A person suffering from back pain will have to learn to live again: any strange movement or careless move causes unbearable pain.
Back pain, Osteochondrosis, Disease prevention, Small pelvis, Lumbosacral region, Diseases of the digestive system, Kidney disease
The lumbar spine takes the most stress when walking, lifting weights, bending and twisting. According to Biomechanics of the Spinal Column, lifting the arms horizontally doubles the load on the lower back. And if you put on 10 kg. Lifting the bag of weight, the load on the lumbar vertebrae increases to 206 kg! It is not surprising that in the rhythm of modern life, almost everyone sometimes experiences unpleasant sensations in the back.
Why does lower 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, wear out and thin. The vertebral bodies acquire extreme mobility and can move a little. On the sides of the vertebrae, bony spines grow - osteophytes.
All these factors cause narrowing and deformity of the intervertebral cleft, where the spinal cord and blood vessels pass. Any load on the spine in such a position can provoke their compression, which leads to the appearance of pain syndrome. forming intervertebral discsCartilage tissue loses moisture and elasticity, and can rupture. As a result, herniated discs are formed. In some cases, the hernia compresses the spinal cord, making the patient's condition worse.
How to improve the quality of life with osteochondrosis?
Osteochondrosis is a chronic disease, its cure is impossible. However, there are some recommendations, following which, you can significantly improve the quality of life and avoid recurrent pain.
royal currency
Correct posture is the position in which there is minimal pressure on the bones and joints of the spine. By straightening our backs and straightening our shoulders, we relax our "vital core". With proper walking, the head, the body and pelvis are aligned.
The furniture on which you have to sit for long periods should be rigid. The back should be pressed against the back of the chair. In the car, you can maintain the natural curve of the lumbar spine and relieve muscle tension during long drivesPlace a small bolster can under the lower back.
healthy sleep
Even in the supine position, there is tension in the lower back. This is manifested by heaviness in the back after sleeping on an excessively soft or hard bed. Therefore, for people suffering from low back pain, choosing the right pillow and mattressis important.
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 added lower back relief, lie on your back and with your knees bent. It is advisable to place a pillow under it.
If your back pain (lumbago) gets worse, it's important to sleep on a hard surface. In the absence of a good mattress, you can lie on the floor or a solid shield in bed, and keep the neck, lower back andSmall rollers can be bent under the knees.
bending and lifting
For people with low back pain, it is advisable to avoid prolonged bending. This requires that you equip your life properly. All kitchen work surfaces should be of the correct height. SpineThe bathroom can be equipped with a special railing to protect against unnecessary work. In summer cottages, it is better to work kneeling, sitting on a light portable bench or placing heat-insulating mats under them.
Improper lifting of weights when we pack our bags or take out crops during the holidays is the main reason for the progression of osteochondrosis of the spine. To relieve ourselves of pain, evenly distributing the load, bothTry to carry the weight in your hands. Under no circumstances should your back be bent while lifting the weight. All inclinations should be replaced with squats and the weight should be lifted off the ground only because of the strength of the legs.
The maximum allowed luggage weight for back pain sufferers is 15 kg. If you need to carry more, buy a trolley or suitcase on wheels. A backpack equipped with a waist belt and a rigid frame can help support the load on the spine. Distributes well. It must be turned on and off with high support or assistance.
The most dangerous movements for the spine are twisting from side to side and bending down with a right or left turn with a load in your hands. With such a load, compression of the spinal nerves, spinal cordThe vessels supplying the bone and the intervertebral discs are much more prone to rupture. All turns with loads should be done with the legs.
artificial fixation
To eliminate pain and prevent lumbago attacks, all kinds of braces have been developed: orthoses (corsets, posture braces), recliners, bandages, belts. These devices keep the spinal column in the correct position, its pathological deformity, reduce compression of the intervertebral cleft, and improve venous outflow.
Such funds are good for people who, because of their duty, spend a long time at the computer, in transport, and are engaged in hard physical labor. However, their use should be discussed with an orthopedic surgeon. Prolonged and uncontrolled use of spine braces can lead to atrophy of your own muscle corset and increase pain attacks.
natural fixation
The back muscles are the natural fixators of the spine. So that they do not lose their tone, strength and elasticity, daily workouts are necessary: morning exercises, a contrast shower, warm-up during the working day.
Performing physical exercises, you need to be attentive to your feelings - the main thing here is not the result, but the process. It is important to maintain a measured pace and physical range of motion.
The best sport for back pain is swimming. In the aquatic environment, the load on the spine is reduced, during swimming movements, almost all muscles of the body work, especially the back, arms and legs. Outside of exacerbations, spinal stretching exercisesThose that can be done on a horizontal bar are useful. It is important to learn how to slowly relax and re-tension the back muscles, gradually falling to your feet.
For people suffering from osteochondrosis of the spine, special complexes of physiotherapy exercises have been developed.
Medicines "For the lower back"
There is a wide range of treatments in traditional medicine to ease the course of osteochondrosis of the spine. During the period of exacerbation, the following are prescribed:
- strict bed rest;
- dry heat on the lumbar region;
- non-steroidal anti-inflammatory drugs in the form of injections, which reduce pain and inflammatory changes in tissues;
- B vitamins;
- drugs that relieve spasm of the inflamed muscles of the back, relieve pressure on the spinal nerves, improve blood circulation;
- External ointment 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 kinesitherapy has been developed, when, with the help of special exercises, the patient learns to independently stop the attack of pain, simulatorsAt strengthens the muscular frame of the body. Outside an attack, the doctor may recommend taking chondroprotectors and vitamins, which help to improve the nutrition of spinal tissue, accelerate metabolism and restore damageWe do.
Lower back pain can be a consequence of various diseases of the gastrointestinal tract, kidneys, pelvic organs, circulatory system. Therefore, in the presence of back pain the first step should be to visit a doctor, who will establish an accurate diagnosis.