How The Spine Works

 Your spine extends from your skull to your pelvis. It is made up of 24 individual bones called vertebrae, which are stacked on top of each other.

• The front of each vertebra is solid and is called the vertebral body. Behind the body of each vertebra is an arch of bone called the lamina. 
• The arches form a hollow channel known as the spinal canal or vertebral canal, which protects the spinal cord and nerves. 
• A pair of spinal nerves branch out (one to the left and one to the right) from each vertebra. 
• These nerves are called nerve roots and pass through gaps in the arches where they join up to provide sensation and movement to parts of the body. 
• The gaps are called foramens. 
• The vertebrae are separated by soft pads or discs that act as shock absorbers. 
• Each vertebra also has two sets of joints called facet joints which, with the discs, allow the spine to bend. The nerve root foramens are covered by the discs at the front and the facet joints at the back. 
• The vertebrae are also held together by tough bands called ligaments. 
• Together with the spinal muscles, these give the back its strength.

Can Exercise Help Back Pain?

Make sure you're doing the right kind of activity to help protect your spine.

Keeping Fit

Gentle exercise can build strong back and stomach muscles to support your spine and maintain flexibility.

Walking and cycling are easy to incorporate into your daily lifestyle. Swimming is particularly good for backs, because it strengthens the muscles while supporting the body with water. However, some strokes may not be suitable, so get professional advice.

Getting Started

Following a regular exercise routine is a good idea, but if you have a bad back you should consult your doctor or physiotherapist about what exercise is safe.

Try to get a personal assessment - a qualified physiotherapist, osteopath or chiropractor can give you an exercise routine tailored to your own needs.

If you go to an exercise class, check it's run by a qualified teacher and that the teacher knows you have a bad back. A lot of commonly performed exercises may not be suitable for you.

Exercise Dos And Don'ts

When exercising, make sure you do:

• Choose exercises suitable to your level and work up gradually
• Take things at your own pace
• Drink water before, during and after exercise
• Do gentle warm-up stretches before and after exercising
• Wear good footwear and appropriate clothing
• Enjoy yourself

Don't:

• Continue with an activity if it hurts your back
• Eat a large meal before exercising
• Perform exercises on a stone or concrete floor
• Exercise if you feel ill
• Do exercises that put weight or excessive strain on an acutely painful joint or spine