A person suffering from back pain has to learn to live again: any clumsy movement or careless step causes unbearable suffering.
Back pain, osteochondrosis, disease prevention, small pelvis, lumbosacral region, digestive system diseases, kidney disease
The lumbar spine is more stressed when walking, lifting weights, bending and turning the body. According to spinal biomechanics, simply raising the arms to a horizontal position doubles the load on the lower back. And if you take a 10 kg bag, the load on your lumbar vertebrae increases to 206 kg! It is not surprising that, in the rhythm of modern life, almost everyone sometimes experiences unpleasant sensations in their backs.
Why does lower back pain occur?
The most common cause of back pain is a degenerative spine disease - osteochondrosis. Over the years, the intervertebral discs, which act as shock absorbers for the vertebrae, wear out and become thinner. Intervertebral joints become loose, vertebral bodies become excessively mobile, and may move slightly. At the edges of the vertebrae, bone spines - osteophytes - grow.
All of these factors lead to the narrowing and deformation of the intervertebral clefts, through which the spinal nerves and blood vessels pass. Any load on the spine in this situation can cause its compression, which leads to the onset of the painful syndrome. The cartilaginous tissue that makes up the intervertebral discs loses moisture and elasticity and can break. As a result, herniated discs form. In some cases, the hernia compresses the spinal cord, worsening the patient's condition.
How to improve the quality of life with osteochondrosis?
Osteochondrosis is a chronic disease, there is no cure. However, there are some recommendations from which you can significantly improve your quality of life and avoid repeated episodes of pain.
real posture
Correct posture is the position where the bones and joints of the spine are exposed to minimal stress. By straightening the back and straightening the shoulders, we give our "vital center" rest. With proper walking, the head, body and pelvis are aligned.
Furniture that you need to sit on for a long time should be rigid. The back should 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 your 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 in an overly soft or hard bed. Therefore, for those suffering from low back pain, it is important to choose the right pillow and mattress.
Its rigidity must match 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 additional lower back relief, it is recommended that you lie on your back and place a pillow under your knees.
If the 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 either lie on the floor or put a solid shield on the bed and spin small rollers under your neck, lower back, and knees.
bending and lifting weights
For people with lower back pain, it is advisable to avoid prolonged crunches. For this, it is important to properly equip your life. All kitchen work surfaces must be the correct height. The bathroom can be equipped with special handrails to prevent the spine from working unnecessarily. In summer cottages, it's best to work sitting on a lightweight portable stool or kneeling, placing an insulating mat under them.
Inadequate lifting of the load is the main reason for the worsening of osteochondrosis of the spine during vacations, when we pack our bags or take the harvest from the dacha. To relieve yourself of pain, try carrying the load with both hands, evenly distributing the load. When lifting weights, do not bend your back under any circumstances. All inclines should be replaced with squats and lifting the load off the ground solely due to leg strength.
For back pain sufferers, the maximum allowed luggage weight is 15 kg. If you need to carry more, buy a cart or suitcase with wheels. A backpack equipped with a belt and a reinforcement frame perfectly distributes the load on the spine. It must be placed and removed from a high support or with assistance.
The most dangerous movements for the spine are turning from side to side and leaning to the right or left with a load in your hands. With such a load, compression of the spinal nerves, vessels that supply the spinal cord and the probability of rupture of the intervertebral disc are extremely high. All loaded laps must be done with the legs.
artificial fixation
To eliminate pain and prevent low back pain crises, all types of orthopedic devices have been developed: orthotics (corsets, posture devices), reclining chairs, bandages, belts. These devices keep the spine in the correct position, prevent its pathological deformity, reduce compression of the intervertebral clefts, and improve venous flow.
These funds are good for those who, due to their duty, spend a lot of time on the computer, in transport, and engaged in forced labor. However, its use should be discussed with an orthopedic surgeon. Prolonged and uncontrolled use of spinal braces can cause corset muscle atrophy and increase pain attacks.
natural fixation
The back muscles are the natural fixators of the spine. So that they don't lose tone, strength and elasticity, daily training is necessary: morning exercises, contrast bath, warm-up during the workday.
When exercising, you need to be aware of 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 almost all the muscles in 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 to gradually relax your back muscles and tense them again by gradually standing up.
For those who suffer from osteochondrosis of the spine, special physiotherapy exercise complexes have been developed.
Medicines "for the lower back"
Traditional medicine has a wide range of remedies to alleviate the course of spinal osteochondrosis. During the exacerbation period, the following is prescribed:
- complete bed rest;
- dry heat in the lower back;
- nonsteroidal anti-inflammatory drugs in the form of injections, which reduce pain and tissue inflammatory changes;
- B vitamins;
- medications that relieve spasm in inflamed back muscles, relieve pressure on spinal nerves, improve blood circulation;
- external ointments with a warming, distracting and anti-inflammatory effect.
Physical therapy techniques have a good effect: massage, electrophoresis with various drugs, acupuncture, and so on. A kinesiotherapy system was developed, where, with the help of special exercises, the patient learns to independently interrupt an attack of pain, strengthens the muscular structure of the body in simulators. Outside of an attack, your doctor may recommend taking chondroprotectives and vitamins, which help improve spinal tissue nutrition, speed up metabolism, and restore damage.
Low 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 make an accurate diagnosis.