LOW BACK PAIN AND ITS PREVENTION

LOW BACK PAIN AND ITS CAUSES

Osteochondrosis - a disease of the cartilage surfaces of the bones of the musculoskeletal and tennent, in particular the spine (and hip and knee joints). Lower back pain there are four stages of development.

In order to understand the essence of this disease is at least at a General level, to understand the structure of the spine. The vertebrae are interconnected by ligaments and intervertebral discs. A gap in the vertebrae on the channel shape, which is located in the spinal cord. its roots contain sensory nerve fibers come out between each pair of vertebrae. Bending of the spine the intervertebral discs on the side are a little compacted on a slope, and have their nuclei shifted to the opposite direction. Simply put, the intervertebral discs are the shock absorbers, to mitigate the pressure on the spine during exercise. Mass morbidity is primarily a vertical position, the load and where in the spine the intervertebral discs is significantly higher than the animals. Learn If you sit, stand, lie down, the discs lose the ability to carry out its functions (attenuation) and after the husk bursts for some time, and the protrusions are formed gryzenia. They squeeze the blood vessels (which leads to disruption of the spinal blood circulation) or the spinal cord, and in rare cases, spinal it. These changes are accompanied by reflex muscle tension pain and back.

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

According to statistics, almost every second person, aged 25-55 years suffering from osteochondrosis. But most people begin to feel the symptoms of the disease after 35 years. The development and exacerbation of osteochondrosis contribute to static and dynamic overload and vibration.
This may be due to:

• Work often associated with torso flexion changes and expansion, turns, rynkovyi movements
  when lifting heavy loads
  incorrect posture while standing, sitting, lying down and carrying heavy loads,
• physical culture and sport without taking into account the effect of strenuous exercise,
• adverse weather conditions - low temperature, high humidity in the air.
• But you can't say that if you have to exactly follow all the instructions, degenerative disc disease is not threatening you. After all, the cause of this disease can be a traumatic injury.

TYPE OF OSTEOCHONDROSIS

Is localization 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 public (approximately 12%).

Osteochondrosis of the cervical spine

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

Neck nature the purpose is not in vain keep it in your head and turn in different directions, which, by the way, the people, the untrained, watching their health does not, it is quite difficult. Through the neck are spinal cord, the blood vessels that feed the brain, the roots and trunks of the nerves, the nerve cord of connection to the hands, the heart, the lungs.

Complaints of this type of osteoarthritis are different: pain in the heart, headache, dizziness, momentary loss of consciousness (because of violations of brain blood circulation), pain in the shoulder joint or the whole hand.

Osteochondrosis of the thoracic spine

Pain that occurs from time to time in the thoracic spine, familiar to all who are involved in heavy physical work. Typically, these painful, unpleasant feelings are the first sign 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're dragging heavy objects or have long hours to sit at the table, is lower back pain.

Reliable prevent disease is proper posture. Back while walking try to keep straight, shoulders straightened. Form your posture, as you can imagine, it is imperative an early age. But you can do it-or 30 40 years. It's really really - better late than never!

Osteochondrosis of the lumbar spine

First, there is dull pain in the lumbar region and legs, then usually marked by numbness of limbs, a significant increase in pain with sudden movements of the frame during the 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 a few exercises, you can prevent this type of osteochondrosis:

• Push your forehead into your palm and tighten the neck muscles. Teach perform 3 times in 7 seconds. Hand, then press the back of his head 3 times in 7 seconds.
• Hard the muscles of the neck, push left on the left temple (3 times in 7 seconds), right, and then the temple down, right hand (3 times for 7 seconds).
• Put your head slightly backward. Overcoming resistance tight muscles of the neck, tuck the chin to the jugular fossa. Do teach at least 5 times.
• Shoulders to the Head and keep it straight. Turn Slowly the head as far as possible to the right (5 times). Many times follow to the left.
• Lower the chin to the neck. Turn your head first 5 times, then left 5 times.
• Put your head back. Try to touch right ear to right shoulder (5 times). Follow this movement, try to-left left ear of the field to touch the shoulder (5 times).

These exercises are recommended in the morning hygienic gymnastics and perform them during the working day. To make them, and sitting and standing. However, to make circular rotational movements of the head can in any case. This can lead to injury.

Prevention of osteochondrosis of the thoracic spine

If you are also regularly carry out exercises (below) training and support the muscles of the back and make sure of the abdomen normal mobility in all segments of the thoracic spine, degenerative disc disease, you can't win.

• standing up; when you exhale, stand up straight, hands on your unfortunately, feet together. Pull your hands up - breathe. Arch your back and take deep breaths. Lower your hands, lean forward slightly scrugli back, lower the shoulders and head - exhale. Repeat 8 - 10 times.
• sitting in a chair. Put your hands behind your head - inhale, arch the back up to 3-5 times, lifting the shoulder blades of the back of a chair, - exhale.
• get on all fours. The biggest pus in the back and like 2 - 3 seconds in this position. Keep your head straight. Return to I. p. and again do the same to teach 5 - 7 times.
• lie on your stomach on the floor and put your hands on. The maximum force arch back, trying to tear the body off the floor.
• lying on his stomach, arms along the body. Bend your thoracic spine, try to lift your head and legs.

