The majority of back pain is mechanical in nature - it is aggravated or caused by moving parts. Most back problems occur in the lower back - mainly because the lower back is required to absorb a great deal of the body's weight and stress. When pain occurs in this area, it's often the result of using the lower back improperly - in the way you sit, lie down, lift objects, etc.

Back problems involve the whole body, and respond well to the whole body movements and integration that Yoga offers. No back problem can be isolated from the rest of the body.

Abdominal strength alone is not enough to protect the back from injury. One must incorporate a wide range of strength building and flexibility regimes such as Yoga and other techiques. Flexibility and Strength need to be balanced - strong but flexible muscles is perhaps the most important principle in back care

It's a good sign when pain moves towards the center of the spine. Back problems often cause nueropathic pain. Neurologic pain can be referred - it can originate anywhere along the spine, but it may be felt as far away as the big toe. Centralization Phenomenom is the movement of pain from the leg or buttocks to the middle of the back.

The spine consists of 30 bone segments called vertebrae.
7 vertebrae in the cervical (neck) region
12 vertebrae in the thoracic (upper back) region
5 vertebrae in the lumbar (lower back) region.
Beneath the lower back are the sacrum and coccyx (tailbone).

These vertebrae form a ring around the spinal cord and protect it from injury. Between each vertebrae is a small, shock-absorbing cushion known as a disc. Vertebrae are held together by muscles and ligaments - bands of tough tissue.

The lumbar spine extending below the ribs to the coccyx (tailbone) is a weight-bearing structure, but it is relatively flexibile, allowing for movement above the more or less fixed and weight-bearing pelvis.

The lumbar vertebrae are massive, reflecting their weight-bearing role. The Lower Back consists of numerous structures, all of which can be responsible for pain. Reasons for lower back pain - could be the strong ligaments that connect vertebrae; the discs that lie between the vertebrae, providing cushioning; the facet joints, which help to ensure smooth alignment and stability of the spine; the vertebral bones themselves; blood vessels; and the nerves that emerge from the spine.

The lumbar area is held by 5 sets of muscles -
the erectors behind the spine. The deep muscles of the spine work as guy-wires to support the spine in the upright position. The left and right paravertebral muscles or paraspinal muscles are literally parallel to the vertebrae.
the abdominal fascia - principally the transverse, just besides the spine
the quadratus lumborum - beside the spine but also in front of the abdominals
the psoas - just in front of the spine
the rectus - way in front of the spine.

If you get balance across the first 4 layers, the rectus is not necessary for good lumbar support.

When outer hip muscles get tight, the lower back can get tight.

When properly aligned, the spine forms 3 natural, flexible curves. The spinal curves give the spine strength and resiliency 10 times that of a straight and rigid column.

The lumbar curve is influenced by the illiopsoas, abdominals and hamstrings. These muscles can increase or decrease the lumbar curve just by pulling on the pelvis and altering the tilt of the pelvis.

Excessive Lordosis - Exaggerated Lower Back Curve - can be helped by stretching the illiopsoas, which will decrease its forward pull on the lumbar vertebrae. A tight psoas creates lumbar compression.

This chronic compression on the posterior portions of the lumbar discs and causes increased weight bearing demands on the lumbar facet joints. Prolonged compression interrupts the flow of nutrition to the disc, and the disc begins to deteriorate. As the disc loses volume, the facet joints are no longer held apart the proper distance. These surfaces, which previously glided on one another, now can grate against each other. This puts additional stress on the discs. The paravertebral muscles go into spasm, forming a muscular splint to limit motion. The spasm obliterates the lumbar curve. ?

Shortened/Tight Hip Flexors (illiopsoas and quadriceps) - the muscles that come off the front of the lumbar spine and attach to the hip, in the front of the thigh. These muscles can cause hip and lower back pain since the illiopsoas attaches to the lumbar vertebrae and can also be a contributor to back tightness.

Lengthening and liberating the psoas is key to releasing tension and pain throughout the body because its health directly impacts our posture. It's like a cable that hooks the spine to the legs. It also shares attachments with the diaphragm and lower intestine, so it's connected to our physiology/nervous system in a way that other muscles aren't. It's a vortex that affects the well-being of the entire body.

You'll get better results unwinding other parts of the body if you loosen the psoas first. If the psoas has a lengthened tone, then the abdominals can do their job of holding in the organs, aiding in our physiological pulsations, and assisting the back when lifting or pushing something very heavy. If the psoas is not toned (too lax)- offering no support at all - then you have to bring in the abdominals to make up for what the psoas is not doing. Otherwise, the abs are not necessary to posture. On the contrary, as you draw the abdominals into postural roles thru excessive exercise or lack of tone in the psoas, they start a host of problems, including forward head, kyphosis and respiratory restriction.

Weak abs allow the drooping of the front top of the pelvis to produce lumbar lordosis.

If everything gets low-toned, the upper body collapses into the lower.

The best of both worlds which gives maximum support and leaves the breathing mechanisms free - has to involve lengthened tone of both the psoas and the erectors.

