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Click Here to Lose the Back Pain! Back-MusclesAnatomy: The main muscles of the back are the erector spinae, the latissimus dorsi and the trapezius. These back muscles, along with ligaments, the vertebral column, and connective tissues, enable the body to bend, stretch and rotate. The erector spinae is a collection of overlapping muscles that run the entire length of the spine. These muscles are connected to the vertebrae and the ribs. The latissimus dorsi are wide flat muscles that run around the sides of the body toward the back, attaching to the lumbar (the part of the vertebral column that lies below the ribs and above the pelvis) and lower half of the thoracic spine (the part of the vertebral column that attaches to the ribs). The latissimus dorsi provide support for the back. They are also is used in arm movements. The trapezius is the muscle of the upper back. When you shrug your shoulders it is the trapezius that is working. In addition, the trapezius moves your head backward and forward. Since the trapezius connects to the shoulders it is also involved in movements of the arms and shoulders. Some exercises which strengthen the trapezius are swimming, rowing, tennis, squash, weight training, cross-country skiing, water-skiing, golf, martial arts and boxing. Because the back is involved in almost every movement we make it is one of the most common sites of injury. It is estimated that 70% to 80% of the total population will complain of a backache at least once during their lifetimes. Because the back is a complex structure composed of many elements, namely, the bones, joints, nerves, muscles, and ligaments, there are many possible sites for injury. Luckily, most backaches are not serious. Many are caused by simple strain, sprain or spasm. More serious back problems occur when the discs bulge, or herniate, from between two vertebrae, causing pressure on the adjacent spinal nerves. When this happens, the most common symptom is shooting pains in the arms or legs, depending on which spinal nerve is involved. In addition to pain, the pressure on the nerve may cause the person to experience tingling or numbness in the affected arm or leg. To prevent back injury and pain follow some simple guidelines. One of the easiest way to prevent backache is to keep your back and abdominal muscles strong and flexible with regular exercise. If you already have back problems, see your doctor first before beginning an exercise or stretch program. Here's over fifty great exercises you can do with a Ther-Ball at home to improve your back Disclaimer: Always consult a qualified physical therapist for therapeutic exercises specific to your needs and present condition. In addition to the exercises, you can modify your life now to be kinder to your back. If you are overweight, try to drop those extra pounds. Excess weight puts more strain on the back muscles and ligaments. Try to develop good posture. Good posture keeps the pelvis forward and the stomach and buttocks tucked in. When you sleep, avoid sleeping on your stomach. Sleeping on your stomach adds more stress to your back. Instead, sleep on your side, with your knees slightly bent. If you have to stand for long periods of time prop one foot up on a low stool or box. This relieves some of the strain on the back. My suggestion for the best bed for your back
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