A person suffering from back pain must learn to live again: every awkward move or careless move causes unbearable suffering.
Back pain, osteochondrosis, disease prevention, pelvic, lumbosacral region, gastrointestinal disorders, kidney disease
The lumbar spine takes on the most stress when walking, lifting, bending and turning. 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 bag weighing 10 kg, the load on your lumbar vertebrae will increase to 206 kg! Not surprisingly, in the rhythm of modern life, almost everyone experiences an uncomfortable feeling on the back.
Why does lower 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 shock absorbers for the vertebrae, wear out and become thinner. The intervertebral joints become loose, the vertebral bodies are too mobile and may move slightly. Bone spines grow on the edges of the vertebrae - osteophytes.
All of 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 provoke their compression, leading 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 disc herniation is formed. In some cases, the hernia compresses the spinal cord, exacerbating the patient's condition.
How to improve quality of life in osteochondrosis?
Osteochondrosis is a chronic disease that cannot be cured. However, there are recommendations that can be followed to significantly improve your quality of life and avoid repetitive pain attacks.
Royal posture
Proper posture is the situation in which the bones and joints of the spine are subjected to the least strain. By straightening our backs and straightening our shoulders, we relax our "vital selves. " 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 backrest must be pressed against the back of the chair. In the car, you can place a small support under the lower back to preserve the natural arch of the lumbar spine and relieve muscle tension during long journeys.
Healthy sleep
The lower back is under load even when lying down. This is manifested in the difficulty of sleeping on a bed that is too soft or hard. Therefore, it is important for those suffering from low back pain to choose the right pillow and mattress.
Its stiffness must correspond to the weight of the body. In the lateral position, the shoulder and pelvis should press against the mattress so that the spine forms a straight line. To further relieve the lower back, it is recommended to lie on your back and place a pillow under your knees.
If your back pain (lumbago) gets worse, it is important that you sleep on a hard surface. In the absence of a good mattress, you can lay it on the floor or place a solid shield in bed and screw small rollers under your neck, lower back and knees.
Bending and weight lifting
People with low back pain should be advised to avoid prolonged bending. To do this, it is important to equip your life properly. All kitchen worktops must be of the correct height. The bathroom can also be equipped with special handrails to save the spine from unnecessary work. In cottages, it is better to work sitting on a lightweight portable bench or kneeling and placing a heat-insulating mat under it.
Improper load lifting is the main reason for the worsening of osteochondrosis of the spine during the holidays when we pack our packages or take the crop out of the dacha. To relieve pain, try to carry the load in both hands, distributing the load evenly. Under no circumstances should you bend your back when lifting weights. All inclines should only be replaced by squats and lifting the load off the ground due to the strength of the legs.
For those with back pain, the maximum weight of luggage is 15 kg. If you need to carry more, buy a wheelchair or suitcase. Equipped with a waist belt and bracing frame, the backpack perfectly distributes the load on the spine. It must be lifted and removed from a high support or with assistance.
Looking at the spine, the most dangerous movements are turning from one side to the other and bending to the right or left, with a load in your hand. Under such a load, the compression of the spinal nerves, the vessels supplying the spinal cord, and the probability of rupture of the intervertebral disc are extremely high. All load turns must be performed with the feet.
Artificial fixation
All kinds of orthodontics have been developed to relieve pain and prevent lumbar attacks: orthoses (corsets, holding braces), push-ups, bandages, belts. These devices keep the spine in proper position, prevent its abnormal deformation, reduce the compression of intervertebral fissures, and improve venous outflow.
Such basics are good for those who, because of their duty, spend a long time at the computer, in transportation, 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 own muscle ligament and an increase in the number of pain attacks.
Natural fixation
The muscles of the back are the natural fixators of the spine. In order not to lose their tone, strength and flexibility, daily training is needed: morning exercises, contrast shower, warming up during the working day.
When performing physical exercises, you have to be attentive to your own feelings - here the result is not the main thing, but the process. It is important to maintain a measured pace and a range of physiological movement.
The best sport for back pain is swimming. In the aquatic environment, the load on the spine is reduced, while swimming the body works almost all the muscles, especially the back, arms and legs. In addition to exacerbation, spinal stretching exercises in the horizontal band are useful. It is important to learn how to gradually relax your back muscles and re-tension them, gradually lowering your legs.
Complexes of special physiotherapy practices have been developed for those with spinal osteochondrosis.
Medications "for the lower back"
Traditional medicine offers a number of treatments to alleviate the course of spinal osteochondrosis. During the exacerbation period, the following is required:
- strict bed rest;
- dry heat in the lumbar region;
- non-steroidal anti-inflammatory drugs in the form of injections which reduce pain and inflammatory changes in the 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 warming, distracting and anti-inflammatory effects.
Physiotherapy techniques have a good effect: massage, electrophoresis with various drugs, acupuncture and so on. A physiotherapy system has been developed in which the patient learns to stop the seizure of pain on his own using special exercises, strengthening the muscles of the body on simulators. In addition to the attack, your doctor may recommend taking chondroprotectors and vitamins to help improve the nutrition of your spinal tissues, speed up your metabolism, and repair the 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 is to visit a doctor who will make an accurate diagnosis.