LOW BACK PAIN AND ITS PREVENTION

LOW BACK PAIN AND ITS CAUSES

Osteochondrosis - a disease of the cartilaginous surfaces of bones of the musculoskeletal apparatus, especially of the spine (and hip and knee joints). Low back pain has four stages of development.

To understand the essence of this disease, must at least in General terms, to understand the structure of the spine. The vertebrae are connected to each other by ligaments and intervertebral discs. Openings in the vertebrae form a channel in which is located the spinal cord; its roots contain sensory nerve fibers come out between each pair of vertebrae. In flexion of the spine the intervertebral discs are somewhat compacted on the side of the slope, and their nuclei are shifted in the opposite direction. Simply put, the intervertebral disks are the shock absorbers, mitigating the pressure on the spine during exercise. Mass morbidity is associated primarily with the vertical position in which the load on the spine and intervertebral discs is significantly higher than in animals. If you do not learn to sit, stand, lie down, the disk will lose the ability to carry out its functions (attenuation) and after some time the outer shell will crack, and the protrusions are formed gryzenia. They compress the blood vessels (which leads to disruption of the spinal blood circulation) or the spinal cord, and in rare cases the spinal cord itself. These changes are accompanied by pain and reflex muscle tension of the back.

ONE OF THE MOST COMMON CAUSES OF BACK PAIN - SPINE OSTEOCHONDROSIS DEFEAT INTERVERTEBRAL DISCS

According to statistics, almost every second person aged 25 to 55 years suffering from osteochondrosis. But most people start to feel the manifestations of the disease after 35 years. The development and exacerbation of osteochondrosis contribute to static and dynamic overload and vibration.
This can be caused by:

• the work associated with frequent changes of the torso with flexion and extension, turns, rynkovyi movements
  lifting heavy loads
  incorrect posture in standing, sitting, lying down and carrying heavy loads,
• physical culture and sport without taking into account the influence of strenuous exercise,
• adverse weather conditions - low temperature high humidity air.
• But you can not say that if you will exactly follow all the instructions, the degenerative disc disease does not threaten you. After all, the cause of this disease can be traumatic injury.

TYPES OF OSTEOCHONDROSIS

On localisation distinguish cervical, thoracic, lumbar, sacral, and common low back pain. This files most often diagnosed lumbar degenerative disc disease (more than 50% of cases), cervical (25%) and common (about 12%).

Osteochondrosis of the cervical spine

Parents often say some phrase, addressed to the kids: "shake your head!". Doctors are calling for the opposite: "be sure and tip your head." At any age. The only way you can avoid the threat of the disease - osteochondrosis of the cervical spine.

Neck nature intended not only to hold the head and rotate it in different directions, which, by the way, for people untrained, not watching their health, it becomes quite difficult. Through the neck are spinal cord, the arteries that feed the brain, nerve roots and trunks, conducting nerve connection with the arms, heart, lungs.

Complaints in this type of osteoarthritis are diverse: pain in the heart, headaches, dizziness, momentary loss of consciousness (because of violations of brain blood supply), pain in the shoulder joint or across the arm.

Osteochondrosis of the thoracic spine

The pain that occurs from time to time in the thoracic spine, familiar to anyone who engaged in heavy physical labor. Typically, these painful, unpleasant feelings are the first indication that the body begins to develop fairly an unpleasant illness – osteochondrosis of the thoracic spine. Often this disease affects individuals, the so-called sedentary occupations: engineers, computer operators, drivers of cars.

But not necessarily that you have, even if you drag heavy objects or have long hours to sit at a Desk, is low back pain.

A reliable barrier of disease is proper posture. Back when walking try to keep straight, shoulders straightened. To form your posture, as you can imagine, it is necessary from an early age. But you can do it in 30 or 40 years. That's really really - better late than never!

Osteochondrosis of the lumbar spine

First, there dull pain in the lumbar region and legs, then usually marked numbness of the extremities, a significant increase in pain with sudden movements of the trunk during shaking.

PREVENTION

Prevention of osteochondrosis of the cervical spine

Exercise for a long time — a reliable prevention of osteochondrosis of the cervical spine. Here are some exercises to prevent this type of osteochondrosis:

• Push your forehead into your palm and tighten the neck muscles. Exercise run 3 times for 7 seconds. Then hand press the back of his head 3 times for 7 seconds.
• Straining the muscles of the neck, push the left temple to the left hand (3 times for 7 seconds), and then right temple push down on the right hand (3 times for 7 seconds).
• Put your head slightly back. Overcoming the resistance of the tight muscles of the neck, tuck your chin to jugular fossa. Do the exercise at least 5 times.
• The head and shoulders and hold it straight. Slowly turn your head as far right as possible (5 times). Many times follow to the left.
• Lower chin to the neck. Turn your head first 5 times right, then 5 times to the left.
• Put your head back. Try to touch right ear to right shoulder (5 times). Follow this movement, trying left ear to touch the left shoulder (5 times).

These exercises are recommended in morning hygienic gymnastics, and perform them during the working day. To do them, and sitting and standing. However, perform circular rotational movements of the head can not in any case. This can lead to injury.

Prevention of osteochondrosis of the thoracic spine

If you also will regularly perform the exercises (listed below) educational and supporting muscle tone back and stomach to ensure the normal mobility of all segments of the thoracic spine, the degenerative disc disease you can not win.

