A person with back pain still has to learn to live: any awkward movement or careless move causes unbearable suffering.
Back pain, osteochondrosis, disease prevention, small pelvis, lumbosacral region, diseases of the digestive system, kidney disease
The lumbar spine experiences the greatest stress when walking, lifting weights, bending and turning the body. According to the biomechanics of the spinal column, simply lifting the arms in a horizontal position doubles the load on the back. And if you take a bag weighing 10 kg, the load on the lumbar vertebrae increases to 206 kg! Not surprisingly, in the rhythm of modern life, almost everyone sometimes experiences unpleasant sensations in the back.
Why does low back pain occur?
The most common cause of back pain is degenerative disease of the spine - osteochondrosis. Over the years, the intervertebral discs that act as spinal shock absorbers become thinner and thinner. The intervertebral joints collapse, the vertebral bodies acquire excessive mobility, and may move slightly. Bone spines grow on the edges of the spine - osteophytes.
All these factors cause narrowing and deformation of the intervertebral discs, where the nerves and blood vessels of the spine pass. Any load on the spine in such a situation can provoke their contraction, leading to the onset of pain syndrome. The cartilaginous tissue that forms the intervertebral discs loses moisture and elasticity and may rupture. The result is a herniated disc. 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. However, there are some recommendations that, if followed, can significantly improve your quality of life and prevent recurrent attacks of pain.
Royal posture
The correct posture is the position in which the bones and joints of the spine are exposed to the least stress. By straightening our backs and straightening our shoulders, we give rest to our "vital core. "With proper gait, the head, body and pelvis are the same.
Furniture that you have to sit on for a long time should be rigid. The backrest should be pressed against the back of the chair. In the car you can place a small brace under the back to maintain the natural curve of the lumbar spine and relieve muscle tension during long journeys.
Healthy sleep
Even in the supine position, the lower back is under stress. This is manifested by spinal heaviness after sleeping on an overly soft or hard bed. Therefore, for those who suffer from low back pain, it is important to choose the right pillow and mattress.
Its strength 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. To further relax the lower back, it is recommended to lie on your back and put 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 lay it on the floor or place a solid shield on the bed and roll small rollers under your neck, lower back and knees.
Bending and lifting weights
For people with low back pain it is advisable to avoid prolonged bending. It is important to equip your life properly. All work surfaces in the kitchen should be of the correct height. The bathroom can be equipped with special railings to save the spine from unnecessary work. In summer cottages it is better to work sitting on a light portable chair or kneeling, put a heat-insulating carpet under them.
Improper lifting of the load is the main reason for the exacerbation of osteochondrosis of the spine during the holidays, when we pack our luggage or harvest from the cottage. To relieve the pain, try to carry the load with both hands, distributing the load evenly. Under no circumstances should you lean on your back while lifting weights. All inclinations should be changed by sitting down and lifting the load off the ground only because of the strength of the legs.
The maximum allowable weight of luggage for patients with back pain is 15 kg. If you need to carry more, buy a cart or suitcase on wheels. A backpack equipped with a waist belt and a reinforced frame perfectly distributes the load on the spine. It should be worn and disconnected from a high stand or with the help of.
The most dangerous movements for the spine are turning from side to side and tilting to the right or left with a hand load. At such loads, spinal nerve compression, vessels supplying the spinal cord, and the intervertebral disc rupture are extremely high. With loading all turns must be done with the feet.
Artificial fixation
To eliminate pain and prevent lumbago attacks, all types of braces have been developed: orthoses (corsets, posture braces), recliners, bandages, belts. These devices hold the spinal column in the correct position, prevent its pathological deformation, reduce compression of the intervertebral discs, and improve venous outflow.
Such funds are good for those who, due to their duties, spend a lot of time with the computer, in transport, and engage in heavy physical labor. However, their use should definitely be discussed with an orthopedic surgeon. Prolonged and uncontrolled use of spinal braces can lead to atrophy of your own muscular corset and increased pain attacks.
Natural fixation
The spinal muscles are the natural fixators of the spine. In order for them not to lose tone, strength and elasticity, it is necessary to exercise daily: morning exercises, contrast shower, warming up during the working day.
When doing physical exercises you need to be attentive to your own feelings - the key here is not the result but the process. It is important to maintain a measured tempo and physiological range of motion.
The best sport for back pain is swimming. In a water environment the load on the spine is reduced, almost all the muscles of the body are working while swimming, especially the back, arms and legs. In addition to aggravation, spine stretching exercises that can be performed on a horizontal bar are helpful. It is important to learn how to gradually relax the spinal muscles and tense them again, gradually sinking to the feet.
Special complexes of physiotherapeutic exercises have been developed for patients with osteochondrosis of the spine.
Medications for the "lower back"
Traditional medicine has a wide range of remedies to alleviate the course of osteochondrosis of the spine. During the aggravation period the following is prescribed:
- Strict bed rest;
- Dry heat in the lumbar region;
- Nonsteroidal anti-inflammatory drugs in the form of injections that reduce pain and inflammatory changes in tissues;
- B vitamins;
- Medications that relieve spasms in inflamed spinal muscles, relieve pressure on the spinal nerves, improve blood circulation;
- External ointments with warming, distraction and anti-inflammatory effects.
Physiotherapeutic methods have a good effect: massage, various electrophoresis preparations, acupuncture, etc. Sh. A kinesiotherapy system has been developed, when with the help of special exercises the patient learns to stop the pain attack independently, strengthens the muscular framework of the body on the simulators. In addition to the attack, your doctor may recommend taking chondroprotectors and vitamins that help improve spinal tissue nutrition, speed up metabolism, and repair damage.
Low back pain can be the result of various 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 make an accurate diagnosis.