A person suffering from back pain must learn to live again: any awkward movement or careless step causes unbearable suffering.
Back pain, osteochondrosis, disease prevention, small pelvis, lumbosacral region, diseases of the digestive system, kidney disease
The lumbar spine takes on the greatest load when walking, lifting weights, bending and turning the body. According to the biomechanics of the spine, the load on the lower back is doubled simply by raising the arms to a horizontal position. And if you pick up a bag that weighs 10 kg, the load on the lumbar vertebrae increases to 206 kg! It is not surprising that almost everyone in the rhythm of modern life at times experiences unpleasant sensations in the back.
Why does low back pain occur?
The most common cause of back pain is a degenerative disease of the spine - osteochondrosis. Over the years, the intervertebral discs, which act as shock absorbers for the vertebrae, become worn and thinner. The intervertebral joints become loose, the vertebral bodies gain excessive mobility and can move a little. Bone ridges grow at the edges of the vertebrae - osteophytes.
All of these factors lead to narrowing and deformation of the intervertebral gaps where the spinal nerves and blood vessels pass. Any strain on the spine in such a situation can provoke their compression, leading to the appearance of pain syndrome. The cartilage tissue that makes up the intervertebral discs loses moisture and elasticity and can rupture. As a result, disc herniation occurs. In some cases, the hernia compresses the spinal cord, aggravating the patient's condition.
How to improve the quality of life with osteochondrosis?
Osteochondrosis is a chronic disease, it is impossible to cure it. However, there are some recommendations after which you can significantly improve your quality of life and avoid repeated bouts of pain.
Royal attitude
Correct posture is the position where bones and joints in the spine are exposed to the least strain. By straightening our backs and straightening our shoulders, we give rest to our "vital core". When properly walked, the head, body and pelvis are adjusted.
Furniture that you have to sit on for a long time must be rigid. The back must be pressed against the back of the chair. In the car, you can place a small bolster under the lumbar region to preserve the natural curve of the lumbar spine and relieve muscle tension during long journeys.
Healthy sleep
Even in a supine position, the lower back is under stress. This is manifested by a heaviness in the back after sleeping on an overly soft or hard bed. Therefore, it is important for those who suffer from low back pain to choose the right pillow and mattress.
Its stiffness should correspond to the weight of the body. In the lateral position, the shoulders and pelvis should push the mattress so that the spine forms a straight line. For further relief of the lower back, it is recommended to lie on your back and place a pillow under your knees.
If your back pain (lumbago) worsens, it is important to sleep on a hard surface. In the absence of a good mattress, you can lie on the floor or lay a solid shield in the bed, twisting small rolls under the neck, loins and knees.
Bending and lifting of weights
For people with low back pain, it is advisable to avoid prolonged flexion. For this, it is important to equip your life properly. All kitchen tables must have the correct height. The bathroom can be equipped with special handrails to save the spine from unnecessary work. In cottages it is better to work sitting on a light portable bench or kneeling and place a heat-insulating mat under them.
Improper lifting of the load is the main reason for the aggravation of osteochondrosis of the spine during the holidays when we pack our bags or take the harvest out of the dacha. To relieve yourself of pain, try to carry the burden in both hands, and distribute the load evenly. When lifting weights, do not bend your back under any circumstances. All inclinations should be replaced with squats and lifting of the load from the ground only because of the strength of the legs.
For back pain, the maximum permissible luggage weight is 15 kg. If you need more, buy a trolley or suitcase on wheels. A backpack equipped with a waist belt and a bracing frame distributes the load on the spine perfectly. It should be taken off and on from a high support or with assistance.
The most dangerous movements for the spine are to turn from side to side and bend down with a turn to the right or left with a load in the hands. With such a load, the compression of the spinal nerves, the vessels that supply the spinal cord, and the probability of rupture of the intervertebral disc are extremely high. All rotations with load must be performed with the legs.
Artificial fixation
To eliminate pain and prevent low back attacks, all kinds of braces have been developed: orthoses (corsets, posture braces), recliners, bandages, belts. These devices hold the spine in the correct position, prevent its pathological deformity, reduce the compression of the intervertebral gaps, and improve venous outflow.
Such funds are good for those who, due to their duty, spend a lot of time at the computer, in transportation and are engaged in hard physical work. However, their use should be discussed with an orthopedic surgeon. Prolonged and uncontrolled use of spines can lead to atrophy of your own musculoskeletal system and an increase in pain attacks.
Natural fixation
The muscles of the back are the natural fixators of the spine. In order not to lose their tone, strength and elasticity, daily workouts are necessary: morning exercises, a contrast shower, warming up during the working day.
When performing physical exercises, pay attention to your own emotions - the most important thing here is not the result, but the process. It is important to maintain a measured pace and physiological range of motion.
The best sport for back pain is swimming. In the aquatic environment, the load on the spine decreases, during swimming movements almost all the muscles of the body work, especially the back, arms and legs. Outside of exacerbation, spinal stretching exercises that can be performed on a horizontal bar are helpful. It is important to learn how to gradually relax the muscles of the back and strain them again so that they gradually sink to the feet.
For those suffering from osteochondrosis of the spine, special complexes of physiotherapy exercises have been developed.
Medicine "for the lower back"
Traditional medicine has a wide range of remedies to relieve the course of osteochondrosis of the spine. During the period of exacerbation, the following are prescribed:
- strict bedding;
- dry heat on the lower back;
- non-steroidal anti-inflammatory drugs in the form of injections that reduce pain and inflammatory changes in tissues;
- B vitamins;
- medication that relieves spasms in the inflamed muscles of the back, relieves pressure on the spinal nerves, improves blood circulation;
- external ointments with a warming, distracting and anti-inflammatory effect.
Physiotherapeutic techniques have a good effect: massage, electrophoresis with various drugs, acupuncture and so on. A system of Chinese therapy has been developed when the patient, using special exercises, learns to independently stop an attack of pain, strengthens the body's muscular framework on simulators. Outside of an attack, the doctor may recommend taking chondroprotectors and vitamins, which help improve the nutrition of the spinal tissues, speed up the metabolism and restore damage.
Low back pain can be the result of a number of diseases of the gastrointestinal tract, kidneys, pelvic organs, circulatory system. Therefore, the first step in the appearance of back pain should be a visit to the doctor, who will establish an accurate diagnosis.