Sciatica / Slipped disc / Prolapsed disc

What is sciatica?
Sciatica is not a condition as such, but a symptom which can be caused by numerous conditions. The common sciatica symptoms involve pain that starts in the back and radiates down one (or both) of the legs. It is quite a common complaint and sciatica pain is caused by pressure on the sciatic nerve which runs down into the leg. The medical term is acute nerve root compression or radiculopathy.

 

The cause of pressure can be varied from a slipped disc (also known as a herniated or prolapsed disc), disc degeneration to muscle tension (Piriformis syndrome) or something less common such as a tumors, bony growths (stenosis) and infections.

 

A prolapsed disc or slipped disc as it is sometimes known is not simply a disc that has 'slipped' out of place. Intervertebral discs separate the bones of the spine (or vertebrae) and their function is to act as shock absorbers or cushioning for the spine and allow movement.

 

They quite happily allow flexion and extension (bending forwards and backwards), lateral flexion (sideways movement) and twisting. However a combination of the two can put excess stress on the spine and damage the discs. This is particularly common in people who may lift heavy objects and twist with them for example unloading heavy boxes off the back of a lorry.

 

The intervertebral discs are filled with a gelantinous substance in the middle called nucleus pulposus and when a disc prolapses this jelly-like centre squeezes out and puts pressure on the spinal cord compressing the nerve routes and causing pain.

 

Depending on where the sciatic nerve is pinched will determine where you feel the pain which can radiate to the front of the knee or right down the back of the leg to the foot. The L5-S1 disc is the disc most commonly damaged and the L4-L5 disc the next most commonly damaged. On the illustration opposite, L4 and L5 are the bottom two Lumbar vertebrae at the base of the spine. S1 is the top of the Sacrum

 

Sciatica Symptoms

• Acute low back pain (not always present, especially in piriformis syndrome)
• Pain radiating down the leg. This pain may be sharp and accompanied by pins and needles and / or numbness
• Sciatica pain is often triggered by a minor movement such bending over to pick something up
• Pain may be worse by sitting, lifting, coughing or sneezing
• Pain is usually relieved by lying down, often on one side
• Pain is often better in the morning after a nights rest
• There may be muscle spasm in the lower back
• Tenderness in the lower back when pressing in
• Pain on the straight leg raise test (video) which is not apparent when just stretching the hamstring only

Sciatica treatment

• Rest in bed if necessary in a position that is comfortable
• A doctor may prescribe NSAID's (non steroidal anti inflammatory drugs) such as ibuprofen. Should always be taken under the direction of a doctor and not if the patient has asthma
• Apply heat or a hot bath may help to relieve muscle spasm
• Use of a heat retainer or back brace can provide support in the early stages
• See a sports injury specialist or doctor
• Begin extension exercises as soon as pain allows

What can a sports injury specialist, physiotherapist or doctor do?Determine the cause of the sciatica

• Prescribe anti-inflammatory medication e.g. ibuprofen or muscle relaxants
• Use sports massage techniques to relax tight muscles
• Gently apply mobilization techniques to the spine
• Use traction or advise on the use of and Inversion Table
• Apply electrical stimulation in the form of a Tens machine or Interferential
• Apply ultrasound treatment
• Performa a simple operation called a discectomy on a slipped disk if neurological signs (nerve related symptoms) continue or worsen
• After the acute painful phase
• Restore pain free movement to the back through mobilization and stretching techniques
• Ensure posture and correct lifting techniques are learned and maintained
• Strengthen the core stabilizing muscles of the spine

 

Resource from: http://www.sportsinjuryclinic.net

Cholesterol-combating poses

Pipe Cleaners
Two gentle yoga poses that are tough on cholesterol
Ana Mantica


When you think of high cholesterol, you probably think prescription drug ads, bacon double cheeseburgers, and grandpa, but not the person staring at you in the mirror. But the fact remains that nearly 1 in 10 young women has unhealthy cholesterol levels. Scary, huh? What’s causing the fatty waxy gunk to clog up so many arteries? Our sedentary lifestyle and dependency on processed foods play a big role. Smoking, high blood pressure, tension, genetics, and diabetes also shoulder some of the blame.


