Low back pain is one of the worst conditions you can imagine, because the back is the most stressed compared to the rest of the back, and therefore back pain is the most damaging. Back pain is often a sign of osteochondrosis, radiculitis and other serious diseases.
Why does your back hurt
Often, back pain occurs after intense exercise, but also if you are in a position for a long time or due to awkward movements. The main risk factors for low back pain are:
- work on a computer due to constant driving or sedentary lifestyle;
- stress if the work is associated with a constant load on the waist;
- excessive intense exercise in the gym;
- back pain due to pregnancy or recent birth is also possible;
- great weight.
Back pain usually goes away on its own when left alone. However, if the back pain is constant or comes from time to time, then it may already be a sign of the disease. When left untreated, back pain can have very serious consequences - including spinal surgery.
What diseases can cause back pain
Low back pain is divided into primary and secondary. Primary pain syndrome directly causes back pain:
- in most cases, there may be lumbar osteochondrosis (one third of all cases);
- there may also be an intervertebral hernia;
- protrusion of the intervertebral disc;
- spondylolisthesis, spondylosis, spondyloarthritis.
Secondary pain syndrome is not usually caused by the spine, but by some other problems in the body that cause back pain:
- may have fractures due to osteoporosis;
- tumors in the lumen of the spinal canal;
- spinal fracture;
- stay in one position for a long time and constant muscle load;
- anatomically narrow spinal canal;
- scoliosis, kyphosis, kyphoscoliosis, Scheuermann-Mau disease;
- may have rheumatoid arthritis or psoriatic arthritis or osteoarthritis;
- osteomyelitis, discitis, spinal tuberculosis;
- pain can also cause urolithiasis;
- pyelonephritis;
- pregnancy or last birth;
- ovarian cancer, ovarian cyst, endometriosis.
What to do for back pain
What to do if you have severe back pain:
- lie on your back or on a hard mattress, a surface that will support your back;
- lift your legs and bend them at the knees, you can put a pillow under your feet to make it much easier to lie down;
- take any painkillers or anti-inflammatory medications;
- try not to make sudden movements;
- call a doctor at your home;
- need to stay in bed for a few days;
- spicy and smoked foods should be avoided, as well as proper nutrition.
Prophylaxis
To prevent such problems, you should take regular preventive measures:
- less sedentary lifestyle;
- if you still have a sedentary job, try to exercise a little every hour - tilt your head and torso to the sides, turn your shoulders back and forth, spread your legs shoulder-width apart and breathe;
- If you lift weights, do it right - keep your back straight, do not make sudden movements, lift weights gradually;
- do more exercises for the waist and abs;
- look at your posture, keep your back straight, do not bend, sit down and preferably walk with a book on your head;
- give up a soft bed and mattresses - choose a mattress that is not the softest but also the hardest to support your back well;
- stand close to the wall several times a day so that the heels, hips, shoulder blades, and back of your head touch it, even for a few minutes;
- do more sports that will keep your back muscles in good condition, can be swimming, walking, skiing, yoga, etc . ;
Therapeutic gymnastics for the treatment of low back pain in men and women
If low back pain is minor, do the following exercises to prevent it:
- Lie on your back, extend your arms along your torso, and bend your legs slightly above your knees. Bend your legs to the left and turn your head and body slightly to the right. Hold it for a few seconds. Then return to the starting position and repeat the exercise by bending your legs to the other side. Do this exercise 10 times.
- Kneel down. Put your hands on the chair in front of you. In this position, raise your back, then bend as much as possible. Repeat the exercises 5-10 times.
- Lie on your back and straighten your legs. Then lift your right foot 20 centimeters off the ground. Continue this way until you feel tired. Do the same exercise with your other leg. Repeat this exercise 5 times on each leg.