LOW BACK PAIN AND ITS PREVENTION

LOW BACK PAIN AND ITS CAUSES

Low back pain is a disease of the cartilage surfaces of the bones of the musculoskeletal system, especially the spine (as well as the hip and knee). Low back pain has four stages of development.

To understand the essence of this disease, it is necessary at least in general terms, to understand whether the structure of the spinal column. The vertebrae are connected by ligaments and the intervertebral discs. Holes in the vertebrae form a channel in which is located the spinal cord; its roots contain delicate nerve fibers, are between each pair of vertebrae. During flexion of the vertebral column the intervertebral discs more compacted on the side of the slope, and their nuclei move in the opposite direction. In a few words, the intervertebral discs is of shock absorbers, mitigating the pressure on the spinal column loads. Mass the incidence linked, especially, with the vertical position of the man, in which the load on the spinal column and the intervertebral discs significantly higher than that of the animals. If you do not learn how to sit, stand, lie down, the disc loses the ability to carry out its function (that is, amortization), and after a bit the outer shell of the disk broken, and form gryzenia protrusion. Are tightening the blood vessels (which leads to the rupture of a spinal circulation) or the roots of the spinal cord, and in rare cases, and the same spinal cord. These changes are accompanied by pain and, consequently, the tension of the muscles of the back.

ONE OF THE MOST FREQUENT CAUSES OF BACK PAIN - OSTEOCHONDROSIS OF THE SPINE WITH INJURY TO THE INTERVERTEBRAL DISCS

According to statistics, almost every other person between the ages of 25 and 55 years, suffering from osteochondrosis. But especially the people he begins to feel the manifestations of the degenerative disc disease after 35 years. The development and growth of degenerative disc disease of the spine contribute to static and dynamic overload, and also the vibration.
This can be caused by:

• the work associated with frequent changes of position of the bust - ups and the extension, twists, rynkovyi movements,
  lifting of heavy loads,
  wrong posture in standing, sitting, lying down, and when carrying heavy loads,
• physical education classes and sports without considering the effects of an intense exercise,
• in unfavorable weather conditions - low temperature with high humidity.
• But you can not say that if you want to follow all of the instructions, the back pain is not in danger. Because the cause of this disease can be traumatic injury.

THE TYPES OF DEGENERATIVE DISC DISEASE

For localization distinguish cervical, thoracic, lumbar, sacral, and common low back pain. It is often diagnosed with lumbar, low-back pain (more than 50% of cases), neck (25%), and common (about 12%).

Osteochondrosis of the cervical spine

Parents often say the conventional phrase, addressed to the children: "do Not move your head!". The doctors ask the reverse: "surely turn the head". At any age. The only way you can avoid the danger of a disease - the degenerative disc disease of the cervical spine.

The neck is designed by nature not only in order to maintain and turn the head in different directions, which, among other things, in the course of the years, to the people inexperienced, not search, your health, it becomes quite a complicated thing. Through the area of the neck, pass through the spinal cord, the arteries supplying the brain, the nerve roots and trunks, have a nervous connection with the hands, the heart, the lungs.

Complaints in this form of degenerative disc disease are several: the pain of the heart, headache, dizziness, short loss of consciousness (due to cerebral circulatory disorders), pain in the shoulder or throughout the arm.

Osteochondrosis of the vertebral column

The pain that occurs in the thoracic cord, familiar to all, those involved in heavy physical work. Usually, these painful, unpleasant feelings serve as the first sign that the body begins to develop fairly unpleasant illness – osteochondrosis of the vertebral column. Often this disease affects people so-called professions are sedentary: designers, computer operators, drivers of vehicles.

But it is not necessary for you, even if every day drag heavy objects, or being forced to long hours sat behind a desk, is low back pain.

Reliable obstacle of disease - the proper posture. The back when you walk try to keep straight, and the shoulders - straightened. Training posture, as you know, we must from an early age. But it is possible to do, and in 30 and 40 years. It really is better late than never!