Yoga can make a small dent in cholesterol levels by easing stress and helping you lead a healthier lifestyle (and if feeling less tense helps you eat better, that can help too). If you’re overweight, mat time may get you started shedding pounds, Bell adds. Start out slowly with a gentle practice, especially if you have been inactive. Flow in and out of poses, keeping a slow, steady breath throughout, inhaling for one count, exhaling for two. This kind of breathing has been shown to help quiet the nervous system, Bell notes. Try his two top pose picks for melting stress and boosting heart health. And if you like what you feel, check under Sequences and Workouts for more yoga ideas.

Half moon stretch, modified
When the nervous system is quiet and your body has a chance to go into a "rest and digest" response, then your digestive system is likely to process food more efficiently. That means you’re better able to keep the nutrients you need and flush out the fatty stuff you don’t. That’s why stress-reducing poses, such as this one, are great for people with high cholesterol. Begin in mountain pose (tadasana). On an inhale, bring your arms straight overhead and interlace your fingers. Gently reach your upper body toward the right and come into a side bend (so your body looks like a half moon). Hold this position for three breaths. Come back to center. Repeat on the opposite side. Repeat on both sides five times.

Seated twist (ardha masyendrasana)
Yogis believe twisting poses, like this one, are especially good for aiding food digestion. While no studies have proven this works, it may be helpful in lowering cholesterol levels. Begin by sitting in staff pose (dandasana). On an inhale, bend your right knee and place your right foot on the floor, scooting your heel back toward your right sit bone. Slightly rotate your left leg inward. On an exhale, rotate your torso toward the right, wrapping your left arm around the outside of your right thigh. Press your left arm into your thigh as your right hip grounds down. Place your right hand behind you, pointing your fingertips away from your body. With each inhale, lengthen your spin and with each exhale twist slightly farther. Hold this pose for about 1 minute. On an exhale, release the twist and come back to the starting position. Repeat on the opposite leg.

Resource from: http://health.msn.com/

Every Woman Should Know About Her Body

What happens when … you try a fad diet
The Master Cleanse and other restrictive weight-loss plans seem to have become more popular than ever. But let me fill you in on something: After a few days of massively scaling back food intake, your metabolism starts to plummet. That’s because your brain senses that there isn’t enough food coming in. It tells your body to cling desperately to the fat stores it already has, and starts burning lean muscle tissue for fuel—two things that ultimately increase your percentage of body fat.


After several days on a very low-calorie diet, levels of omega-3 fats in your brain can fall as well. Around 30 percent of the brain is made up of these fats, and without enough of them, you may be more prone to depression.


How to help your body: The healthiest, most effective way to lose weight is to eat small, balanced meals and snacks every few hours so your brain never goes into that starvation panic mode, and to never, ever drop below 1,200 calories a day.

What happens when … you skimp on sleep
After even one night of four hours’ sleep instead of eight, you’ll feel crankier and generally “down.” You’ll have more difficulty processing complex information, and you’ll want to eat more—specifically simple carbs like sweets. Why? Your body wants a quick energy fix any way it can get it. When you don’t get enough rest, your body also produces less growth hormone, a substance that helps tissues regenerate and repair themselves, keeping you younger longer.


How to help your body: The exact amount of rest your body needs is very personal, but, on average, I recommend women get no fewer than seven hours. Men are a bit needier (as you probably already knew). They have to get closer to eight.

What happens when … you eat a fatty meal
Once a bacon cheeseburger gets into your system, the saturated and trans fats cause blood vessels to constrict. They stay that way for about four hours—boosting blood pressure and reducing blood flow and oxygen supply. And here’s the kicker: As soon as those tough four hours are up, it’s time for your next meal; choose another fatty one, and the cycle happens again. Someone who eats this way most days is almost always walking around with tightened arteries—a prescription for heart disease.


How to help your body: To feel your best and live longer, make high-fat splurges like this the exception, not the rule.

