A person with back pain has to learn to live again: Every clumsy movement or careless step causes unbearable suffering.
Back pain, osteochondrosis, disease prevention, small pelvis, lumbar spine, digestive system diseases, kidney disease
The lumbar spine is most used when walking, lifting weights, bending, and rotating the body. According to the biomechanics of the spine, simply raising your arms to a horizontal position doubles the load on your lower back. And if you pick up a 10 kg bag, the load on the lumbar vertebrae increases to 206 kg! It is not surprising that in the rhythm of modern life, almost everyone has unpleasant sensations in their back at times.
Why does 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 flexible and can move easily. Bone spikes - osteophytes - grow on the edges of the vertebrae.
All of these factors narrow and deform the intervertebral spaces in which the spinal nerves and blood vessels run. Any load on the spine in such a situation can provoke its compression, which will lead to the appearance of pain syndrome. The cartilage tissue of the intervertebral discs loses moisture and elasticity and can tear. As a result, herniated discs form. In some cases, the hernia compresses the spinal cord, making the patient's condition worse.
How can you improve the quality of life with osteochondrosis?
Osteochondrosis is a chronic disease that cannot be cured. However, there are some recommendations that can help you significantly improve the quality of life and avoid repeated attacks of pain.
Royal attitude
Correct posture is the position that puts the least strain on the bones and joints of the spine. By straightening our back and straightening our shoulders, we give rest to our "vital core". When walking properly, the head, body and pelvis are aligned.
Furniture that you have to sit on for a long time should be rigid. The backrest must 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 curvature of the lumbar spine and relieve muscle tension on long car journeys.
Healthy sleep
The lower back is also stressed when lying on your back. This manifests itself in a feeling of heaviness in the back after sleeping on a bed that is too soft or too hard. Therefore, it is important for people with low back pain to choose the right pillow and mattress.
Its rigidity should correspond to the body weight. In the lateral position, the shoulders and pelvis should press 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 lie down on the floor or put a solid shield in the bed and spin small rolls under your 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 countertops must be the correct height. The bathroom can be equipped with special handrails to save the spine unnecessary work. In summer cottages, it is better to work sitting or kneeling on a light portable bench and put a heat-insulating mat under it.
Improper lifting of the load is the main reason for the aggravation of osteochondrosis of the spine during the vacation, when we pack our bags or get the crops from the dacha. To relieve pain, try to carry the load with both hands and evenly distribute the load. Do not bend your back while lifting weights. All inclinations need to be replaced by squats and lifting the load off the floor only due to the strength of the legs.
For back pain patients, the maximum permitted luggage weight is 15 kg. If you need to take more with you, buy a trolley or suitcase on wheels. A backpack equipped with a hip belt and stiffening frame distributes the load perfectly on the spine. It should be put on and off from a high support or with help.
The most dangerous movements for the spine are turning back and forth and bending over 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 a disc rupture are extremely high. All rotations with a load must be performed with the legs.
Artificial fixation
All types of orthotics have been developed to relieve pain and prevent lumbago attacks: orthotics (corsets, postural braces), recliners, bandages, belts. These devices keep the spine in the correct position, prevent its pathological deformation, reduce compression of the intervertebral spaces and improve venous outflow.
Such means are good for those who, because of their duty, spend a lot of time at the computer, are in traffic, and do heavy physical labor. However, their use must be discussed with an orthopedic surgeon. Prolonged and uncontrolled use of spinal braces can lead to atrophy of the own muscle corset and an increase in pain attacks.
Natural fixation
The back muscles are the natural fixator of the spine. Daily workouts are necessary so that you do not lose elasticity, strength and elasticity: morning exercises, alternating shower, warming up during the working day.
When 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 pace and a physiological range of motion.
The best exercise for back pain is swimming. In the aquatic environment, the load on the spine is reduced; almost all muscles of the body work when swimming, especially the back, arms and legs. Outside of the exacerbation, spine stretching exercises that can be performed on a horizontal bar are useful. It is important to learn how to gradually relax and re-tense the back muscles until they gradually sink to the feet.
For those suffering from osteochondrosis of the spine, special complexes of physiotherapeutic exercises have been developed.
Medicines "for the lower back"
Conventional medicine has a wide range of means to alleviate the course of osteochondrosis of the spine. During the period of exacerbation, the following is prescribed:
- strict bed rest;
- dry heat in the lumbar area;
- nonsteroidal anti-inflammatory drugs in the form of injections that reduce pain and inflammatory tissue changes;
- B vitamins;
- Medicines that relieve spasms in the inflamed muscles of the back, relieve pressure on the spinal nerves, improve blood circulation;
- external ointments with warming, distracting and anti-inflammatory effects.
Physiotherapy techniques have a good effect: massage, electrophoresis with various drugs, acupuncture and so on. A system of movement therapy was developed in which the patient learns with the help of special exercises to stop an attack of pain independently, strengthens the muscular framework of the body on simulators. Outside of a seizure, doctors may recommend taking chondroprotectors and vitamins, which help improve spinal cord tissue nutrition, speed up metabolism, and restore damage.
Lower back pain can be the result of a variety of gastrointestinal, kidney, pelvic, and circulatory disorders. Therefore, when back pain occurs, the first step should be to see a doctor who will make an accurate diagnosis.