Osteochondrosis of the lumbar spine

Initially you experience dull pain in the lumbar region and legs, then are usually marked numbness of the limbs, a significant increase of pain when abrupt movements of the torso, with a shock.

PREVENTION

Prevention of degenerative disc disease of the cervical

Performing exercises for a long time — a reliable prevention of arthrosis of the cervical spine. Here is a series of exercises for the prevention of this type of degenerative disc disease:

• Push down on the front of the palm of the hand and tighten the muscles of the neck. Exercise: run 3 times for 7 seconds. Then on the palm of your hand to push down on the back of the neck even 3 times for 7 seconds.
• Stretching the muscles of the neck, push down the temple to the left on the left hand (3 times in 7 seconds), and then to the right of the temple to push down on the palm of the right hand (3 times in 7 seconds).
• The head is slightly raised ago. Overcoming the resistance of the muscles of the neck, push the chin to the jugular fovea. Perform the exercise for not less than 5 times.
• The head and shoulders to keep to the right. Rotate head slowly to the right (5 times). The same number of times to execute the movement to the left.
• The chin lowered to the neck. Turn the head 5 times right and 5 times to the left.
• Lift the head back. Try to touch right ear to right shoulder (5 times). Perform the same movement, looking for left ear to touch the left shoulder (5 times).

These exercises you should include in the morning hygienic gymnastics, but also to run them for a day of work. To make them, and sitting and standing. However, the circular motion of rotation of the head can not in no case. This can lead to injury.

Prevention of degenerative disc disease of the spine

Also, if you must perform regular exercises (listed below) and educational support to tone the muscles of the back and abdomen, ensure the normal mobility to all segments of the spine, osteochondrosis can not win.

• standing; which is a nice breath, stand up, hands down, legs together. Pull the arms up - exhale. The cave back and take a deep breath. Then lower your arms, bend forward, a little scrugli back, lower your shoulders and head - exhale. Repeat 8 - 10 times.
• sitting on a chair. Put your hands behind your head - breath, most cave is 3 - 5 times, drawing the shoulder blades against the backrest of the chair, - exhale.
• get on all fours. More rotten the back and hold for 2 - 3 seconds in this position. Keep the head located in a wonderful location. Back to the. p. and repeat the same exercise 5 - 7 times.
• lie on your stomach and press your hands on the floor. Maximum force cave is, trying to snatch the body from the floor.
• lying belly down, arms along the body. The cave of the thoracic spine, trying to exploit to the maximum to raise the head and legs.

These exercises, the discharge of the thoracic spine, it is recommended that you perform throughout the day during short work breaks. In the years from 3 to 5 ° breath arbitrary. The 4 ° and 5 ° year run of 5 - 8 times. These exercises can include morning exercises. Very useful to perform some of the movements after work. Important for prevention of the complex you have done daily, then it is safe to make sure against the degenerative disc disease.

ORTHOPEDIC MODE

How to sit correctly

• avoid too soft furniture - she is not for you. For the excessive body weight is not pressing on the spinal column, the body must be maintained sciatic poggi, and this is only possible on hard seats.
• to furniture on which to sit for long periods of time, to meet the following requirements: the height of the chair, the chair must correspond to the length of the tibia - is necessary for the foot rested against the floor; for people of small stature, we recommend that you get a stool, and a maximum depth of about 2/3 of the length to the hips.
• under the table there should be enough space for the legs, for them there was no need for much elbow.
• if you are forced to sit for a long time, try about every 15 - 20 minutes heat a little, change the position of the feet.
  make sure that the back adheres perfectly to the back of the chair.
  sitting, is not very by tilting the head and does not flex the trunk, in order not to tire the muscles of the body.
• if the type of task you need a long time to read all the days, make the lamp on the table (lectern), that supports the book of sufficient height and sideways to the table for the upper part of the trunk there was no need to tilt forward.
• driving a car, try to be without voltage. Important for the back and had good support. This is a bit of the back and the backrest of the chair, put a thin pillow, which will help to maintain the lumbar interior. Keep the head located in a wonderful location. After several hours of driving, exit the car and do the elementary exercises: rotations, inclinations, squat — 8-10 times each.
• in front of the tv does not sit and is not long in the same position. Periodically change her, standing to stretch his legs. Sitting 1-1,5 hours, sit on the back of a chair or armchair, relax the muscles, take a few deep breaths.