What happens when … you have a glass of wine
Piles of studies have linked light drinking—whether it’s wine, beer or the hard stuff—to a healthier heart. One study illuminated the possible reason: After one drink (4 ounces of wine or 1.5 of liquor, not a glass the size of a soup bowl), your blood vessels relax. That’s a good thing, but having a second drink stresses your circulatory system. And it’s worth noting that men have more of an alcohol-digesting enzyme in their stomach than women do. More of the alcohol you drink gets into your bloodstream than it does for men, making you drunker quicker. Once boozed-up blood hits your brain, your reaction time and your ability to process information slow. And your liver gets pulled away from its work of clearing out toxins to focus on neutralizing the alcohol. Research suggests that alcohol may be two to three times riskier for a woman’s liver than a man’s, even when they drink the same amount.

How to help your body: You’re far better off having a glass of wine a day than having none all week and then seven on Saturday night.

What happens when … you kiss someone
Touching a person you love sets off powerful reactions in the body. One study by Swiss researchers found that young women who got brief shoulder rubs from their partners before a stressful event had lower heart rates and levels of stress hormones than women who didn’t get massages. Touching also triggers the release of oxytocin, a hormone that boosts feelings of closeness and can reduce the perception of pain. All of this happens whether you kiss, cuddle, hold hands or have sex. I say do them all more often. How’s that for a doctor’s order?

What happens when … you overdo it on caffeine
Minutes after you slug back a jumbo java, the caffeine begins to take effect. When you get more than about 250 milligrams (the equivalent of about three 8-ounce cups of coffee) in a couple of hours, your body pumps out stress hormones like epinephrine and cortisol, which increase heart rate, tense muscles and push blood pressure higher. Yes, the surge makes your brain more alert, but if you overdo it, you’re apt to experience a crash later.


How to help your body: To get the most out of your caffeine buzz, have small amounts throughout the day, and keep your total to around 400 milligrams. Just don’t sip it after 3:00 P.M. or it’ll disrupt your sleep.

What happens when … you go for a jog
You may have heard a recent report that exercise does not help you lose weight. It’s a juicy story that makes the rounds every couple of years, but I’m here to tell you: Cardio exercise like jogging, biking, running or fast walking will help you lose weight. I’ve seen it in the research, I’ve seen it in my patients—and I’ve seen it in myself! Aside from all that, it’s good for your entire body and mind. Lace up your sneakers and head out for a jog: Right away, more blood flows to your muscles, and they start working more efficiently. As you continue to work out, you’ll strengthen the muscle fibers in your heart, too. Then the feel-good endorphins you always hear about begin flowing, putting you in a more positive, happy mood. When all this happens regularly, your risk for heart problems and cancer drops. Bonus: Your metabolism will stay high for a few hours after—so you’ll be burning more calories just soaping up in the shower.


How to help your body: Quite simply, exercise is the most powerful drug I’ve ever seen. Get your fix three times a week at least.

What happens when … you stub your toe
I know—even though it’s just a toe, it kills. Same thing with other minor injuries, like paper cuts. Research suggests you actually have more pain receptors on your skin than a man does, so you literally feel more pain. That said, I find that women have a higher pain tolerance. (Men—especially young men—are wimps! Believe me, they’re the worst group of people to do surgery on.) It’s a coping mechanism that developed largely to help women endure the pain of childbirth (long before the miracle of epidurals, of course).


How to help your body: You’re probably already doing the right thing: Rubbing an owie makes it feel better by stimulating nerves around the injury and sort of distracting your brain. (And go ahead and yowl—a study found cursing may help).

What happens when … you’re stressed
Let’s say your boss calls you into her office and says she has bad news. Wham! Your body’s stress response kicks in and the hormones cortisol and epinephrine flow, making your mind hyperalert and speeding up breathing and blood pressure—all to get you ready to either flee the scene or fight whatever danger you’re facing. Once your brain senses that things are OK and you’re not going to be swallowed by a bear—or, in this case, canned—things return to normal. In small doses, this isn’t a terrible thing, but when acute stresses become chronic—say, you’re forced to work late every day for weeks or you’re going through a divorce—cortisol levels get stuck on high, and your body, heart and mind never fully relax. That kind of chronic stress increases your risk of heart disease, depresses your immune system (and mood) and causes headaches, back pain, breakouts, even weight gain. I can look at a woman’s belly and know how hectic her life is—cortisol overload causes your body to lay down fat, particularly around your middle.


How to help your body: Want a double-whammy cure? Exercise. You’ll burn off fat and reduce the stress overload that leads to belly pooch. Even just a 10-minute brisk walk can make a difference.


