Why Your Back Pain is Getting WORSE

About this video

• Video Title: Why Your Back Pain is Getting WORSE
• Channel: Institute of Human Anatomy
• Speakers: None explicitly named, but one primary narrator.
• Duration: 17:23

Overview

This video explains the common causes of back pain, including muscle strains, bulging/herniated discs, sciatica, and degenerative changes. It also provides actionable advice on preventing and managing back pain through proper posture, safe lifting techniques, and targeted exercises for core strength, hip flexors, hamstrings, and glutes.

Key takeaways

• Spinal Anatomy: The spine is a complex structure of 33 vertebrae divided into cervical, thoracic, lumbar, sacral, and coccygeal regions, supported by muscles, ligaments, and shock-absorbing discs.
• Common Causes of Back Pain:
  • Muscle/Ligament Strains: Overstretching or tearing of soft tissues due to sudden movements, poor posture, or repetitive stress.
  • Herniated/Bulging Discs: Weakening of the outer disc layer allows the inner gel-like substance to push out, potentially compressing nerves.
  • Sciatica: Symptoms caused by compression or irritation of the sciatic nerve roots, leading to pain, numbness, tingling, or weakness radiating down the leg.
  • Degenerative Changes: Conditions like osteoarthritis and disc degeneration, often associated with aging, wear and tear, or previous injuries, can cause pain and structural changes.
• Prevention and Management:
  • Ergonomics and Posture: Maintaining a healthy weight, using supportive chairs with lumbar support, ensuring proper monitor height, and incorporating standing/walking breaks are crucial.
  • Safe Lifting: Employing the "breathe and brace" method to stabilize the core when lifting heavy objects.
  • Exercise: Strengthening core muscles (planks, back extensions), improving hip flexor mobility (split squats), strengthening hamstrings (RDLs), and activating glutes (hip thrusts) are beneficial.