Stand properly

When a man a long period of time, the spine experiences significant load, especially in the lumbar department.

• change position every 10-15 minutes, leaning at the same time on one and then on the other foot, it reduces the load on the spine.
  if you have the chance, go to place, move.
  by the time the cave is, by stretching the arms upward, take a deep breath. This can be in any way relieve fatigue with shoulder muscles, the neck, the nape, the back.
• if you wash the dishes, pet bedding, alternately placing first one and then the other foot on a small stool or a drawer. Those who suffer from osteochondrosis iron better sitting or putting the ironing board as well, for not having to bend low.
• while cleaning the apartment, working with vacuum cleaners, also look for low-yielding, best to stretch the tube additional. Cleaning under the bed, under the table get down on your knees.
  to lift an object from the floor to get off in the squat, or bend over, bending your knees and placing your hand on a chair or a table. So do not overload the lumbar spine.

How to properly be

Sleep better, not on a soft bed, but not on the edges. The b & b must be a semi-rigid body, when the man is lying on his back, he saved the physiological curves (cervical lordosis, dorsal kyphosis and lumbar lordosis). To this:

• over the entire width of the bed or the sofa, put one shield, and the upper part of the foam of a thickness of 5-8 cm, cover it with a blanket, and then sheet.
• the recoil pain in the foot can be under the knee, put a pillow in plaid - this reduces the traction of the sciatic nerve and relieves the leg pain.
• when the back is sore, many patients prefer to sleep on your stomach. To loin, strong, not bend, which causes more pain and, under the belly, insert pieces of a small pillow.
  fans of sleeping on your side can sleeping, putting one foot to the other, and the hand under the head.

Getting out of bed in the morning, patients with sharp manifestations of the degenerative disc disease is very difficult. Do the following:

1. before doing some simple exercises of the arms and legs;
2. then if you sleep on your back, stomach;
3. immerse one foot on the floor;
4. based on this foot and hand, move the body weight on the knee and gradually get up, don't make sudden movements.

And another piece of advice. Those who love steam, preferably dry steam (sauna), and during an acute exacerbation, and the sauna, will have to give up.

How to properly lift and shift gravity

One of the main causes of aggravation of the degenerative disc disease and the formation of hernias of the intervertebral disc, especially in lumbosacral department - lifting and moving heavy loads. Desperate, suddenly you experience the back pain in those cases when the increase of gravity abruptly, with a jerk, and then transferred to heavy object in hand, turning with the torso.

How to properly transfer gravity

• the heavy burden of not wearing on a hand, especially for great distance, so as not to overload the spine, split the weight and carry it in both hands. Unacceptable keep the weight drastically bend and stretch (bend backwards).
• generally, the patient with osteochondrosis lifting and transporting the severity of more than 15 kg, is highly undesirable. We recommend that you buy a trolley or bag on wheels.
• for the transport of heavy loads over long distances is very comfortable backpack with wide straps. The total weight of the backpack is distributed the weight of the spine, and the hands remain free of charge.

How to properly lift weights

• wear, if you have a, belt lift, or any of the wide belt;
  sit back on your heels, with the back should be located in a wonderful position, neck extended;
• drop the two hands on the gravity, ramps, without bending your back.

And in conclusion, the most important advice.

If there was an acute pain in any department of the vertebral column, is not worth the self-medication pills and ointments. Consult a neurologist - it is necessary to establish an accurate diagnosis, relieving the pain and develop a plan of further treatment.