Mehmet Oz, M.D., is the director of the Heart Institute at New York-Presbyterian Hospital in New York City. His new, nationally syndicated TV program, "The Dr. Oz Show," started airing in September.

Resource from: http://health.msn.com

Are You About to Have A Heart Attack?

To prevent a heart attack from sneaking up on you, watch for these 7 little-known signs of heart attack:

Fatigue
More than 70 percent of women in the NIH study reported extreme fatigue in the month or months prior to their heart attacks. This was not just your run-of-the-mill tiredness—the kind you can power through—this was an overwhelming fatigue that sidelined them from their usual schedules for a few days at a time.

Sleeplessness or Insomnia
Despite their fatigue, women who've had heart attacks remember experiencing unexplained inability to fall asleep or stay asleep during the month before their heart attacks.
Anxiety and Stress. Stress has long been known to up the risk of heart attack. But what women report is the emotional experience; before their heart attacks they felt anxious, stressed, and keyed up, noticeably more than usual. Moments before or during a heart attack, many women report a feeling they describe as "impending doom;" they're aware that something's drastically wrong and they can't cope, but they're not sure what's going on.

Indigestion or Nausea
Stomach pain, intestinal cramps, nausea, and digestive disruptions are another sign reported by women heart attack patients. Become familiar with your own digestive habits, and pay attention when anything seems out of whack. Note especially if your system seems upset and you haven't eaten anything out of the ordinary.

Shortness of Breath
Of the women in the NIH study, more than 40 percent remembered experiencing this symptom. One of the comments the women made is that they noticed they couldn't catch their breath while walking up the stairs or doing other daily tasks.

Flu-Like Symptoms
Clammy, sweaty skin, along with feeling lightheaded and weak, can lead women to wonder if they have the flu when, in fact, they're having a heart attack.

Jaw, Ear, Neck, or Shoulder Pain
While pain and numbness in the chest, shoulder, and arm is a common sign of heart attack (at least, among men), women often don't experience the pain this way. Instead, many women say they felt pain and a sensation of tightness running along their jaw and down the neck, and sometimes up to the ear, as well. The pain may extend down to the shoulder and arm—particularly on the left side—or it may feel like a backache or pulled muscle in the neck and back.

In addition to the symptoms they do have, women differ from men in another significant way—they may not experience many of the symptoms we traditionally associate with heart attacks. This, experts say, is a major reason why women's heart attacks go unrecognized and untreated. Almost half of all women in the NIH study felt no chest pain, even during the heart attack itself. Numbness is another symptom women may not experience, experts say.


How to protect yourself or the women you care about?
If your body is doing unusual things and you just don't feel "right," don't wait. Go see your doctor and ask for a thorough work-up. And if you have any risk factors for cardiac disease, such as high blood pressure, high cholesterol, smoking, or family history of heart disease, mention these to the doctor. Time is of the essence, so don't count on medical staff to know your background or read your chart—tell them your risk factors right away, so your condition can be evaluated fully and completely.

Resource from: http://health.msn.com

Meditation Technique

Resource from: http://www.womenshealthmag.com/

Meditation technique for savasana (corpse pose)
This body scanning method can be used to release tension, decrease anxiety, and cope with stressful situations. Although the technique can be used anywhere, it works particularly well with in corpse pose. Depending on how quickly you scan, the exercise can take between 5 and 15 minutes to complete. Here's how:

Imagine that your body were made of candle wax. Shift your awareness to the crown of your head, and melt that space with your gaze. As the wax begins to melt, feel the tension releasing from your scalp. Scan downward slowly through your face, neck and the rest of the body until you reach your toes, spending extra time melting any areas that feel tense. To finish, scan from the toes all the way back to the crown of your head. When you have finished, focus your mind on the sound of your breath and simply relax.

 Today Meditation

If you try to discredit me without examining my idea, then you're rejecting and not just losing the chance to learn something new and important about your own beliefs. If you do make the effort to examine my idea, you might find that your own beliefs are more strongly reinforced. But even if they aren't, it would be important for you to find that out, too.

It is amazing how many people think that they can answer an argument by attributing bad motives to those who disagree with them. Using this kind of reasoning,

you can believe or not believe anything about anything, without having to bother to deal with facts or logic.

