A person suffering from back pain has to learn to live again: any awkward movement or careless step causes unbearable suffering.
Back pain, osteochondrosis, disease prevention, small pelvis, lumbosacral region, diseases of the digestive system, kidney disease
The lumbar spine takes on the greatest stress when walking, lifting weights, bending and turning the body. According to the biomechanics of the spinal column, simply raising the arms to a horizontal position doubles the load on the lower back. And if you pick up 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 at times 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 may move slightly. At the edges of the vertebrae, bone spines grow - osteophytes.
All these factors lead to narrowing and deformation of the intervertebral clefts, 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 form. 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, you can 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. Straightening our back and straightening our shoulders, we give rest to our "vital core". With proper walking, the head, body and pelvis are aligned.
Furniture that you have to sit on for a long time should be rigid. The back must be pressed against the back of the chair. In the car, you can place a small bolster under the lower back to maintain the natural curve of the 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 a heaviness in the back after sleeping on 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 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 additional relief of the lower back, 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 lay on the floor or put a solid shield in the bed, and twist 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 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 better 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 exacerbation of osteochondrosis of the spine during the holidays, when we pack our bags or take out the harvest from the dacha. To relieve yourself of pain, try to carry the load in both hands, evenly distributing the load. When lifting weights, do not bend your back under any circumstances. All inclinations must be replaced with squats and lifting the load off the ground only due to the strength of the legs.
For back pain sufferers, the maximum permitted luggage weight is 15 kg. If you need to carry more, purchase a trolley or suitcase on wheels. A backpack equipped with a waist belt and a stiffening frame perfectly distributes the load on the spine. It should be put on and off from a high support or with assistance.
The most dangerous movements for the spine are turning from side to side and bending down with a turn to the right or left 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 turns with a load must be done with the legs.
Artificial fixation
To eliminate pain and prevent attacks of lumbago, all kinds of braces have been developed: orthoses (corsets, posture braces), reclinators, bandages, belts. These devices hold the spinal column in the correct position, prevent its pathological deformation, reduce the compression of the intervertebral clefts, and improve venous outflow.
Such funds are good for those who, due to their duty, spend a long time at the computer, in transport, and are engaged in hard physical labor. However, their use must be discussed with an orthopedic surgeon. Prolonged and uncontrolled use of spine braces can lead to atrophy of your own muscle corset and an increase in pain attacks.
Natural fixation
The muscles of the back 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-ups during the working day.
Performing physical exercises, you need to be attentive to 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 muscles of the body work, 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 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.
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 on the lumbar region;
- nonsteroidal anti-inflammatory drugs in the form of injections, which reduce pain and inflammatory changes in tissues;
- B vitamins;
- 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 an attack of pain, strengthens the muscular frame of the body on simulators. Outside of an attack, the doctor may recommend taking chondroprotectors and vitamins, which help to improve the nutrition of the spinal tissues, accelerate metabolism, and restore damage.
Lower 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 appearance of back pain should be a visit to the doctor, who will establish an accurate diagnosis.