• standing up; taking a breath, stand up straight, arms down, legs together. Pull your arms up - exhale. Arch your back and take a deep breath. Then lower the hands, lean forward slightly scrugli the back, lower the shoulders and head - exhale. Repeat 8 - 10 times.
• sitting on a chair. Put your hands behind your head - inhale, arch your back a maximum of 3 to 5 times, drawing the shoulder blades on the back of a chair, - exhale.
• get on all fours. Maximum rotten back and hold for 2 - 3 seconds in this position. Keep your head straight. Return to I. p. and again do the same exercise 5 - 7 times.
• lie on your stomach and put your hands on the floor. The maximum force arch your back, trying to tear the body from the floor.
• lying on his stomach, arms along the body. Bend at the thoracic spine, trying to lift up the head and legs.

These exercises reduces the load on the thoracic spine, it is advised to perform throughout the day during short breaks. In exercises 3 through 5-e breathing arbitrary. The 4th and 5th exercises do 5 to 8 times. These exercises can be included in morning exercises. It is very useful to perform a few movements after work. Importantly, prophylactic complex you were doing on a daily basis, then you will reliably protect yourself from degenerative disc disease.

ORTHOPEDIC TREATMENT

How to sit correctly

• avoid too soft furniture - it is not for you. To excessive body weight pressed on the spine, the body must be supported by the ischial tuberosity, and this is only possible on hard seats.
• this furniture where you have to sit for long periods of time has the following requirements: the height of the chair, the chair must match the length of the tibia - it is necessary that the foot rested on the floor; for people of small stature it is recommended to put under the legs of the bench; the maximum seat depth of approximately 2/3 the length of the thigh.
• under the table there should be enough legroom to not have much Flex.
• if you have to sit a long time, try about every 15 - 20 min. to warm up a bit, change the position of the feet.
  ensure that the back is tight against the back of the chair.
  sit up straight, not much bowing the head and bending the torso not to strain your muscles.
• if by occupation you have long daily read, make the fixture on the table (music stand) to support book high enough and inclined to the table so your upper body then you do not need to tilt forward.
• behind the wheel of a car, try to stay stress-free. It is important that the back had good support. For this between the waist and the back of the chair, place a thin cushion that will keep the lumbar bend. Keep your head straight. After several hours of driving, get out and do the basic gymnastic exercises: twists, bends, squats — 8-10 times each.
• in front of the TV, do not sit or lie long in one position. Periodically change it, get up to stretch their legs. Sat 1-1,5 hours, lean against the back of a chair or couch, relax your muscles, take a few deep breaths.

How to stand

When a person is long, the spine is experiencing heavy loads, particularly lumbar it Department.

• change your position every 10-15 minutes, relying on one then the other leg, this will reduce the load on the spine.
  if possible, go to a place to move.
  from time to time to SAG back, stretching his arms up, take a deep breath. This can be somewhat relieve the fatigue of the muscles of the shoulder girdle, neck, neck, back.
• if you're washing dishes, Ironing, alternately put one and then the other foot on a small stool or box. Osteochondrosis and stroke better than sitting or putting the Ironing Board so as not to have to bend down low.
• while cleaning the apartment, working with a vacuum cleaner, and try not to bend low, better extend additional hose pipes. When cleaning under the bed, under the table, stand on one knee.
  to raise an object from the floor, get down on your squat or bend over, bending your knees and leaning arm on a chair or table. So you don't overload the lumbar spine.

How to lie

Sleep better on a soft bed, but not on the boards. The bed should be semi-rigid to the body when a person is lying on his back, retained physiological curves (cervical lordosis, thoracic kyphosis and lumbar lordosis). To do this:

• the entire width of the bed or sofa, place the shield, and the top foam thickness of 5-8 cm Cover him with a blanket and cover sheet.
• when impact pain in leg under knee joint to enclose the cushion, plaid - this reduces stretching of the sciatic nerve and relieves the pain in the leg.
• when back pain, many patients prefer to sleep on my stomach. So much of the back does not bend, causing even more pain at the lower abdomen puts a small pillow.
  fans of sleeping on your side to sleep on, putting one foot to the other, and the hand under the head.

To get out of bed in the morning patients with acute manifestations of osteochondrosis can be very difficult. Proceed as follows:

1. first do some simple exercises with hands and feet;
2. then if you sleep on your back, turn on your stomach;
3. lower one leg on the floor;
4. based on this leg and hands, move your body weight on the knee and gradually get up without making any sudden movements.

And another tip. For those who like a bath, preferably dry steam (sauna), and during acute and saunas have to give.

How to lift and move gravity

One of the main reasons of aggravation of degenerative disc disease and herniation of the intervertebral disc, especially in the lumbosacral - lifting and carrying heavy loads. Sharp, sudden pain in the lower back in cases when gravity is raised sharply, with a jerk, and then carry a heavy object to the side, turning his body.

How to carry heavy loads

• do not wear heavy burden in one hand, especially on long distance, in order not to overload the spine, split the load and carry it in both hands. It is unacceptable to hold the weight, sharply bend and stretch (lean back).
• generally patients with degenerative disc disease to lift and carry heavy loads over 15 kg is not desirable. I advise you to buy the trolley or bag on wheels.
• carrying heavy loads over long distances very comfortable backpack with wide straps. The weight of a full backpack is distributed on the weight of the spine, and hands remain free.

How to lift weights

• put, if you have a belt lifter or any wide belt;
  sit on your heels, the back should be straight, neck stiff;
• grabbing two hands weight, up, without bending your back.

And finally, the most important advice.

If you have any sharp pain in any part of the spine should not self-medicate with ointments and pills. Seek help from a qualified neurologist should establish an accurate diagnosis, relieve pain and develop a treatment plan.