Glossary of neck and back terms
The muscles and words behind neck and back pain from sitting, each explained in plain language, with what the evidence does and does not say.
Each entry explains one muscle or term: where it is or what it means, why it matters for people who sit at a desk, and which pages to read next. The stretches for each muscle are in the Bavelu app; here you will find the background. Start with the neck and back problems if you are looking for a specific complaint.
MuscleTerm
A
- Ankylosing spondylitisAS · axial spondyloarthritisA long-term inflammatory condition of the spine that usually starts in young adults and tends to ease with movement.
- Annulus fibrosusanulus fibrosus · annular tearThe tough, layered outer ring of a spinal disc, wrapped around its gel-like centre.
- AtlasC1 · C1 vertebraThe first neck vertebra, C1: a ring of bone that carries the skull and pivots on the axis below.
B
- Bone densitybone mineral density · BMDHow dense, and so how strong, your bones are, usually measured with a DEXA scan.
- Brachial plexusbrachial plexus nerves · C5 to T1 nervesThe network of nerves from the lower neck that supplies the skin and muscles of the arm and hand.
- Bulging discdisc bulge · bulging diskA disc that spreads evenly beyond the edges of the vertebrae, very common on scans with or without pain.
C
- Carpal tunnel syndromeCTS · carpal tunnelPressure on the median nerve as it passes through the wrist, causing tingling and numbness in the fingers.
- Cervical lordosisneck curve · cervical curveThe natural curve of the neck, and what it means when a report says it has straightened.
- Cervical spineneck vertebrae · cervical vertebraeThe seven vertebrae of the neck, C1 to C7, from the base of the skull to the top of the chest.
- Chronic painpersistent pain · long-term painPain that persists or keeps coming back for more than three months.
D
- Deep neck flexorsdeep cervical flexors · DNFSmall muscles on the front of the neck vertebrae that bend the neck and help support its curve.
- Degenerative disc diseaseDDD · disc degenerationA label for age-related changes in the spinal discs, often seen on scans of people without pain.
- Deltoiddeltoid muscle · deltsThe thick, triangular muscle that caps the shoulder and lifts the arm.
E
- Erector spinaeerector spinae muscles · spinal erectorsThree long columns of muscle either side of the spine that straighten the back and control bending.
- Ergonomicsoffice ergonomics · workplace ergonomicsThe science of designing work, tools and workplaces to suit the people who use them.
- Extensionback extension · neck extensionA movement that straightens a joint or bends the spine backwards, the opposite of flexion.
F
- Fasciafascial system · myofasciaThe connective tissue that wraps, separates and links muscles, organs and other structures.
- Flexionspinal flexion · lumbar flexionThe anatomical word for bending a joint so the angle between two body parts gets smaller.
- Frozen shoulderadhesive capsulitis · frozen shoulder symptomsA shoulder that becomes painful and stiff for months as the joint capsule tightens.
G
- Gluteus maximusglute max · glutesThe large buttock muscle that straightens the hip when you climb, run or stand up.
- Gluteus mediusglute med · gluteus medius painThe fan-shaped muscle on the side of the hip that keeps the pelvis level when you walk.
- Greater occipital nerveoccipital nerve · occipital neuralgiaThe nerve that runs up through the back of the neck to supply the back of the scalp.
H
- Hamstringshamstring muscles · tight hamstringsThe three muscles at the back of the thigh that bend the knee and straighten the hip.
- Herniated discslipped disc · prolapsed discWhen a disc between the bones of the spine bulges outwards, sometimes pressing on a nerve.
- Hip flexorship flexor muscles · iliopsoasThe muscles at the front of the hip that lift the thigh, led by the iliopsoas.
I
- Intervertebral discspinal disc · intervertebral diskThe cushions between the bones of the spine, with a gel-like centre inside a tough ring.
- Ischial tuberositiessit bones · sitting bonesThe two bony points at the bottom of the pelvis that take your weight when you sit.
