A person suffering from low back pain must learn to live again: any awkward movement or careless step causes unbearable suffering.
Low back pain, osteochondrosis, disease prevention, small pelvis, lumbosacral region, diseases of the digestive system, kidney disease
When walking, lifting weights, bending and rotating the body, the spine receives the greatest stress. According to the biomechanics of the spine, simply raising the arms to a horizontal position doubles the load on the lumbar region. And if you take a bag weighing 10 kg, the load on the lumbar vertebrae increases to 206 kg! Not surprisingly, in the rhythm of modern life, almost everyone sometimes has unpleasant feelings behind them.
Why does back pain occur?
The most common cause of back pain is degenerative disease of the spine - osteochondrosis. Over the years, the intervertebral discs, which act as a shock absorber for the spine, wear out and become thinner. The intervertebral joints loosen, the vertebral bodies become extremely mobile, and they can move a little. Bone vertebrae grow on the edges of the spine - osteophytes.
All these factors cause narrowing and deformation of the intervertebral fissures through which the spinal nerves and blood vessels pass. In such a situation, any load on the spine can provoke their compression, which leads to the appearance of pain syndrome. The cartilage tissue that forms the intervertebral discs loses moisture and elasticity and can break. As a result, herniated discs are formed. In some cases, the hernia aggravates the patient's condition by squeezing the spinal cord.
How to improve quality of life with osteochondrosis?
Osteochondrosis is a chronic disease that cannot be treated. However, there are some tips, after which you can significantly improve your quality of life and prevent recurrent pain.
The royal stance
Proper posture is the position where the bones and joints of the spine are least stressed. We relax our "vital core" by straightening our backs and shoulders. Proper gait aligns the head, body and pelvis.
Furniture that you have to sit on for a long time should be solid. The back should 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 waist and relieve muscle tension during long rides.
Healthy sleep
Even in the supine position, the lower back is under stress. This manifests itself with a feeling of heaviness in the back after lying in a bed that is too soft or hard. That's why it's important to choose the right pillows and mattresses for those who suffer from back pain.
Its stiffness should correspond to the weight of the body. In the lateral position, the shoulders and pelvic floor should be pushed so that the spine is in a straight line. For extra comfort of the lower back, it is recommended to lie on your back and put a pillow under your knees.
If your back pain (lumbago) is severe, it is important to sleep on a hard surface. If you do not have a good mattress, you can lie on the floor or put a solid shield on the bed and wrap small rolls under the neck, lower back and knees.
Bend and lift weights
For people with low back pain, it is advisable to avoid bending for a long time. To do this, it is important to equip your life properly. All kitchen work surfaces must be at the correct height. The bathroom can be equipped with special handles to save the spine from unnecessary work. In spring cottages it is better to sit on a light portable bench or work on your knees, put a mattress under them with thermal insulation.
Improper lifting is a major cause of osteochondrosis of the spine when we pack our bags on holidays or take out products from the dacha. To relieve yourself of the pain, try to carry the load in both hands, distributing the load evenly. Never bend your back when lifting weights. All inclinations should be replaced only by squatting according to the strength of the legs and lifting the load off the ground.
The maximum allowable luggage weight for those suffering from low back pain is 15 kg. If you need to carry more, get a wheeled cart or suitcase. Equipped with a waist belt and a fastening frame, the backpack perfectly distributes the load on the spine. It must be mounted on or off with a high support or assistance.
The most dangerous movements for the spine are to bend down with the load in your hands, turning sideways and turning to the right or left. With such a load, there is a very high probability of compression of the spinal nerves, blood vessels supplying the spinal cord and rupture of the intervertebral disc. Load all turns should be done with the feet.
Artificial fixation
All types of brackets have been developed to relieve pain and prevent lumbago attacks: orthoses (corsets, posture brackets), reclinators, bandages, belts. These devices keep the spine in good condition, prevent its pathological deformation, reduce the compression of intervertebral fissures and improve venous flow.
These tools are good for those who spend a lot of time on the computer, in transport and do heavy physical work. However, their use should be discussed with an orthopedic surgeon. Prolonged and uncontrolled use of spinal braces can lead to atrophy of your muscle corset and increased pain attacks.
Natural fixation
The back muscles are the natural fixators of the spine. They need daily exercise to keep their tone, strength and elasticity: morning exercises, contrast showers, warm-ups during the working day.
You need to pay attention to your feelings when exercising - the main thing here is not the result, but the process. It is important to maintain the measured tempo 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, especially the back, arms and legs, work during swimming. In addition to aggravation, spinal stretching exercises that can be done on a horizontal bar are helpful. It is important to learn to gradually relax the back muscles and re-tense them, gradually sinking into your legs.
Special physiotherapy exercise complexes have been developed for those suffering from osteochondrosis of the spine.
"For the lower back" medications
Traditional medicine has a wide range of tools to alleviate the course of osteochondrosis of the spine. During the period of exacerbation, the following is determined:
- serious bed rest;
- dry heat in the lumbar region;
- non-steroidal anti-inflammatory drugs in the form of injections that reduce pain and inflammatory changes in the tissues;
- B vitamins;
- drugs that relieve spasms in inflamed muscles of the back, reduce pressure on the spinal nerves, improve blood circulation;
- external ointments with warming, distracting and anti-inflammatory effect.
Physiotherapeutic methods have a good effect: massage, electrophoresis with various drugs, acupuncture, etc. As the patient learns to stop the pain attack independently with the help of special exercises, a kinesitherapy system has been developed in the simulators that strengthens the body's muscle frame. In addition to the attack, your doctor may recommend taking chondroprotectors and vitamins that help improve spinal nutrition, speed up metabolism, and help repair damage.
Low back pain can be the result of various diseases of the gastrointestinal tract, kidneys, pelvic organs, circulatory system. Therefore, the first step in the appearance of back pain should be to visit a doctor who will make an accurate diagnosis.