Someone with back pain needs to learn to live again: any awkward movement or careless move causes unbearable suffering.
Back pain, osteochondrosis, disease prevention, small pelvis, lumbosacral region, diseases of the digestive system, kidney disease
The lumbar spine receives the greatest stress when walking, lifting weights, bending and turning the body. According to spinal biomechanics, simply lifting the hand 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 disc, which acts as a shock absorber for the vertebrae, wears out and becomes thinner. The intervertebral joints become loose, the vertebral body acquires excessive mobility and may move slightly. At the edges of the vertebrae, the bone spine grows - osteophytes.
All of these factors lead to narrowing and deformation of the intervertebral cleft, through which spinal nerves and blood vessels pass. Any load on the spine in such a situation can trigger their compression, which leads to the emergence of pain syndrome. The cartilage tissue that makes up the intervertebral disc loses moisture and elasticity, and can rupture. As a result, a herniated disc is formed. 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, it is impossible to cure it. However, there are some suggestions, following which, you can significantly improve the quality of life and avoid recurrent pain.
Royal posture
Proper posture is a position where the bones and joints of the spine are exposed to the least amount of stress. Straightening the buttocks and straightening the shoulders, we give rest to our "essential core". With proper walking, the head, body and pelvis are aligned.
The furniture that you have to sit on for a long time should be rigid. The back must be pressed to 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 lumbar spine and relieve muscle tension while driving long distances.
Healthy sleep
Even in the supine position, the lower back experiences pressure. This is indicated by a feeling of heaviness in the back after sleeping in a bed that is too soft or hard. Therefore, for those who suffer from back pain, it is important to choose the right pillows and mattresses.
Its rigidity should match its weight. In the lateral position, the shoulders and pelvis should push the mattress so that the spine forms a straight line. For extra 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) gets worse, it is important to sleep on a hard surface. If there is no good mattress, you can lie on the floor or place a solid shield on the bed, and rotate small rollers under the neck, lower back and knees.
Bending and lifting weights
For those who suffer from low back pain, it is advisable to avoid prolonged flexion. For this, it is important to complete your life properly. All kitchen work surfaces must have 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 lightweight portable bench or kneeling, placing a thermal insulation mat under it.
Improper load lifting is the main reason for exacerbating spinal osteochondrosis during the holidays, when we pack our bags or remove the harvest from the dacha. To relieve pain, try to carry the load with both hands, distributing the load evenly. When lifting weights, do not bend your back under any circumstances. All inclinations must be replaced with squats and lifting loads off the ground simply because of the strength of the legs.
For those with back pain, the maximum allowable luggage weight is 15 kg. If you need to carry more, buy a trolley or suitcase on wheels. A backpack equipped with a belt and a hardened frame perfectly distributes the load on the spine. It should be installed and turned off from high support or with assistance.
The most dangerous movement for the spine is 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, compression of the spinal cord, the ducts that supply the spinal cord, and the likelihood of rupture of the intervertebral disc is very high. All rounds with the load must be done with the feet.
Artificial fixation
To eliminate pain and prevent lumbago attacks, all types of braces have been developed: orthoses (corsets, posture braces), reclinators, bandages, belts. This device holds the spinal space in the correct position, prevents its pathological deformity, reduces intervertebral fissure compression, and increases venous outflow.
Such funds are good for those who, because of their duties, spend a lot of time at the computer, in transportation, and engaged in heavy physical work. However, its use must be discussed with an orthopedic surgeon. Prolonged and uncontrolled use of spinal braces can cause atrophy of your own muscular corset and increased pain attacks.
Natural fixation
The back muscles are the natural fixers of the spine. So that they do not lose their tone, strength and elasticity, daily exercise is needed: morning exercises, contrast baths, warming up during the working day.
Doing physical exercises, you need to pay attention to your own feelings - the main thing here is not the result, but the process. It is important to maintain a measured rhythm and physiological range of motion.
The best sport for back pain is swimming. In the aquatic environment, the load on the spine is reduced; during swimming movements, almost all body muscles work, especially the back, arms and legs. Outside of exacerbations, spinal stretching exercises that can be done on horizontal bars are useful. It is important to learn how to relax the back muscles gradually and re-tighten them, gradually sinking into your legs.
For those suffering from spinal osteochondrosis, a special physiotherapy training complex has been developed.
Medicine "for the lower back"
Traditional medicine has a variety of medications to alleviate the course of spinal osteochondrosis. During the exacerbation period, the following are prescribed:
- strict bed rest;
- dry heat in the lumbar region;
- nonsteroidal anti-inflammatory drugs in the form of injections, which reduce pain and inflammatory changes in tissues;
- vitamin B;
- drugs that relieve spasms in inflamed back muscles, relieve stress on spinal nerves, improve blood circulation;
- external ointment with warming, irritating and anti-inflammatory effect.
Physiotherapeutic techniques have a good effect: massage, electrophoresis with various drugs, acupuncture and so on. The kinesitherapy system was developed, when, with the help of special exercises, patients learned to independently stop the onset of pain, strengthening the muscular skeleton of the body on the simulator. Outside of attacks, doctors may recommend taking chondroprotectors and vitamins, which help improve the nutrition of spinal tissue, speed up metabolism, and restore damage.
Lower back pain can be caused by various 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.