- Isometric exerciseisometrics · isometric contractionExercise in which a muscle works hard without the joint moving, such as pressing or holding a position.
J
- Jaw clenchingbruxism · teeth clenchingPressing the teeth together or bracing the jaw, by day or at night: one form of bruxism.
- Joint hypermobilityhypermobility · double-jointedJoints that move further than usual, sometimes with pain, fatigue or repeated sprains.
- Joint mobilisationjoint mobilization · spinal mobilisationA hands-on technique in which a therapist moves a joint for you, without a fast thrust.
K
- Kinesiology tapekinesio tape · kinesio tapingStretchy elastic tape stuck to the skin over sore areas, and what the trials show it does.
- Kinesiophobiafear of movement · fear-avoidanceFear of moving because you expect it to cause pain or injury, and why it matters for back pain.
- Kinetic chainkinetic chain theory · open and closed kinetic chainThe idea that joints and muscles work as linked segments, and how far the evidence supports it.
L
- Latissimus dorsilats · lat muscleThe broad, flat muscle from the lower spine and pelvis to the upper arm that pulls the arm down and back.
- Levator scapulaelevator scapulae muscle · shoulder blade lifterThe strap-like muscle from the side of the neck to the upper corner of the shoulder blade.
- Lumbar spinelower back · lumbar vertebraeThe five vertebrae of the lower back, L1 to L5, with their discs, joints, nerves and muscles.
M
- Multifidusmultifidus muscle · lumbar multifidusA deep muscle made of short bundles along the spine, most developed in the lower back.
- Muscle imbalancemuscular imbalance · muscle imbalancesThe idea that some muscles become too tight or busy and others too weak, and how well it holds up.
- Myofascial pain syndromemyofascial pain · trigger pointsRegional muscle pain attributed to trigger points, the tender 'knots' that can refer pain elsewhere.
N
- Nerve rootspinal nerve root · pinched nerveThe point where a spinal nerve leaves the spinal cord, and what happens when it is pinched.
- Non-specific low back painnonspecific low back pain · NSLBPLow back pain without an identifiable specific cause, which covers about nine in ten cases.
- Nucleus pulposusdisc nucleus · nucleus of the intervertebral discThe soft, water-rich core of each intervertebral disc that resists compression.
O
- Obliquesoblique muscles · external obliqueThe two layers of flat muscle at the sides of the abdomen that turn the trunk and squeeze the abdomen.
- Osteoarthritisspondylosis · cervical spondylosisWear in the joints and discs; in the spine it is called spondylosis and is common with age.
- Osteoporosisweak bones · brittle bonesA long-term condition that makes bones weak and easier to break, often without symptoms.
P
- Pectoralis minorpec minor · pectoralis minor muscleA small chest muscle beneath the pectoralis major that pulls the shoulder blade forwards and down.
- Piriformispiriformis muscle · piriformis syndromeA small, deep buttock muscle that turns the thigh outwards and lies right next to the sciatic nerve.
- Proprioceptionproprioception meaning · joint position senseThe sense of where your body parts are and how they are moving, without having to look.
Q
- Qigongchi gong · chi kungA Chinese practice combining slow movement, breathing and focused attention; tai chi is one form of it.
- Quadratus lumborumQL muscle · QLA deep muscle on each side of the lower back, linking the lowest rib and lumbar spine to the top of the pelvis.
- Quadricepsquads · quadriceps femorisThe four muscles on the front of the thigh that straighten the knee; one of them also bends the hip.
R
- Radiculopathypinched nerve · trapped nervePain, tingling, numbness or weakness in an arm or leg caused by a pinched or irritated nerve root in the spine.
- Red flagsred flag symptoms · back pain red flagsWarning signs that back or neck pain could have a serious cause and needs a doctor promptly.
- Rhomboidsrhomboid muscles · rhomboid majorTwo flat muscles between the spine and the shoulder blades that pull the blades back and hold them steady.