Thomas Sowell

Frozen Shoulder - Cause, Symptoms, Diagnosis, Treatment

Frozen shoulder is characterized by pain and loss of motion or stiffness in the shoulder. It affects about two percent of the general population. Frozen shoulder most commonly affects patients between the ages of 40 and 60 years, with no clear predisposition based on sex, arm dominance, or occupation.

CAUSE
The causes of frozen shoulder are not fully understood. The process involves thickening and contracture of the capsule surrounding the shoulder joint.

Frozen shoulder occurs much more commonly in individuals with diabetes, affecting 10 percent to 20 percent of these individuals. Other medical problems associated with increased risk of frozen shoulder include: hypothyroidism, hyperthyroidism, Parkinson's disease, and cardiac disease or surgery.

Frozen shoulder can develop after a shoulder is immobilized for a period of time. Attempts to prevent frozen shoulder include early motion of the shoulder after it has been injured.

SYMPTOMS
Pain due to frozen shoulder is usually dull or aching. It can be worsened with attempted motion. The pain is usually located over the outer shoulder area and sometimes the upper arm.

The hallmark of the disorder is restricted motion or stiffness in the shoulder. The affected individual cannot move the shoulder normally. Motion is also limited when someone else attempts to move the shoulder for the patient.

Some physicians have described the normal course of a frozen shoulder as having three stages:

• Stage one: In the "freezing" stage, the patient develops a slow onset of pain. As the pain worsens, the shoulder loses motion. This stage may last from six weeks to nine months.
• Stage two: The "frozen" stage is marked by a slow improvement in pain, but the stiffness remains. This stage generally lasts four months to nine months.
• Stage three: The final stage is the "thawing," during which shoulder motion slowly returns toward normal. This generally lasts five months to 26 months.

DIAGNOSIS
A doctor can diagnose frozen shoulder based on the patient's symptoms and a physical examination.

X-rays or MRI (magnetic resonance imaging) studies are sometimes used to rule out other causes of shoulder stiffness and pain, such as a rotator cuff tear.

TREATMENT
Frozen shoulder will generally get better on its own. However, this takes some time, occasionally up to two to three years. Treatment is aimed at pain control and restoring motion.

NONSURGICAL TREATMENT
Pain control can be achieved with anti-inflammatory medications. These can include pills taken by mouth, such as ibuprofen, or by injection, such as corticosteroids.

Physical therapy is used to restore motion. This may be under the direct supervision of a physical therapist or via a home program. Therapy includes stretching or range-of-motion exercises for the shoulder. Sometimes, heat is used to help decrease pain. Examples of some of the exercises that might be recommended can be seen in the following figures.

If these methods fail, nerve blocks are sometimes used to limit pain and allow more aggressive physical therapy.

More than 90 percent of patients improve with these relatively simple treatments. Usually, the pain resolves and motion improves. However, in some cases, even after several years the motion does not return completely and a small amount of stiffness remains.

Yoga is an exercise program that should be considered when searching for exercises for frozen shoulder. The good thing about yoga is that it involves easy, slow stretching movements that require you to focus on your body. This focus will help you to pay attention to your body and any pain that may come from the stretching.

Resource from: http://orthoinfo.aaos.org

Mountain Bike Shoes for Indoor Cycling, Kuala Lumpur

Early this morning I brought Elaine to this Bicycle shop, shopping for her indoor cycling shoe. We took a cab, cost us RM16, reached there bit early, shop not open yet so we went for breakfast around that area. Dim Sum for breakfast at Restoran Key Hiong. This post is actually information for all my indoor cycling members, there are a few bicycle shop that you can get your cycling shoes, all friendly service and proffessional. Remember to buy mountain bike shoe for indoor bike.  

 

RM504 (After Discount RM390 + Shoe Click RM60), EU Size 39.5

EU Size 38

EU Size 37

You can call and order (Will Send over by courier, charge under you on arrival)

OR

You can try this other Bicycle Shop

Gel Seat, RM60

Upper Back Pain

Any type of trauma can cause upper back pain, whether it’s continual stress of the muscles in the face or back, or physical injury. The good news is that if you’re suffering from upper back pain most of it can be controlled by external manipulation of the back with different types of treatments that are not invasive. Read on to find out what it is, and what causes it, and the different ways to treat the pain.

