The Back Muscles Explained: How to Relieve Pain

Estimated reading time: 7 minutes

Back pain is one of the most common health issues, especially as we get older. It can range from mild discomfort to debilitating pain. In fact, 8% of all American adults experience chronic back pain! This can lead to increased healthcare experiences and a lower quality of life. Your back muscles support your spine, allowing you to move and stay active. Understanding how your back muscles work, why pain happens, and how to find relief can help you manage and even prevent chronic pain. Let's take a look at the structure of your back, explain common causes of back pain, and offer solutions.

The Structure of Back Muscles

Your back muscles help with your body’s movement and stability. They support your spine, help your posture, and allow you to move your shoulders, neck, and arms. There are three layers of the back muscles to know.

1. Superficial Layer: Also known as extrinsic muscles, these are closest to the surface of your skin and are easy to feel and see. They include:
   • Trapezius: This muscle runs from your neck and upper back to your shoulder blades. It helps lift your shoulders and move your neck.
   • Rhomboids: These muscles are found between your shoulder blades and your spine, helping to retract your shoulders.
   • Latissimus Dorsi: Your "lats" are the largest muscles in your upper back, extending from your lower spine to your upper arms. They help with pulling movements and stabilize your spine.
   • Levator Scapulae: This muscle runs along the side of your neck and helps raise your shoulders.
2. Intermediate Layer: These muscles help with breathing by moving your ribs. They include:
   • Serratus Posterior Superior and Inferior: These muscles assist in expanding and contracting your chest during breathing.
3. Deep Layer: Known as intrinsic muscles, these are found underneath the erector spinae. There are three major muscles in this group:
   • Semispinalis: This muscle helps with posture and in the movement of the head and vertebral column.
   • Multifidus: This muscle supports the vertebrae and helps stabilize your spine.
   • Rotatores: The deepest muscle of the lower back, it helps with stabilizing the spine.

Each layer and muscle group plays a role in stabilizing your back, supporting your posture, and allowing you to move. But when these muscles are strained or injured, they can cause pain and limit your mobility.

Why Do People Often Have Back Pain?

Back pain can be caused by a ton of different things. These can include muscle strain, poor posture, or more serious conditions affecting the spine. What are the most common causes?

• Muscle Strain or Overuse: Overexerting yourself during physical activities, lifting heavy objects with poor form, or sitting for extended periods without proper posture can cause muscle strain or tension.
• Poor Posture: Slouching or sitting improperly at a desk can lead to chronic stress on your back muscles. Over time this causes pain.
• Disc Issues: Conditions like herniated or degenerated discs can put pressure on nerves in the spine. This in turn leads to pain that radiates to other parts of the body like the legs.
• Arthritis and Aging: As we age, the structures of the spine, including the discs and joints, wear down. This leads to conditions like osteoarthritis. This can cause stiffness, pain, and limited mobility.
• Spinal Conditions: Some people may have structural issues, like scoliosis (curved spine) or spondylolisthesis (slipped vertebra), that can lead to chronic back pain.

Symptoms of Back Pain

The symptoms of back pain can vary, but common signs include:

• Muscle aches and stiffness
• Sharp or shooting pain that radiates down the leg
• Difficulty standing up straight or moving
• Pain that worsens with bending, lifting, or twisting
• Muscle spasms or tightness

Treatment for Back Pain

Most back pain can be managed with simple, conservative treatments. Here are some steps you can take to find relief:

Rest and Therapy

Gentle movements like walking and stretching can prevent stiffness and keep your muscles engaged. Applying heat or cold to the painful area can reduce inflammation and relieve pain. Ice is especially helpful for acute injuries, while heat can help with muscle tension. A physical therapist can develop a personalized plan to help you manage your back pain. Therapy often includes exercises to improve flexibility, strength, and posture. Physical therapists also use techniques like massage, electrical stimulation, and taping to support recovery.

Exercises and Medication

Exercises that stretch and strengthen the muscles in your back, legs, and abdomen can improve mobility and prevent future injuries. Physical therapists often recommend exercises like the cat-cow stretch, seated forward bends, or yoga to help relieve tension in the back muscles. Over-the-counter medications like ibuprofen or acetaminophen can help reduce inflammation and alleviate pain. In more severe cases, prescription medications may be needed.

Digital Tools

For those dealing with chronic back pain, digital therapy is becoming an increasingly popular option. One effective digital solution is Kaia Health, a platform designed to help people manage pain through tailored exercise programs, mindfulness training, and education. Kaia Health offers:

• Personalized exercise programs: Designed to target the muscles causing pain and improve strength and mobility over time.
• Convenience: You can do the exercises from the comfort of your home, which is especially useful for older adults who may have difficulty visiting a physical therapist in person.
• Holistic approach: Kaia Health incorporates mindfulness practices to help you manage the mental and emotional stress that often accompanies chronic pain.

Digital therapy platforms like Kaia Health have been shown to be effective for managing pain without the need for medication or invasive procedures. This can be especially helpful for older adults who may be looking for non-surgical, non-pharmaceutical solutions to their back pain.

Preventing Back Pain

Prevention is key when it comes to managing chronic back pain. Here are a few steps you can take to protect your back and reduce your risk of future pain.

• Maintain Good Posture: Whether you’re sitting, standing, or lying down, keeping proper alignment can help reduce strain on your back muscles.
• Exercise Regularly: Engage in exercises that strengthen your core (abdominal muscles) and back muscles. Yoga, Pilates, and strength training can help keep your muscles strong and flexible.
• Lift with Care: When lifting heavy objects, always use your legs—not your back. Bend your knees and keep your back straight to avoid injury.
• Take Breaks: If you spend a lot of time sitting, take breaks every 20-30 minutes to stretch and move around. This helps relieve tension in your back and keeps your muscles active.

Your back muscles are essential for movement and stability. Unfortunately, they can also be a source of pain, especially as you age. Understanding how these muscles work, what causes pain, and the steps you can take to find relief will help. From simple remedies like heat and stretching to more advanced treatments like digital therapy through platforms like Kaia Health, there are many options available to help you live a more pain-free life. By taking care of your back and addressing pain early, you can maintain your mobility and quality of life well into your later years.