More about the Psoas -
biointelligent framework; supports organs; behind abs
psoas like a shelf;
juicy supple psoas is vital to health of your organs
dryness in tissue - low back pain
biomechanics - called a hip flexor, but is neutral tissue - not a hip flexor, and has many functions
biointelligent tissue; psoatic shelf'; tensile structure
hydraulic pump - connection between diaphragm and psoas
part of the fear reflex
not to manipulate the psoas muscle
It's a messenger - not the problem. Often it messages a chronic movement behavior - low back behavior.
The psoas muscle tightens to keep you supported but then it shrinks/dries.
constructive rest - gives time for psoas to rehydrate
psoas savvy shoe - not limit feet and bones of the feet
dynamic psoas
fluid, energetic system
neutral center or core - hara, dan tien; center of gravity
centered pelvis - no low back problems

decrease (abdominals and hamstrings) the lumbar curve
The flat lumbar curve is frequently the cause of chronic low back problems and leads to a loss of shock absorption - forcing the weight usually borne by the lumbar facet joints onto the discs, with resultant compression and degeneration. If you reduce the lordosis for long periods of time and never properly restore it, you eventually lose the ability to form the hollow (lower back curve).
The rectus and the obliques originate on the lower ribs and insert into the upper rim of the pelvis. When they contract they bring the pubis closer to the ribs. This action tilts the pelvis up and flattens the lumbar curve.

Tight hamstrings can cause back pain since they insert in the buttocks and pull the pelvis out of alignment. People with a flat lumbar curve need not concentrate so much on stretching the front-of-the-body muscles. They should substitute a supine passive hamstring stretch.
Hamstring Stretch - Stretching the leg further away from the floor also stretches the sciatic nerve, which is often involved in back pain. Stretches will relieve nerve compression. A strongly flexed ankle in the final position of the hamstring stretch is also a maximum stretch for the sciatic nerve. A strongly pointed foot suggests a shortening of the calf muscles.

Sciatica was coined in Renaissance Florence. Can take many forms. Pain in the sciatic nerve in the hip or down the leg. Sciatica is not a diagnosis. It's a symptom of nuerological problems somewhere along the length of the sciatic nerve.

Sciatica has a number of causes:
Spine issues including nerve root compression by a herniated disc or facet joint dysfunction.
Compression by the piriformis muscle on the the sciatic nerve in the buttock. The piriformis muscles helps you to externally rotate your hip. It must be stretched to relieve sciatica. When the muscles of your hips, glutei (buttock muscles) and hamstrings become tight, they contribute to lower back tightness and pain. The piriformis sheilds the sciatic nerve but isn't important for the movement of the leg. This muscle is the weakest and least active of the 6 muscles that abduct and externally rotate the thigh. The piriformis muscle causes problems when it becomes scarred or tightened and presses against the very nerve its meant to cushion and protect.

The ITB band isn't a muscle, it's a thick strip of much less elastic tissue called fascia, a fibrous material similiar to tendons and ligaments. The IT band begins on the outer hip and coonects to the leg bones at the outer knee, and its primary function is to stabilize your knee. Instead of trying to lengthen the IT band, you need to gently stimulate the area around it to increase blood circulation. You can safely stretch the muscles that attach to your IT band. The most important of these, the gluteus maximus, is an external hip rotator, like the piriformis. Stretch these muscles and stimulate the IT band.

Weight and Sciatica - Keeping weight down is important because fatty tissue 'wads up' and obstructs the path of the sciatic nerve between the hip joint and the ischial tuberosity, narrowing it during sitting and contributing to compression of the nerve.

After muscles have released their tightness, the emphasis can be redirected to strengthening weak muscles. Strengthening back muscles is crucial to balancing the range of motion and to support the body for better posture. A strong, sexy back comes from perfect posture.

Strengthening your Lower Back -

Strengthening your Mid & Upper Back -

The Thoracic Spine serves as the most stable part of the spine, a central solid core area anchoring the more mobile neck and lumbar spine. Assists motion and gives stability to the shoulder. It protects the heart, lungs and the diaphragm, the primary respiratory muscle, a dome-like muscle that sits underneath your rib cage.

Scapular Stabilization - The key anti-slump muscles - the rhomboids and the trapezius - are in your upper back and between your shoulder blades. Scapular Stabilization - Feeling your shoulder blades squeeze together is the strength of your upper back. They hold the spine erect by positioning the shoulder blades close together. This opens your chest, allowing for more effective breathing. The muscles between the shoulder blades are important for body alignment and good posture and help to stabilize the shoulder girdle for safe movement of the shoulder joints. It also increases shoulder range-of-motion.

It is vital for the scapula to be dynamically stabilized during certain movements to avoid injury of the rotator cuff and provide conditions for optimal leverage.

