A person with back pain must relearn how to live: any awkward or imprudent movement causes unbearable suffering.
Back pain, osteochondrosis, disease prevention, small pelvis, lumbosacral region, diseases of the digestive system, kidney disease
The lumbar spine experiences the most stress when walking, lifting weights, flexing and rotating the body. According to the biomechanics of the spine, simply raising the arms to a horizontal position doubles the load on the 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 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 relax, the vertebral bodies acquire excessive mobility and may move slightly. On the edges of the vertebrae, bone spines develop - osteophytes.
All of these factors lead to the narrowing and deformation of the intervertebral slits, 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, herniated discs form. In some cases, the hernia compresses the spinal cord, making the patient's condition worse.
How to improve the quality of life with osteochondrosis?
Osteochondrosis is a chronic disease, it is impossible to cure it. However, there are a few recommendations, as a result of which you can significantly improve the quality of life and avoid repeated bouts of pain.
Royal posture
Correct posture is the position in which the bones and joints of the spine are exposed to the least amount of stress. By straightening our backs and straightening our shoulders, we give rest to our "vital core". With a good walk, the head, body and pelvis are aligned.
Furniture that you need to sit on for a long time should be rigid. The back should rest against 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 on long journeys.
Healthy sleep
Even in the supine position, the lower back is under stress. This is manifested by heaviness in the back after sleeping on a bed that is too soft or hard. Therefore, for people with low back pain, it is important to choose the right pillow and the right mattress.
Its rigidity must 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. For additional lower back relief, it is recommended that you 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. In the absence of a good mattress, you can lie on the floor or put a strong shield in the bed, and twist small rollers under the 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 equip your life well. All kitchen work surfaces should be the correct height. The bathroom can be equipped with special handrails to save the spine from unnecessary work. In summer cottages, it is best to work while sitting on a light portable bench or on your knees, placing a heat-insulating mat under them.
Improper lifting of the load is the main reason for the aggravation of osteochondrosis of the spine during holidays, when we pack our bags or take out the harvest from the dacha. For pain relief, try carrying the load with both hands, distributing the load evenly. When lifting weights, do not bend your back in any way. All inclines should be replaced with squats and lift the load off the floor only due to leg strength.
For people with back pain, the maximum allowable weight of luggage is 15 kg. If you need to carry more, buy a cart or rolling suitcase. A backpack equipped with a lap belt and a stiffening frame perfectly distributes the load on the spine. It should be put on and removed from a high mount or with assistance.
The most dangerous movements for the spine are to turn side to side and lean with a right or left turn with a load in the hands. With such a load, the compression of the spinal nerves, vessels supplying the spinal cord, and the probability of rupture of the intervertebral disc is extremely high. All turns with a load should be done with the legs.
Artificial fixation
To eliminate pain and prevent attacks of lumbago, all kinds of orthoses have been developed: orthoses (corsets, support braces), recliners, bandages, belts. These devices keep the spine in the correct position, prevent its pathological deformation, reduce compression of the intervertebral slits and improve venous flow.
Such funds are good for those who, due to their duty, spend a lot of time on the computer, in transport, and are engaged in difficult physical labor. However, their use should be discussed with an orthopedic surgeon. Prolonged and uncontrolled use of spinal orthoses can lead to atrophy of your own muscle corset and increased pain attacks.
Natural fixation
The back muscles are the natural fixators of the spine. So that they do not lose their tone, strength and elasticity, daily training is necessary: morning exercises, contrast shower, warm-ups during the working day.
When performing physical exercises, you need 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 an aquatic environment, the load on the spine decreases; during swimming movements, almost all the muscles of the body work, especially the back, arms and legs. Apart from the exacerbation, spine stretching exercises that can be performed on a horizontal bar are helpful. It is important to learn to gradually relax the back muscles and to use them again, gradually lowering yourself down to your feet.
For people with osteochondrosis of the spine, special complexes of physiotherapy exercises have been developed.
Medicines "for the lower back"
Traditional medicine has a wide range of remedies available to alleviate the development of osteochondrosis of the spine. During the period of exacerbation, the following are prescribed:
- strict bed rest;
- dry heat on 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 of inflamed muscles of the back, relieve pressure on the spinal nerves, improve blood circulation;
- External ointments with a warming, distracting and anti-inflammatory effect.
Physiotherapeutic techniques have a good effect: massage, electrophoresis with various drugs, acupuncture, etc. A system of physiotherapy was developed, when, with the help of special exercises, the patient independently learns to stop a pain attack, strengthens the muscular framework of the body on simulators. Apart from an attack, the doctor may recommend taking chondroprotectors and vitamins, which help improve the nutrition of the tissues of the spine, speed up metabolism and restore damage.
Lower back pain can be the result of a variety of diseases of the gastrointestinal tract, kidneys, pelvic organs, circulatory system. Therefore, the first step in the onset of back pain should be a visit to the doctor, who will make an accurate diagnosis.