These exercises reduce the load on the thoracic spine, it is recommended to do it throughout the day during short breaks. Exercises 3 through 5-e breathing arbitrary. 4. ny-5. exercises to do 5-8 times. These exercises can be incorporated into a morning exercises. It is very useful to make a few moves, after work. Importantly, pre-emptive complex teeth every day, a man comes to reliably protect against degenerative disc disease.

ORTHOPEDIC TREATMENT

How to sit correctly

• avoid too soft furniture - it is not for you. Excessive body weight press on the spine, the body is supported by the ischial tuberosity, and this is possible of unnecessary hard place.
• this piece of furniture, in which a man must sit for long periods of time has the following requirements: the height of the chair, the chair must match the length of the tibia - imperative that the foot rested on the floor, comes in a small size people have recommended it to put under the feet of the bench; the maximum depth of the seat, a length of about 2/3 of the thigh.
• under the table there should be enough leg space is not much Flex.
• if you have to sit for a long time, try that for about 15 - 20 min. warm up a bit, change the position of the foot.
  make sure that it is tight against the back of the back of the chair.
  sit up straight, not much, bowing the head, bending the torso and does not strain the muscles.
• if the profession is a long time daily read, make arrangement on the table (music stand) to support the book enough and a high inclined table the upper body so so man does not need to be tilted forward.
• behind the wheel of a car, try to remain stress free. It is important that the back had good support. This waist between and behind the chair, place a thin pillow, which keeps the lumbar curve. Keep your head straight. After several hours of driving, get out and do the basic gymnastic exercises: twists, bends, squats — 8-10 times.
• in front of the TV, or don't sit lying long in one position. At times change it, an idea up, stretch their legs. La 1-1,5 hours, leaning on the back of a chair or couch, relax the muscles, take a few deep breaths.

How to stand

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

• change the station every 10-15 minutes, relying on one, then the other leg, this will reduce the load on the spine.
  if possible, go to the place to move.
  from time to time to SAG back, stretching his arms up, take a deep breath. This may be a bit to relieve the fatigue of muscles of the shoulder girdle, neck, neck, back.
• if you are washing dishes, Ironing, then alternately put one and one foot on a small stool or box. Osteochondrosis stroke better than ny sitting or put on the ironing board, so no need to stoop low.
• when cleaning the apartment, a vacuum cleaner works, and try not to bend low, it is better to extend an additional hose pipes. When cleaning under the bed, under the table stand on one knee.
  raise between any Object from the floor, to get unfortunately, you squat or bend over, bending and knees leaning on the arm of a chair or table. So you don't overload the lumbar spine.

How to lie

Sleep better on a soft bed, but no sheets. The bed should be semi-rigid to the body when a person is lying on his back, to maintain the physiological curves (cervical lordosis, thoracic kyphosis and lumbar lordosis). You can do this:

• the entire width or bed couch, a place, a shield, a top and a foam thickness of 5-8 cm Cover him, cover with a sheet and blanket.
• kun effect, pain in the leg below the knee joint to attach to the pillow, plaid - this will reduce the stretching of the nerve and sciatica to relieve pain in the foot.
• when back pain, many patients prefer to sleep on my stomach. So much so, that does not bend back, causing even more pain in the lower abdomen to put a small pillow.
  fans of sleeping on your side to sleep, putting one foot to the other and hand under the head.

To get out of bed in the morning patients with acute manifestations of osteochondrosis can be very difficult. Do the following:

1. firstly, do some simple exercises for the hands and feet;
2. then if you sleep on your back, turn the stomach;
3. the lower legs on the floor;
4. on this basis, the feet and hands, move the body weight to the knee gradually get on and even, without sudden movements.

And the second is located. For those who want to bath, preferably dry steam (sauna), as well as during acute and saunas shall be provided.

How to transfer and lift the weight force of the

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

How to carry heavy loads

• do not use a heavy burden in one hand, especially long distance, in order not to overload the spine, to carry the load and share it in both hands. It is not suitable to hold the weight, sharply bend and stretch (lean back).
• generally, patients who have degenerative disc disease and raise carry heavy loads over 15 kg is not desirable. I don't advice you to buy a trolley or bag on wheels.
• carrying heavy loads over long distances very comfortable backpack, with the straps. The weight of the entire backpack is divided into the spine weight, and your hands remain free.

How to lift weights

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

And finally, the most important advice.

If you have a sharp pain in any part of the spine should not self-medicate creams and pills. Seek help from a qualified neurologist should be based on accurate diagnosis, to relieve pain, develop and treatment plan.