Doctors have found that some upper back pain is aggravated by tenseness from improper jaw alignment such as TMJ (Temporomandibular Joint Dysfunction), or even sinus headaches stress. However, some myofascial pain is difficult to pinpoint its cause. Myofascial pain is the inflammation of connective tissues that surrounds the any muscle in the back. Irritation occurs very easily in the upper back because of large muscles that run across the back, and attaches your shoulder blades. The symptoms of back myofascial pain in the upper back can include tingling, and sharp pain or tightness.

Often the symptoms will come and go, but if it’s severe enough, it can bring on chronic pain in your upper back area. Some people will even report stiffness and problems with sleeping, and at times dizziness. You don’t have to have all of the symptoms to have upper back myofascial pain; it just depends on what’s causing it.

Sometimes you might find that doing certain activities such as sitting for to long, exposure to humid or extremely cold temperatures, or even stress can bring on an attack of upper back myofascial pain. Trigger points are found in the body at certain locations. This can be very difficult to find considering the human body has over 400 muscles.

Once the trigger points are located, it is easy to feel knots, or extremely tight bands of muscle. This is due to the inflammation surrounding the muscle fascia. Because the body has millions of nerve endings, the pressure on the trigger points can lead to other pain in the lower back and body.

Treating your myofascial pain is a two-pronged attack on pain. First, you must identify factors that cause it, such as bad posture, or repetitive actions such as typing at a computer. These two factors are the primary reasons most people experience upper back pain. Exercises for good posture will help cure a lot of upper back pain. You will need to remember to use good posture especially when sitting at a computer too. To help eliminate upper back pain at the computer do not spend to long of a period sitting. Break up your work into segments, and get up and gently stretch your muscles with appropriate exercises.

If your pain is not helped by strictly changing your posture and work habits, it might be time to look at using acupuncture, massage therapy, or steroid injections in the trigger points from your doctor. Acupuncture has been long thought to help the body experience less pain by making it produce hormones to fight pain. Also, the brain experiences the perception of pain is dulled by acupuncture. Deep massage therapy works the same way as acupuncture, but isn’t invasive at all. Muscle tenseness and tightness is massaged out, and will help with spasms too. This is very important for pain management of upper back pain because the large muscles are so prone to irritation. Also, it prevents the continued cycle of muscle spasms from continual pain.

Joint dysfunction in the upper back area is another way pain can occur in the back. Your ribs are attached to the back vertebrae by two joints on the right and left sides of your body. If pain is consistent talk with a chiropractor or osteopathic doctor or certified physical therapist for treatment. All three practitioners are trained in the way to manipulate joints, bones and muscles. They can make your muscles and joints around and connecting the rib cage to the spine mobile. You’ll need to continue therapy with an at home exercise routine, which will also keep your muscles strong and fluid.

Finally, know that you have lots of options for treating myofascial upper back pain. Treat your upper back with the respect it deserves, and continue treatment as your doctor recommends because you can live pain free.

Resource from: http://www.solveyourproblem.com

About Your Upper Back Muscles

What happens when back muscles tighten?
A lot of pain that occurs in the upper back and neck is due to muscles becoming too tight. The tight muscles do not allow as much blood into them as is needed and therefore they do not get the energy and nutrients they need to stay healthy. Therefore tight muscles weaken and then tighten up further, so a viscous circle has begun.

What can cause tight muscles?
* Overuse causes small micro tears in the muscles. The muscles then tighten up to protect themselves.
* Poor stretching routines, particularly after training. If the muscle is not stretched to it's natural length regularly it may adaptively shorten.
* Scoliosis. If you have a sideways curve in the spine then some muscles will be put under more strain than they can cope with.
* Bad posture. The head is a very heavy object and if you position it just a few centimeters the wrong way this can considerably increase the work the muscles of the back and neck have to do

What can the athlete do about tight muscles?
* See a sports injury specialist or sports masseur for regular massage that will help keep the muscles relaxed and toned.
* Stretch properly and regularly.
* Concentrate on good posture until it becomes second nature. A good taping method can encourage you to maintain correct posture.
* Use strengthening exercises to strengthen the weak muscles of the back.

