips is using the chin tuck. You can do this often throughout the day. In addition to helping strengthen the muscles that hold the head in alignment over the shoulders, it also helps strengthen the scalene and sub-occipital muscles.

Age2B

4 answers

What is the best treatment for neck pain and shoulder Pain?

Age2B

One of the best treatment for neck pain and shoulder pain is exercises:

Neck Pain Exercises: Neck Extension

To begin this neck pain exercise, sit up straight in a chair with your feet flat on the floor.
Looking straight ahead, tuck your chin slightly (starting position)
Place the palm of your hand on the back of your neck, at the base of your head
Apply slight forward pressure with your hand, while resisting the forward motion of your neck and head
Hold for a count of 5 and return to the starting position and relax
Repeat the neck pain exercises 5-10 times

Neck pain exercises: Side bend

Sit up straight in a chair with your feet flat on the floor.
Looking straight ahead, tuck your chin slightly (starting position)
Place your left hand, palm down, on the left side of your head (around your ear)
Slightly push your head to the right side with your hand, while resisting the sideways motion of your neck and head
Hold for a count of 5 and return to the starting position and relax.
Repeat 5-10 times
Repeat the neck pain exercises with the other side.

Neck pain exercises: Neck flexion

Sit up straight in a chair with your feet flat on the floor.
Looking straight ahead, tuck your chin slightly (starting position)
Place the tips of your fingers on your forehead
Slightly push your head backward with your fingers, while resisting the backward motion of your neck and head
Hold for a count of 5 and return to the starting position and relax.
Repeat the neck pain exercises 5-10 times

More exercises here: Neck Pain Exercises

Age2B

4 answers

How do I reduce the shoulder and neck pain?

Age2B

Here are some tips:

Neck Pain Tips: Sleep with a cervical pillow

Orthopedic or cervical pillows are made with special contours to support the space beneath the neck and head. They are also more concave for the head and provide more support to the neck.

Neck Pain Tips: Sleep on your back

Neck Pain Tips: Position your computer screen at eye level

To keep your head from gradually drifting forward, take frequent breaks to stretch. Getting up to walk around at least once every half-hour is one of the best neck pain tips.

Neck Pain Tips: Carry weight evenly

Many people make the mistake of carrying a heavy briefcase or their purse on their shoulder or on one side of their body. Doing this causes strain in the muscles and leads to pain.

Remove non-essentials from your briefcase or purse. Consider using a backpack to evenly distribute the weight across your shoulders. If you choose to carry a purse or backpack, keep your shoulders level while carrying it.

Neck Pain Tips: Maintain a proper posture

The most common posture contributing to neck pain is the “head-and-shoulders-forward” posture. In this position, the neck slopes forward, putting the head in front of the shoulders.

In this position, the head pulls the upper back forward also in a slumped position. This places a strain on the entire spinal column.

More tips here: Neck Pain Tips: Sleeping, Posture, Exercising, Hydration & Prevention

Age2B

4 answers