You may use this image in your ezine or website if you choose to publish my article. Click here to see the picture full-sized.--- Kamau Austin

Back pain may begin to affect us as we get older. The statistics
surrounding lower back pain are surprising.  A staggering 60% of
adults will complain of back pain in any given year. Simple back
pain is usually caused by one of three conditions: strains,
sprains and osteoarthritis.

What is back strain?  Back muscles are among the longest,
strongest muscles in the body.   But despite their size these
muscles can actually tear.  When a muscle in the back tears or
rips that is called a muscle strain. 

The most likely cause of muscle strain comes from calling on
the muscle to lift a heavy load before it is sufficiently warmed
up and ready for the activity of lifting.

There may be  subsequent bleeding into the injured area. Pain
will not necessarily be immediate.  Unfortunately, what
sometimes happens is that a person who has injured his back may
continue to engage in the activity that caused the injury since
there is no pain present, thereby further injuring his back.

Within a couple of hours bleeding into the injured area may be
of such volume as to cause pain.  The ripped muscle may then
cause pain, muscle spasms, and swelling.

What is a back sprain?  Sprains are caused by an over
stretching of the ligaments in the back.  They can sometimes
tear when stretched beyond their natural limits.  Sprains can
occur from a single activity or action or from more gradual
overuse over time.   

A sprain in the lower back may also be caused by a tear in an
disc of the vertebra in the lumbar area of the spine.  A torn
disc may secrete a substances that causes inflammation.  Back
pain from a strain can limit activity from three to four weeks.
In some cases the pain can become chronic or the sprain may
recur due to inadequate conditioning.

What is osteoarthritis of the spine?  Spinal arthritis can also
cause back pain.  Osteoarthritis of the spine is caused by the
breakdown of the cartilage between the joints in the back of the
spine.  Friction results as bone rubs on bone.  Flexibility and
range of motion decrease.  Eventually bone spurs typically form
on the spinal vertebrae.  

Osteoarthritis in the spine is of two types. osteoarthritis  of
the lower back (lumbar spine),which produces stiffness and pain
in the lower spine and sacroiliac joint (between the spine and
pelvis). 

Osteoarthritis  of the neck (cervical spine, sometimes called
cervical spondylosis which can cause stiffness and pain in the
upper spine, neck, shoulders, arms and head.

How do I protect my back? Even though back injury can occur at
any time.  There are things that we can do to protect our back
from injury. 

- Proper conditioning.  Working out to develop strength in your
back will lessen the likelihood that you will cause injury to
your back.

- Weight training and abdominal exercises go a long
way to strengthening both your actual back muscles as well as
the supporting muscles that help keep your back from injury. 
Proper  technique. The way in which you perform physical
activity will help you keep your back healthy. Engaging the
knees and leg muscles when lifting will spread the weight out
among a great  area of the body.  Sharing the load with other
muscles will help keep a person from putting undue stress on the
back.

- Proper rest.  When you feel tired, your muscles are more
than likely tired as well.  Tired muscles are less likely to
provide adequate support. When you're tired, you're also more
likely to succumb to forces that could stress or overextend a
muscle.
 
- Proper warm-up. Stretching properly before and after physical
activity loosens up the muscles and increases range of motion. 
The muscles will be less tight and less prone to injury.
Proper supplementation.  Lubrication of the joints and
cartilage can go a long way to lessening the chance that your
back pain will affect you. Phosoplex™ is a supplement that is
recommended for osteoarthritis.   It is a powerful, all natural
and safe solution for joint lubrication, pain relief and the
rebuilding of healthy cartilage.   

For more information on Phosoplex™ see 
http://www.bodestore.com/phosoplex.html

Kamau Austin and Stephanie McIntyre are health and fitness 
enthusiasts and advocates. They write on a regular basis on 
timeless health and fitness tips at the Fit After Forty Blog. 
See more useful health and fitness news and tips at...
http://www.healthandfitnessvitality.com/blogs/fitnessblog.htm