A person suffering from back pain has to learn to live again: any awkward movement or careless step causes excruciating suffering.
Back pain, osteochondrosis, disease prevention, small pelvis, lumbosacral region, digestive system diseases, kidney disease
The lumbar spine takes the greatest stress from walking, lifting weights, bending over, and turning the body. Based on the biomechanics of the spine, simply raising the arms to a horizontal position doubles the load on the lower back. And if you lift 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 experiences unpleasant sensations in the back at times.
Why does low 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 become thinner. The intervertebral joints loosen, the vertebral bodies become excessively mobile and can move slightly. At the edges of the vertebrae, bone spines grow - osteophytes.
All of these factors lead to narrowing and deformation of the intervertebral fissures, through which the spinal nerves and blood vessels pass. Any load on the spine in such a situation can provoke its 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 form. 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 it. However, there are some recommendations, by following which, you can significantly improve your quality of life and avoid repeated episodes of pain.
Royal posture
Correct posture is the position in which the bones and joints of the spine are exposed to the least stress. We straighten our back and shoulders, we give rest to our "vital core". With proper gait, the head, body, and pelvis are aligned.
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 cushion under your lower back to maintain the natural curve of your lumbar spine and relieve muscle tension during long drives.
Healthy sleep
Even in the supine position, the lower back is under stress. This is manifested by heaviness in the back after sleeping in a bed that is too soft or hard. Therefore, for those who suffer from low back pain, it is important to choose the right pillow and mattress.
Its stiffness must correspond to 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 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 on the bed and turn 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 flexion. For this, it is important to properly equip your life. All kitchen work surfaces should be the correct height. The bathroom can be equipped with special handrails to save the spine from unnecessary work. In summer cabins, it is best to work sitting on a lightweight portable bench or kneeling, placing a heat-insulating mat underneath.
Improper lifting of the load is the main reason for the worsening of osteochondrosis of the spine during the holidays, when we pack our suitcases or take the harvest from the country house. To relieve pain, try to carry the load with both hands, distributing it evenly. When lifting weights, do not bend your back under any circumstances. All inclinations should be replaced with squats and lifting the load off the ground only due to the strength of the legs.
For those suffering from back pain, the maximum weight allowed for luggage is 15 kg. If you need to carry more, buy a trolley or a trolley. A backpack equipped with a belt and a reinforcing frame perfectly distributes the load on the spine. It should be donned and doffed from a high stand or with assistance.
The most dangerous movements for the spine are turning from side to side and crouching with a turn to the right or to the left with a load on the hands. With such a load, the compression of the spinal nerves, the vessels supplying the spinal cord, and the probability of rupture of the intervertebral disc are extremely high. All loaded spins must be performed with the legs.
Artificial fixation
To eliminate pain and prevent lumbago attacks, all kinds of orthotics have been developed: orthotics (corsets, posture braces), recliners, bandages, belts. These devices keep the spinal column in the correct position, prevent its pathological deformity, reduce compression of the intervertebral clefts and improve venous flow.
Such funds are good for those who, due to their duty, spend a lot of time in front of the computer, in transportation, and do hard physical work. However, its use should be discussed with an orthopedic surgeon. Prolonged and uncontrolled use of spinal braces can lead to atrophy of your own muscle corset and increased pain attacks.
Natural hold
The back muscles are the natural fixers of the spine. So that they do not lose tone, strength and elasticity, daily workouts are necessary: morning exercises, contrast shower, warm-ups during the working day.
When doing physical exercises, you must 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 a physiological range of motion.
The best sport for back pain is swimming. In the aquatic environment, the load on the column decreases; During swimming movements, almost all the muscles of the body work, especially the back, arms and legs. Apart from 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 re-tighten them, gradually sinking your feet.
For those suffering from osteochondrosis of the spine, special complexes of physiotherapy exercises have been developed.
Medications "for the lower back"
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 in the lumbar region;
- non-steroidal anti-inflammatory drugs in the form of injections, which reduce pain and inflammatory changes in tissues;
- Vitamins of group B;
- drugs that relieve spasms in the inflamed muscles of the back, relieve pressure on the spinal nerves, improve blood circulation;
- External ointments with a calming, distracting and anti-inflammatory effect.
Physiotherapeutic techniques have a good effect: massage, electrophoresis with various drugs, acupuncture, etc. A system of kinesitherapy has been developed, when, with the help of special exercises, the patient learns to independently stop an attack of pain, strengthens the muscular structure of the body in simulators. Outside of an attack, the doctor may recommend taking chondroprotectants and vitamins, which help to improve the nutrition of spinal tissues, accelerate metabolism and restore damage.
Low back pain can be the result of a variety of diseases of the gastrointestinal tract, kidneys, pelvic organs, and circulatory system. Therefore, the first step in the appearance of back pain should be a visit to the doctor, who will establish an accurate diagnosis.