A person suffering from back pain must learn to live again: every awkward movement or careless step causes unbearable suffering.
Back pain, osteochondrosis, disease prevention, small pelvis, lumbosacral area, diseases of the digestive system, kidney disease
The lumbar spine absorbs the greatest tension when walking, lifting weights, bending and turning the body. According to the biomechanics of the spine, simply raising the arms in 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! Not surprisingly, in the rhythm of modern life, almost everyone sometimes experiences discomfort in the back.
Why does lower back pain occur?
The most common cause of back pain is degenerative disease of the spine - osteochondrosis. Over the years, the intervertebral discs, which act as a shock absorber to the vertebrae, wear out and become thinner. The intervertebral joints become loose, the vertebral bodies become excessively mobile and can move slightly. On the edges of the vertebrae grow bone spines - osteophytes.
All these factors lead to 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 that makes up the intervertebral discs loses moisture and elasticity and can rupture. As a result, disc herniations form. In some cases, the hernia compresses the spinal cord, which worsens the patient's condition.
How to improve the quality of life with osteochondrosis?
Osteochondrosis is a chronic disease that cannot be cured. However, there are some recommendations, following which you can significantly improve your quality of life and avoid recurrent bouts of pain.
Royal pose
Proper posture is the position in which the bones and joints of the spine are exposed to the least load. By straightening the back and straightening the shoulders, we give rest to our "core of life. " When walking properly, the head, body, and pelvis are aligned.
Furniture that you have to sit on for a long time should be solid. The back should be pressed against the back of the chair. In the car, you can place a small support under your lower back to maintain the natural curve of the lumbar spine and relieve muscle tension during long journeys.
Healthy sleep
Even when lying down, the lower back is under tension. This is manifested by heaviness in the back after sleeping on too soft or hard bed. Therefore, for those suffering from low back pain, it is important to choose the right pillow and mattress.
Its hardness should correspond to body weight. In the lateral position, the shoulders and pelvis should push the mattress so that the spine forms a straight line. For additional relief of the waist, 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 put a solid shield in bed and rotate small rollers under the neck, lower back and knees.
Bending and lifting weights
For people with low back pain, it is advisable to avoid prolonged bending. That is why it is important to properly equip your life. All kitchen work surfaces must be the correct height. The bathroom can be equipped with special railings to save the spine from unnecessary work. In summer villas it is better to work sitting on a light portable bench or on your knees, placing under them a heat-insulating mat.
Improper lifting of the load is the main reason for the worsening of osteochondrosis of the spine during the holidays, when we pack our luggage or take the harvest from the dacha. To relieve the pain, try to carry the load in both hands, distributing the load evenly. When lifting weights, never bend your back. All inclines should be replaced by squats and lifting the load from the ground only because of the strength of the legs.
For those suffering from back pain, the maximum allowed weight of luggage is 15 kg. If you need to carry more, buy a stroller or suitcase on wheels. A backpack equipped with a waist belt and a hardening frame perfectly distributes the load on the spine. It must be placed and removed from a high support or with the help of.
The most dangerous movements for the spine are turning from one side to the other and bending 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 bends with a load must be made with the feet.
Artificial fixation
All types of braces have been developed to eliminate pain and prevent lumbago attacks: orthoses (corsets, stand braces), recliners, bandages, belts. These devices keep the spine in the correct position, prevent its pathological deformation, reduce the compression of intervertebral fissures and improve venous outflow.
Such means are good for those who, due to their obligations, spend a long time on the computer, in transport and engaged in hard physical labor. However, their use should be discussed with an orthopedist. Prolonged and uncontrolled use of spinal clamps can lead to atrophy of your own muscular corset and increased attacks of pain.
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 needed: morning exercises, contrast shower, warm-up during the working day.
When exercising, you need to be careful about your own 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 work almost all the muscles of the body, especially the back, arms and legs. Outside of exacerbation, spinal stretching exercises that can be performed on a horizontal bar are useful. It is important to learn how to gradually relax your back muscles and tense them again by gradually sinking into your legs.
Special complexes of physiotherapeutic exercises have been developed for those suffering from osteochondrosis of the spine.
Lower back medications
Traditional medicine has a wide range of tools to alleviate the course of osteochondrosis of the spine. During the period of exacerbation are prescribed:
- strict bed rest;
- dry heat in the lumbar region;
- non-steroidal anti-inflammatory drugs in the form of injections that reduce pain and inflammatory changes in tissues;
- B vitamins;
- drugs that relieve spasms of inflamed muscles of the back, relieve pressure on the spinal nerves, improve blood circulation;
- external ointments with warming, dissipating 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 stop an attack of pain on his own, strengthens the muscular frame of the body on simulators. Outside of a seizure, your doctor may recommend taking chondroprotectors and vitamins, which help improve spinal 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 occurrence of back pain should be a visit to a doctor who will establish an accurate diagnosis.