Let's learn everything about back muscles in a simple way!

"Um... my back..." There is hardly a person who has not uttered these words at least once in their life. Whether we do a little work, sit for a long time, or lift a heavy load, the first thing that comes to mind is the back. Why is the back so important? The main reason for this is the muscular system in our back. Today we are talking about these back muscles, which provide great strength and support to our entire body.

What exactly are these back muscles?

Simply put, your back is not one muscle, but a collection of many different muscles. Some of them support your spine and torso. Others help you stand up straight, walk, and maintain your posture while sitting. You might be surprised to learn that some muscles even help you breathe.

These belong to a type of muscle called skeletal muscles , which means they are attached to our skeleton and control our movements.

Since the back muscles support a large portion of our body weight and are involved in almost every movement we make, they are very susceptible to injury and damage. The main and most common cause of low back pain is damage to these muscles. If you have back pain or suspect that you have an injury, it is important to see your doctor for advice.

What service do back muscles provide to our body?

This muscular system is like the main support frame of our body. Imagine when you build a big building, it has concrete pillars and beams, right? That's how the back muscles keep our body upright.

• Support and stability for the body: These muscles work together to keep you stable and upright when you stand, sit, and walk.
• Maintaining posture: When you're staring at a computer screen, you tend to lean forward a little, don't you? Then you realize it and straighten up again. But without you realizing it, your back muscles are constantly working to keep your posture as good as possible. It's like a safety system that protects your body's own well-established posture.
• Moving other parts of the body: Back muscles don't just help your spine. Your:
• Head and neck
• Shoulders
• Hands
• Legs

All of these movements involve the muscles of the back. When you bend forward, turn to the side, turn your head, or pull back, these muscles work together to do all of these things.

• Breathing: This is something that many people don't know. There are also muscles that help your chest contract and expand as you breathe in and out. This is an involuntary action.

How are these muscles located? (Anatomy)

The back muscles start under your skull, go through your shoulders, and extend down your spine to just above your hips. They are attached to various bones in our body.

• Spinal bones (Vertebrae)
• Ribs
• Shoulder bones (Scapulae)

The 3 main groups of back muscles

Because of the complexity of this muscular system, doctors have divided it into three main layers. Imagine you're wearing three shirts, one on top of the other. That's how it is.

1. Superficial/Extrinsic back muscles: These are the outermost layer, just beneath the skin.

2. Intermediate back muscles: These are located underneath the upper layer.

3. Intrinsic/Deep back muscles: These are the innermost layer , closest to the spine.

Let's now take a simple look at each of these layers.

What are the most common back muscle disorders?

The most common injury to the back muscles is a muscle strain . We also call this a "sprain." This happens when the muscles are overused, when a load is lifted incorrectly, or when you twist suddenly.

Think of a muscle as a rope made up of thousands of tiny threads strung together. What happens when this rope is stretched beyond its limit? The tiny threads in it break. That's what happens when you strain a muscle.

Symptoms of a muscle disorder

• Sharp pain: The pain increases when moving or doing work.
• Muscle stiffness and pain: Even touching the hand can cause pain.
• Muscle weakness.
• Stiffness: Difficulty bending the back when getting up in the morning.
• Back spasms: A sudden feeling of a muscle in the back tightening and twitching.
• Swelling.
• Sometimes there is a change in skin color (bruising).

How do you treat a disorder like this?

If you have this type of disorder, your doctor will assess your condition and prescribe the most appropriate treatment. These are the treatments that are usually given.

• Rest: Avoid the activity that caused the injury completely. Avoid strenuous activities that put pressure on your back for a few days. Your doctor will tell you how long you should rest.
• Heat and/or ice: Apply an ice pack or hot water bottle to the painful area for about 15 minutes. Sometimes you may be asked to alternate between the two. But never put the ice or hot water bottle directly on the skin. Always place a thin cloth over it.
• Medications: You may be advised to take painkillers such as NSAIDs or paracetamol to reduce pain and swelling. However, do not take painkillers continuously for more than 10 days without consulting a doctor.
• Physical therapy (PT): This is very important. A physical therapist will teach you specific exercises and stretches to strengthen your back muscles and increase flexibility. This can help reduce pain, improve posture, and prevent future injuries.

How to protect your back muscles?

Isn't prevention easier than cure? There are some simple things you can do to prevent back muscle problems.

• Warm-up: Before doing any exercise, sport, or gardening, do simple exercises to warm up for 5-10 minutes.
• Stretching: Stretching your back muscles after exercise and whenever you have time during the day increases flexibility and reduces the risk of injury.
• Gradually increase your activity level: Don't push yourself too hard all at once. If you're new to exercise, gradually increase the time and intensity.
• Correct posture: Keep your back as straight as possible when sitting and standing.
• The correct way to lift weights: When lifting a weight, bend at the knees , not at the back. Keep the heavy object close to your body.

When should you see a doctor?

Normal back pain should subside within a week with rest and simple treatments. However, if you have any of the symptoms below, see a doctor immediately. In some cases, you may need to go to the Emergency Department (ETU) .

Your back muscles are a vital system that works not only when you lift weights, but also when you sit on the couch watching a movie, just sitting, and even when you breathe. So, don't just ignore back pain. Even if it's a normal pain, if it's interfering with your daily life, you don't have to live with the pain. See a doctor and get the right advice and treatment.

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