What can a sports injury therapist / professional do?
* Use sports massage and stretching techniques as part of a rehabilitation programme.
* Use ultrasound therapy to assist in relaxing the muscles.
* Give advice on posture and preventative strategies.

(C)opyright Sports Injury Clinic 2009. All rights reserved.

No matter what you do in the day, you’re constantly putting stress on your back muscles, whether it’s sitting up in bed, pulling up a chair to the dinner table or even carrying your heavy briefcase to work. All of these activities require stability provided in part by your upper back muscles.

They mostly consist of the latissimus dorsi (the lats), the rhomboids and the trapezius (traps). Aside from providing stability to your spine, the back muscles are also prominently used during any sort of pulling motion as in rowing or the tug-o-war game at field day. Let’s start with the lats!

Latissimus dorsi
It’s natural to start with the lats, because it’s the largest of the upper back muscles. It’s a triangular-shaped muscle responsible for adduction (movement towards the body), internal rotation and extension of the shoulder joint (anatomically known as the glenohumeral joint). It’s also very important in stabilizing the spine in extension (playing limbo) and flexion (bending over) of the back. But how does it work exactly?

When trying to understand the function of a muscle, it’s always easiest to start with it’s attachment points. In the case of the latissimus dorsi (we’ll call it lats from here on out), it arises from the lower thoracic region of the spine (about the middle of the back) and from the iliac crest (when you rest your hands on your hips, you’re placing them on the iliac crest). The muscle runs around the side of your body, intercalating with the muscle fibers of your abdominals (oblique muscles – for stability!). Moving up the back, the lats then attach to the medial side of the humerus (the part of your upper arm closest to your ribs).


Let’s think about this. Because the lats are attached to the inside of the upper arm, it’s easy to understand that when the muscle shortens, it’ll rotate the arm inwards and pull the upper arm closer to the body (as in a row). This is why different hand grips (either vertical or horizontal) during the t-bar row has the potential of working the muscle differently (stabalization is required from other muscles). This is where that pulling motion comes from.

If you’ve ever seen a swimmer’s body, you’re notice the huge lats. Swimming is what actually gives them that V-shaped trunk. Why? Well, they’re constantly pulling themselves through the water! Any motion that pulls your arms back towards your body is working your lats.

Rhomboids
Many people don’t really know what the rhomboids are, so you’re in for a treat! And no, we’re not talking about geometry here. This one’s needed for pulling your shoulder blades (scapulas) together – kind of like when you pull something very closely to your body or hyperextend your shoulder joint. Most people with poor posture also have very weak rhomboids because their back is always supported by a chair.

There are 2 rhomboid muscles – a rhomboid major and rhomboid minor. I’ll only get into the rhomboid major here since it’s the largest and has more prominent applications for back stability.

The rhomboid major attaches right at the top of the thoracic vertebrae (about the level of your shoulders) and runs to the medial edge of the scapula. Thus, when the muscle shortens, the shoulder blades are pulled closer together. In other words, when you’ve done your t-bar row and you want to get that extra couple inches and really feel the squeeze in your back, this is where your rhomboids start to kick in. Extending an already extended shoulder joint is its function.

Trapezius
The trapezius (we’ll call it traps from now on) is a diamond-shaped muscle that lies on top of the rhomboids and part of the lats. The basic actions of the traps include retracting the scapula (pulling the shoulder blades together), depressing the scapula and elevating the scapula. Although these movements are in different directions, the trapezius is mostly involved in all of them simply because it’s muscle fibers run in different directions.

The traps start off attaching to the base of the skull (called the occipital bone), runs downward to the thoracic region of the spine and also laterally to the spine of the scapula and the acromion (anatomical locations on the scapula). These different directions allow for very different movements using a single, large muscle. Some of these include shrugging your shoulders, stabilizing the shoulder joint and tilting your head back.

Remember that the traps are also very important in stabilizing the shoulder joint and help prevent injuries. Keep them strong to avoid these seemingly unrelated problems!

Your upper back muscles are extremely important for a huge amount of movements along with core stability and posture. Don't take them for granted

http://www.smart-strength-training.com/upper-back-muscles.html