Pain in the backs and limbs is one of the most common riots.After respiratory diseases, the second most frequently of medical care is given.About half of people who are working in life endure the episodes of the back pain and long-term disability.
What is osteocondrosis
Osteochondrosis is a disease that the intervertebral disk took place.
The intervertebral disk consists of a fibrous ring (concentricular layers of strong connective tissue fibers) and a jacket core in the center.The share of discs plays a vertical position, vertical position, vertical position, core of the tombs, fruits and disks, and the stop of the axial loads, it is a starting position.Since these departments are the greatest mobility, a lumbar and cervical spine are significant loads.This explains the fact of the greatest severity of degenerative changes in cervical and waist spine.
One of the reasons for the disks of the disks is the result of a person's weak physical activity.
The elastic characteristics of the water content and the disk are significantly reduced by age.The fibrous ring of the disc loses its elasticity, cracks, which has begun to go to the edge of the nucleus, the nucleus, the composition of the nucleus, the composition of the nucleus is itself - the nucleus of the jacket.More often, a lateral displacement of the disk occurs in the direction of intervertebral hole, which passes the spinal cord waist.From this point of view, the most common manifestation of the tear is to squeeze the development of a proper root and characteristic pain syndrome.The receptors of the affected segment lead to the lateral curvature of spinal muscles, asymmetric stress, spinal-crumbs under the influence of pulses
Risk factors for osteocondrosis
Currently, risk factors are risk factors for osteocondrosis to form pain manifestations:
- Heritage of spine or congenital defects;
- spinal injuries that cause structural changes;
- heavy and unbalanced physical activity;
- Stay in a binding pose with forcibly and turn;
- Hypodinamia, inactivity, monotonous work.
Contributing factors in the formation of osteocondrosis and its complications, various infectious diseases, cooling, extreme operation, electric disorders, including vitamins, obesity, environmental factors and habits, endocrine disorders, etc.
What to do if the back is sick
Pain is a warning signal and protects from damage to the effects inside the body.First, when the disease progresses, pains while changing the posture and in recreation, because the disease progresses, the morning stiffness may last 30-60 minutes.The duration of the disease can be a few weeks or months.
What to do if the back is hurt?Be sure to refer to a doctor within the first 3-5 days (to avoid disease.Use simple tips in addition to the doctor's recommendation:
- Should not be overloaded.Try to constantly monitor the body's correct position to prevent problems.Weight already increases the load of spine.All sports are the same useful.The game is better to avoid sports and walking, skiing, skiing and swimming - they will only benefit the spine.
- Properly organize sleep, food and rest.Choose a fairly stiff mattress for the maximum effect and a pillow of orthopedic pads will be the best choice.
- Organize your workplace correctly.Lombar waist (or recommend to recommend to put a roll), it will be ideal, low-seat seat, which is prone to the back.
- The treatment of duty.The "tense" muscles, which are a fairly high roller installed under the lower lumbar lord, reduce the pressure on the back parts of the waist's damaged disks.It is recommended to spend 30-60 minutes in this situation in this situation before going to bed after a work day.
- Therapeutic gymnastics (exercise therapy).Gymnastics forms a strong muscle corset around the waist, dedicates for 15-25 minutes daily (for 2-3 approaches).The collection of exercises, depending on the intensity of pain, we will give the most common complexes of therapeutic exercises depending on the period of the disease (acute phase, remission, etc.)
Acute period motor mode recommendations
In the acute periodSerious bed rest should be observed with the participation of acute pain.Lfk is mainly used for hygienic purposes and is strong in nature.Exercises causing pain should be amplitude, degree of muscle tension or usually excluded.It is very important to do everything very slowly to avoid pain and repeat every exercise 8-10 times.
When moving the lower extremities, prevent the increase in Lomber Lordos, which can increase back pain syndrome.In the second stage of the acute period, you need to carefully include the abdominal muscles and the abdominal muscles and large gluteal muscles.
With the reduction of pain syndromeThe ability to use special and development exercises is growing.During this period, in addition to the exercise, which increases the power of abdominal muscles and hip muscles, is important by the bending of the lumbar spine.
While choosing both special and developing exercises, Lumbar is important not to increase lordosis.Pain is a signal for a change in the structure of training (to relief) or a signal to exclude it.At the end of the second period, you must gradually enter the exercises that increase the power of the rear muscles, they can be done in a circular system 2-3 times.They are most important.Count the number of special exercises 15-50 times.The training pace can be gradually increased.
During the remission periodExercises are added to increase the mobility of the spinal column.However, exercises aimed at solving this problem should be carried out in carefully and light starting positions.Automation should be obtained by storing the waistband, in the stopping position and walking, waist waist.The decrease in repetition of the second period of the second period is increasing 50-100 times (can be broken during the day).The use of exercise therapy in the pool is recommended for the period of the period, but does not replace the gymnastics in the pool, but the main "dry" classes.
It is recommended to use other means of exercise that will not affect the negative ways of damaged disks: swimming, terrorist, skis, worked road, bicycle ergometer, rubber dressing with rubber wrap.Application, rhythmic gymnastics, sudden movements and queues such as volleyball, tennis (large and small), road bicycles, cross-dancing, rapid dance, rhythmic gymnastics, can cause osteocondrosis.Exercises with dumbbells are performed in place (back, abdomen) to exclude vertical loads in the waist.
Using a clean suspension of the lying muscles of the body, using a pure tension, jumping into the depths of the rise and throwing the rowing machine and is not desirable.In any case, during training therapy, it is necessary to remember the permanent injury and excess of the spine, the blows along the axis are prepared a suitable background for the draft disk, splitting the disk and aggravate pain syndrome.