Back pain and limbs are one of the most common disorders.It is the second most common cause of medical care after respiratory disease.About half of the ages -people working during their lives hold back episodes of back pain and prolonged defects.
What is osteochondrosis
Osteochondrosis is a disease in which the degeneration of the intervertebral disc occurs.
The intervertebral disc is made up of fibrous rings (a strong layer of connective tissue fibers) and the nucleus of the jacket in the middle.The disc section contributes about a quarter of the spine length, they play the role of shock absorber - with a vertical position, turn, tendency and extension of the spine, nucleus and the fibrous river, it takes the axis load stop, it occupies the starting position.Significant loads fall on the lumbar and cervical spine discs, as these departments have the largest mobility.This describes the biggest severity of degenerative changes in the cervical and lumbar spine.
One of the causes of disc degeneration is their inadequate nutrition, which in turn, is the result of a person's poor physical activity.
The water content and elastic properties of the disc are also reduced by age.The fibrous rings of the disc loss of elasticity, cracks appear in it, where, on each new load, the jacket nucleus is introduced more, moving to the edge of the disc, with a full break in the fiber ring, the nucleus content goes beyond its limits - there is a hernia of the jacket nucleus.Often, the lateral displacement of the disc occurs towards the intervertebral hole where the spinal cord passes.In this case, the most frequent manifestation of hernia is to squeeze the same root and the development of characteristic pain syndrome.Under the influence of the pulse from the affected segment receptors, the spinal muscles of the reflex, their asymmetric pressure causes the curvature of the spinal cord
Osteochondrosis risk factors
Currently, the risk factor for the manifestation of osteochondrosis pain includes:
- lineage or congenital defects of the spine;
- spinal injury that leads to structural changes;
- heavy and unbalanced physical activity;
- Long stay in forced pose with distortion and turn;
- Hypodynamia, inactive, boring work.
Factors contributing to the occurrence of osteochondrosis and their problems can be a variety of infectious diseases, cooling, hard work, power disorders, including vitamin deficiency, obesity, environmental factors and habits, endocrine disorders, etc.
What to do if the back hurts
Pain is a warning signal and protects it from harm to the effects of the body.First, the pain occurs while moving, changing the posture and passing the rest, as the disease progresses, the morning stiffness appears, which lasts 30-60 minutes.The duration of the disease can be several weeks or months.
What to do if back pain?Make sure you consult your doctor for the first 3-5 days (to prevent chronic illness).Use simple tips, in addition to doctor's recommendations:
- The load should be avoided.To avoid problems, try constantly monitoring the right body position.Excessive weight increases the burden on the spine.Not all sports are just as useful.It is best to avoid sports games and jumping and choosing hiking, skiing and swimming - they will only benefit the spine.
- Fix sleep, food and rest properly.For maximum effect, choose a difficult mattress, and orthopedic pillows will be the best option.
- Arrange your workplace properly.Chairs with low chairs, tending to the back, which should be convex in the lumbar spine (or recommended to place the roller), will be ideal.
- Positioning treatment.With a relatively high roller mounted under the lower lumbar lordosis, the "tense" muscle rests, the pressure on the back of the disc damaged from the lumbar spine decreases, the pain decreases.After working days, it is advisable to spend 30-60 minutes in this position at home before bed.
- Therapeutic gymnastics (exercise therapy).Gymnastics form a strong muscle corset around the spine, focusing 15-25 minutes for it daily (you can for 2-3 approaches).The training set should be prescribed by the treating doctor depending on the intensity of the pain, at the end of the article we will provide the most common therapeutic training complex depending on the duration of the disease (acute phase, remission, etc.)
Motor mode recommendations in the acute period
In a severe periodWith the presence of acute pain, tight bed rest should be noted.LFK is used primarily with the purpose of cleanliness and general strengthening.Training that causes pain should be limited to amplitude, muscle tension level or excluded.It is important not to get involved in pain and to do everything slowly, repeating each exercise 8-10 times.
When moving lower legs, prevents the increase in lumbar lordosis (bending the spinal column forward), which can increase the pain syndrome.In the second stage of the acute period, with a decrease in the intensity of pain, you need to carefully insert isometric exercises to train large stomach and gluteal muscles.
With a decrease in pain syndromePossible use of special training and development.During this time, in addition to exercises that increase the strength of the abdominal and hip muscles, exercises are important, with lumbar spine bending.
When choosing both special and developing exercises, it is important to ensure that they do not increase lumbar lordosis.Pain is a signal to changes in the training structure (towards release) or to exclude it.At the end of the second period, you should gradually enter exercises that increase the strength of the back muscle, they can be done in a round system 2-3 times.They are the most important.Take the repetition of special training up to 15-50 times.Exercise rates can increase gradually.
In the period of pardonExercises to increase spinal column mobility are added.However, training aimed at solving this problem should be carefully carried out and in a light starting position.Automatism should be achieved with the maintenance of certain postures in standing and walking positions, when the lumbar spine is bent.The reduction in repetition of special training in the second period increased to 50-100 times (it could be broken during the day).The use of exercise therapy in the pool is recommended for a period of time, but gymnastics in the pool do not replace, but complement the main "dry" class.
From other ways to training therapy, it is recommended to use those who will not affect the negative methods of damaged discs: swimming, terrain, ski, walking, bicycle ergometer, training with rubber bandage.Applying methods such as volleyball, tennis (large and small), road bikes, crossing, fast dancing, rhythmic gymnastics should be very careful, due to the movement and turn -up can cause osteochondrosis.Exercise with dumbbells is preferred in lying position (behind, stomach) to exclude vertical load on the spine.
Exercise using pure hanging due to strong tension of the body -stretched muscles, jumping to height depth, training on the rowing machine, and unwanted removal.However, during exercise therapy, keep in mind that continuous injury and spinal burden, shock along the spinal axis provides an appropriate background for breakdown of damaged discs and severity of pain syndrome.