Back Bends
Back Bends keep discs healthy. Bring power into the upper back w/back bends. Strengthens the back extensors, the deep layer of back muscles that holds the body up against the force of gravity - muscles neglected in most exercise programs. Both traction and back bends help herniated discs - Back bends elongate and thins spinal cord and nerve roots while moving disc material out of their path. Back bends increase the lower back curve which gives the spine more length. Increasing the length of the course of a nerve by arching the back thins the nerves just as stretching a rubber band thins it. Stretching the nerves and adjacent membranes helps them fit better into the spinal canal. Physically stretching the nerves tends to move them within the canal, reducing the effects of any adhesions. Cobra pulls disc material away from nerve rootlets.

The Rectus runs down the length of the abdomen from hte lower part of the chest to the top of your pelvis. It flexes the trunk. It also tilts the pelvis backward, making it important in maintaining a normal low back curve and preventing back pain. You use it when you do crunces and pelvic tilts. When activated, the enitre muscle cotnracts, so it is extremely difficult to work only the upper or lower part. The best exercise for the rectus is crunches. Pelvic tilting is the best exercise for the lower rectus abdominus - it activates the bottom of the muscle more than the top.

The Internal and External Obliques form the sides of your abdomen. You use them to twist and bend your trunk. They are critica; in most sports and help to give your body a 'T' shape. Develop them through twists and side bends.

The Transverse Abdominus muscle is the key support muscle for the lower back, and the deepest ab muscle in your torso. Plays a major role in breathing, working with the diaphragm and flattening the lower abdominal area. It stabilizes the trunk and compresses your internal organs when you stand, lift, sneeze, cough or laugh. It is an under-appreciated muscle. Anytime you lift a weight, or do any whole-body exercsie, the transverse steps in to stabilize your mid-section. You can work this muscle by tensing your abdominal muscles isometrically.
A little more about the Transverse Abdominus - Motions of the body as a whole are controlled by the lumbar and deep pelvic muscles. In order to increase functional movement in the shoulder, it is important to also gain stability in the lumbo-pelvic region. Stability in this area is initiated by activation of the deep transverse abdominus muscle. The deep transverse abdominus muscle when engaged along with the internal obliques has been shown to activate the deep multifidi muscles of the back - leading to increased dynamic stability in the lumbar region. Because of the connection of the TA with thora columbar fascia and the connection of the lat dorsi with the thoracolumbar fascia, it becomes clear that the activation of the Transverse abdominus muslce will help stabilize the lower fibers of the Lattisimus Dorsi, thereby increasing the force it can exert at the arm. This is because when one end of the muscle is stabilized, the power of the contraction is focused on the moving lever, increasing the efficiency and power of movement.

Core STabilization has become a widely-used phrase in the rehabilitation of those with low back pain. Some of the central concepts in the rehab include - dynamic lumbar stabilization, treatment of the full kinetic chain, and sport-specific training. Core Stabilization generally refers to improving the nueromuscular control, strength and endurance of muscles central to maintaining dynamic spinal and trunk sability, such as the transverse abdominis, multifidi, and other paraspinal, abdominal and pelvic musculature. There has been a growing body of literature supporting the role of the lumbar stabilizing musculature in disorders of the lumbar spine. Strong hip flexors can end up doing all the owrk in an ab exercise unless you isolate them and make the ab muscles do the work. The best way to isolate the hip flexors during ab exercises is to keep your lower back on the floor.

Since most people hold a low amount of tension in their abs all the time, they're unable to build abdominal strength, because you can never strengthen a tense muslce. You must relax your abs and then you can strengthen /exercise them.

Weak abs and a tendency to use ab muscles to compensate.
Ab strength is important not to create washboard abs but to support vital organs and stabilize the skeleton. Overdevelopment of the abs can be harmful, because excessive muscle bulk can obstruct energy flow and decrease the body's vital resources. If you just train for strength, your muscles will actually shorten. Yoga builds flexibility and strength and in various directions. If you train in only one direction, you're limiting your range of motion.

The spine needs movement to lubricate the joints and provide nutrition to the spongy discs between the vertebrae. During movement, the discs go through a process called imbibition where they soak up nutrients like a sponge.

To feed and lubricate the discs properly, it is necessary to reverse the curves for brief periods of time, as Yoga postures do. Trouble occurs when the curves become imbalanced or reversed by habitual poor posture, through injury or too many reps of one movement.

There is an intimate connection between the breath and the nervous system.

Breath is the one system in your body that is both autonomic - it continues without conscious control - and controllable. If you can learn how to control your breath, you can learn how to influence how you feel physically and emotionally.

During relaxation/non-weight bearing rest, your spinal muscles lengthen, creating greater separation of the vertebrae. The discs expand, releasing compression of the discs. This can increase the length of the spine by as much as one inch.

The physiological state produced by the relaxation response enhances healing.

Breathe your spine long with each inhalation and exhalation.

Release your body into the floor and be aware of its heaviness. Allow your neck, upper back, lumbar spine, sacrum and head to be fully supported by the floor/props. With each exhalation, continue to surrender your weight more completely to the floor. See the muscles along either side of your spine releasing and letting go. As you inhale, imagine that your spine is elongating, just as an accordion does when two sides are pulled apart. As you exhale, maintain this increased length. Inhale and breathe your spine even longer.

Breathe deeply...