A person suffering from back pain must learn to live again: every clumsy movement or careless step causes unbearable suffering.
Back pain, osteochondrosis, disease prevention, pelvis, lumbosacral region, digestive system diseases, kidney disease
The lumbar spine takes the greatest stress 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 spine 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 discs, which act as a shock absorber for the vertebrae, wear out and become thinner. The intervertebral joints become loose, the vertebral bodies gain excessive mobility and can move slightly. Bone spines - osteophytes - grow on the edges of the vertebrae.
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 cause 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, a herniated disc occurs. In some cases, the hernia compresses the spinal cord, worsening the patient's condition.
How to improve the quality of life in osteochondrosis?
Osteochondrosis is a chronic disease, it is impossible to cure. However, there are some recommendations, following which you can significantly improve your quality of life and avoid recurrent attacks of pain.
Royal posture
Proper posture is the position in which the bones and joints of the spine are exposed to the least stress. By straightening our backs 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 support under the lower back to maintain the natural curvature of the lumbar spine and relieve muscle tension during long rides.
Healthy sleep
Even in the supine position, the lower back is under stress. This is manifested by heaviness in the back after sleeping on too soft or hard a bed. Therefore, for those who suffer from low back pain, it is important to choose the right pillow and mattress.
Its stiffness 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. To further relieve the lower back, it is recommended that you lie on your back and place a pillow under your knees.
If back pain (lumbago) gets worse, 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 twist 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 flexion. For that, it is important to properly equip your life. All kitchen work surfaces must be of appropriate 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 thermal insulation mat under them.
Improper weight lifting is the main reason for the worsening of osteochondrosis of the spine during the holidays, when we pack bags or take the harvest out of the dacha. To get rid of the pain, try to carry the load in both hands, distributing the load evenly. Never bend your back when lifting weights. All inclines must be replaced by squats and lifting loads from the ground just because of the strength of the legs.
For people suffering from back pain, the maximum allowed weight of luggage is 15 kg. If you need to bring more, buy a stroller or suitcase on wheels. The backpack equipped with a belt around the waist and a stiffening frame perfectly distributes the load on the spine. It should be dressed and removed from a high support or with help.
The most dangerous movements for the spine are turning from one side to the other and bending 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 that supply the spinal cord and the probability of rupture of the intervertebral disc are extremely high. All turns with a load must be done with the feet.
Artificial fixation
All types of prostheses have been developed to eliminate pain and prevent lumbago attacks: orthoses (corsets, holders), recliners, bandages, belts. These devices keep the spinal column 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 duty, spend a long time at the computer, in transport and engaged in hard physical work. However, their use must be discussed with an orthopedic surgeon. Prolonged and uncontrolled use of spinal prostheses can lead to atrophy of one's own muscular corset and intensification of pain attacks.
Natural fixation
The back muscles are the natural fixators of the spine. In order not to lose tone, strength and elasticity, daily training is necessary: morning exercises, contrast shower, warming up during the working day.
When performing physical exercises, you have 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 is reduced, and almost all the muscles of the body work when swimming, 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 descending to the feet.
For those suffering from osteochondrosis of the spine, special complexes of physiotherapeutic exercises have been developed.
Lower back medications
Traditional medicine has a wide range of drugs to alleviate the course of osteochondrosis of the spine. In the period of exacerbation it is prescribed:
- strict rest in bed;
- dry heat in the lumbar region;
- nonsteroidal anti-inflammatory drugs in the form of injections, which reduce pain and inflammatory changes in tissues;
- B vitamins;
- drugs that relieve spasms in inflamed back muscles, relieve pressure on the spinal nerves, improve blood circulation;
- external ointments with heating, interfering and anti-inflammatory action.
Physiotherapeutic techniques have a good effect: massage, electrophoresis with various drugs, acupuncture and so on. A system of kinesitherapy has been developed, when the patient, with the help of special exercises, learns to stop the attack of pain on his own, strengthens the muscular frame of the body on simulators. Outside of seizures, your doctor may recommend taking chondroprotectors and vitamins that help improve the nutrition of spine tissue, speed up metabolism, and repair damage.
Pain in the lower back can be the result of various diseases of the gastrointestinal tract, kidneys, pelvic organs, vascular system. Therefore, the first step in the occurrence of back pain should be a visit to the doctor, who will make an accurate diagnosis.