- Rotator cuffrotator cuff muscles · rotator cuff tendinopathyFour muscles from the shoulder blade to the top of the arm bone that keep the ball of the shoulder centred in its socket.
S
- Sciaticasciatic nerve pain · sciatic painPain, tingling or numbness running from the buttock down the leg because the sciatic nerve is irritated or compressed.
- Scoliosiscurved spine · adult scoliosisA sideways curve and twist of the spine, most often starting between the ages of 10 and 15.
- Sedentary behavioursedentary behavior · sedentary lifestyleAny waking time spent sitting, reclining or lying while using very little energy.
- SternocleidomastoidSCM · SCM muscleThe two cord-like muscles at the front and sides of the neck that turn and tilt the head.
- Suboccipital musclessuboccipitals · suboccipital muscle groupFour small, deep muscles between the back of the skull and the top two neck vertebrae.
T
- Text necktech neck · text neck syndromeThe habit of bending the neck to look at a phone, and whether it really causes neck pain.
- Thoracic kyphosiskyphosis · hyperkyphosisThe natural outward curve of the upper back, and when it becomes hyperkyphosis.
- Thoracic spinethoracic vertebrae · upper back spineThe twelve vertebrae of the upper and middle back, T1 to T12, where the ribs attach.
- Trapeziustrapezius muscle · trapsThe large muscle over the back of the neck and shoulders, and the most common seat of desk-work neck tension.
U
- Ulnar nervefunny bone nerve · cubital tunnel syndromeThe arm nerve that passes behind the elbow (the funny bone) and supplies the ring and little fingers.
- Uncovertebral jointsjoints of Luschka · uncovertebral jointSmall joints at the side edges of the neck vertebrae from C3 to C7, also called the joints of Luschka.
- Upper crossed syndromeUCS · upper cross syndromeA proposed pattern of tight and weak neck, chest and shoulder muscles behind a forward-head, round-shouldered posture.
V
- Vertebravertebrae · spinal bonesOne of the 33 bones stacked to form the spine, from the neck down to the tailbone.
- Vertebral fracturespinal fracture · compression fractureA broken bone in the spine, most often a compression fracture caused by osteoporosis.
- Vitamin Dvitamin D3 · colecalciferolThe vitamin the skin makes from sunlight, needed for bones and muscles, and what it does and doesn't do for back pain.
W
- Whiplashwhiplash injury · whiplash-associated disorderA neck injury from a sudden jolt of the head, most often in a road traffic accident.
- Workstation assessmentDSE assessment · display screen equipment assessmentThe display screen equipment (DSE) check UK employers must carry out for staff who use screens daily.
- Wry neckacute torticollis · torticollisA painful, twisted neck from muscle spasm that comes on quickly, often overnight, and usually settles in days.
X
- X-rayspine X-ray · back X-rayAn imaging test that shows bones well, and when it is, and isn't, useful for back and neck pain.
- Xiphodyniaxiphoidalgia · xiphoid syndromePain coming from the xiphoid process at the lower tip of the breastbone, and why chest pain is checked first.
- Xiphoid processxiphoid · xiphisternumThe small, pointed lower end of the breastbone, where several abdominal muscles and the diaphragm attach.
Y
- Y-T-W exercisesYTW exercises · Y T W exerciseA group of shoulder blade strengthening movements named after the Y, T and W shapes the arms make.
- Yellow flagspsychosocial yellow flags · psychosocial risk factorsPsychological and social factors that raise the chance of back pain becoming long-lasting or disabling.
- Yogayoga for back pain · yoga for neck painA mind-body practice of postures, breathing and relaxation, and what the research says about it for back and neck pain.
Z
- Z-scoreZ score · bone density Z-scoreThe number on a bone density scan that compares your bones with those of people your own age and sex.
- Zoom fatiguevideoconference fatigue · video call fatigueThe tiredness and exhaustion people link with video meetings, and what the research says about it.
- Zygapophyseal jointsfacet joints · zygapophysial jointsThe facet joints: small paired joints at the back of the spine that guide and limit its movement.