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, digestive system disease, kidney disease
The lumbar spine takes on the greatest stress when walking, lifting weights, bending and turning the body. According to spine biomechanics, simply raising the arms to a horizontal position doubles the load on the lower back. And if you take a bag weighing 10 kg, 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 a shock absorber for the vertebrae, wear out and become thinner. The intervertebral joints become loose, the vertebral bodies acquire excessive mobility and can move slightly. At the edges of the vertebrae, bone spines grow - osteophytes.
All these factors lead to the narrowing and deformation of the intervertebral fissures, where the spinal nerves and blood vessels pass. Any load on the spine in such a situation can provoke their compression, which leads 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, herniated discs are formed. In some cases, the hernia compresses the spinal cord, exacerbating 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, following which it is possible to significantly improve the quality of life and avoid repeated bouts of pain.
Royal posture
Correct posture is the position in which the bones and joints of the spine are exposed to the least stress. By straightening the back and straightening the shoulders, we rest our "vital core". With proper walking, the head, body and pelvis are aligned.
Furniture on which you have to sit for a long time should be rigid. The backrest must be pressed against the back of the chair. In the car, you can place a small pillow under your lower 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 a heaviness in the back after sleeping on an excessively soft or hard bed. Therefore, for those with low back pain, it is important to choose the right pillow and mattress.
Its stiffness should match the weight of the body. In the lateral position, the shoulders and pelvis must push the mattress so that the spine forms a straight line. For additional lower back relief, it is recommended that you lie on your back and place a pillow under your knees.
If your back pain (low back pain) 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 put a solid shield in the bed and roll small rollers under the neck, lower back and knees.
Bending and lifting weights
For people with low back pain, it is recommended to avoid prolonged flexion. For this, it is important to properly equip your life. All kitchen worktops must be of the correct height. The bathroom can be equipped with special handrails to save the spine from unnecessary work. In summer cottages, it is best to work sitting on a light portable bench or kneeling, placing 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 up or take out the crop from the dacha. To relieve pain, try carrying the load with both hands, distributing the load evenly. When lifting weights, do not bend your back under any circumstances. All inclinations need to be replaced with squats and lift the load off the ground only by the strength of the legs.
For back pain sufferers, the maximum allowable weight of the baggage is 15 kg. If you need to bring more, buy a trolley or a suitcase on wheels. A backpack equipped with a waist belt and stiffening frame distributes the load perfectly on the spine. It should be put on and off from a high stand or with assistance.
The most dangerous movements for the spine are turning from side to side and bending down with a right or left turn with a load in your hands. With such a load, the compression of the spinal nerves, the vessels supplying the spinal cord and the likelihood of rupture of the intervertebral disc are extremely high. All loaded turns must be performed with the legs.
Artificial fixation
To eliminate pain and prevent back pain attacks, all types of braces have been developed: orthoses (corsets, postural braces), recliners, bandages, belts. These devices keep the spine in the correct position, prevent its pathological deformity, reduce the compression of the intervertebral fissures and improve venous outflow.
Such funds are useful for those who, due to their duty, spend a lot of time at the computer, in transport and are engaged in hard physical work. However, their use should be discussed with an orthopedic surgeon. Prolonged and uncontrolled use of spinal braces can lead to atrophy of one's muscle corset and increased pain attacks.
Natural fixation
The back muscles are the natural fixators of the spine. So that they do not lose tone, strength and elasticity, daily workouts are necessary: morning exercises, 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 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 muscles in the body work, especially the back, arms and legs. Outside of exacerbations, spine stretching exercises that can be performed on a horizontal bar are helpful. It is important to learn to gradually relax the back muscles and strain them again, gradually sinking to your feet.
For those suffering from osteochondrosis of the spine, special complexes of physiotherapy exercises have been developed.
"Lower Back" Medications
Traditional medicine has a wide range of remedies to alleviate 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 the tissues;
- vitamins of group B;
- medicines that relieve spasm in the inflamed muscles of the back, relieve pressure on the spinal nerves, improve 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 kinesitherapy has been developed, when, with the help of special exercises, the patient learns to independently stop a pain attack, strengthens the muscle structure of the body on the simulators. Outside of an attack, the doctor may recommend taking chondroprotectors and vitamins, which help improve nutrition of the spinal tissues, speed up metabolism and restore damage.
Back pain can be the result of a variety of diseases of the gastrointestinal tract, kidneys, pelvic organs, circulatory system. Therefore, the first step in the onset of back pain should be a visit to the doctor, who will establish an accurate diagnosis.