LOW BACK PAIN AND ITS PREVENTION

2 April 2020

LOW BACK pain AND ITS CAUSES

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

To understand the essence of this disease, has, at least in General terms, to understand the structure of the spine. The vertebrae are interconnected by ligaments, and intervertebral discs. Openings in the vertebrae form a channel in which is located the spinal cord; its roots contain the nerve fibers sensory come out between each pair of vertebrae. In the bending of the spine the intervertebral discs are a bit compacted on the side of the slope, and their cores is moved in the opposite direction. In a nutshell, the intervertebral discs are the shock absorbers, thus reducing the pressure on the spine during the exercise. Too much morbidity is associated primarily with the vertical position in which the load on the spine and intervertebral discs, and significantly higher in the animals. If you don't learn how to sit, get up, go to sleep, the disk will lose the ability to carry out its functions (attenuation) and of original works of art for some time, the shell's exterior crack, I emergency form gryzenia. They compress the blood vessels (which leads to the disruption of the spinal blood circulation), or the spinal cord, rare and in cases, the spinal cord itself. These changes s accompanied by and a reflection of the pain of the muscles 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 suffer from osteochondrosis. But most of the people start to feel the manifestations of the disease 35 years ago, original works of art. The development and the exacerbation of contributing to the osteochondrosis static and dynamic overloads and vibrations.
This can be caused by:

the work associat to frequent changes of the torso with flexion and extension becomes, rynkovyi movements
lifting heavy loads
incorrect posture standing, sitting, lying down and carrying heavy loads,
the physical culture and sport sense to take into account the influence of strenuous exercise,
adverse weather conditions - low temperature and high humidity of the air.
But you can't say that if you will exactly follow the instructions all the diseases degenerative disc disease of the head to threaten you. Original works of art of all, the cause of this can be traumatic disease of the injury.

TYPES OF OSTEOCHONDROSIS

In the localization distinguish cervical, thoracic, lumbar, sacral, and Marta low back pain. This more files frequently diagnosed degenerative disease of lumbar disc (more than 50% of cases), the neck of the womb (25%) and Marta (12%).

Osteochondrosis of the cervical spine

Parents often say one sentence, addressed to boys: "shake your head!". The doctors are asking for the opposite: "be sure and tip your head." At any age. The only way evitar l d threat of the disease - osteochondrosis of the cervical spine.

Col de la nature, designed not only to hold the head and rotate it in different directions, which by the way for those not trained, not watching your health, it becomes very difficult. Through the neck are the spinal cord, the arteries that feed the brain, nerve roots and trunks, conducting nerve connection with the arms, the heart, the lungs.

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

Osteochondrosis of the spine thoracic

The pain that occurs from time to time in the column thoracic, familiar to any person who engaged in heavy physical work. Normally, painful, and these are the unpleasant feelings first indication the body that begins to develop an unpleasant force with the disease – osteochondrosis of the spine thoracic. Often this disease affects people the so-called occupations sedentary: engineers, operators computer, the drivers of cars.

But not necessarily what you have, even if you drag heavy objects or have long hours to sit at a table, and low back pain.

The un reliable barrier of the disease a proper posture. Back to the hour of walking to try straight keep your shoulders straightened. To form your posture, as you can imagine, and necessary from an early age. But you can do it in or of 30 to 40 years. This and much, much - better late than never!

Osteochondrosis of the lumbar region of the spine

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

PREVENTION

Osteochondrosis of the Prevention of the cervical spine

Exercise for a long time reliable prevention of osteochondrosis of the cervical spine. Here you have some exercises to avoid examining this type of osteochondrosis:

Push your face into the palm, and muscles tighten the collars. Exercise run 3 times for 7 seconds during. Then hand press the back of the head of the head 3 times for 7 seconds.
Forcing the muscles of the neck, pushed to the left of the temple, the left hand (3 times according to for 7), original work of art and to the right of the 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 the chin to the jugular fossa. Do the exercise at least 5 times.
The head and shoulders and keep him straight. Slowly, turn your head as far right as possible (5 times). Many times follow to the left.
The bottom of the chin to the neck. Turn the head of primers 5 times to the right, and original works of art from 5 times to the left.
Put the head back. Try to touch right ear to right shoulder (5 times). Follow this movement, trying left ear, a left touch the shoulder (5 times).

These are recommended exercises in the morning, hygiene and gymnastics, I did them during the working day. To make them, I sitting and standing. However, make circular movements of rotation of the head may not, in any case. This can lead to injuries.

Osteochondrosis Prevention of the spine thoracic

If you regularly perform the exercises (listed below) and educational support at the muscular back and stomach to ensure the normal mobility of all the segments of the column, the thoracic, the degenerative disk disease you can't win.

standing, the un taking a breath, stand up in a straight line, 'down in the arms, legs together. Stretch the arms up - exhale. The Arch in the back I take a deep breath. I original work of art down the hands, tilt slightly scrugli the back, lower back and in no rush. Repeat 8 to 10 times.
sitting in a chair. Put your hands behind your head - inhale, arch the back of the un's maximum of 3 to 5 times, drawing the shoulder blades on the back of a chair, - exhale.
get in four. Maximum rot back and stay for 2 - 3 seconds in this position. Keep the head straight. Return to I. p, I went back to do the same exercise 5 - 7 times.
lie on your stomach and put your hands on the ground. The maximum strength of the arch in the back, trying to break the body of the plant.
lying on his stomach, arms along the body. Curve in the spine thoracic, trying to lift the head and legs.

These reduce the workload exercises on the spine thoracic, it is recommended to perform throughout the day during short breaks. The exercises Ca 3 of 5-e breathing arbitrary. 4 and 5 do exercises 5 to 8 times. These exercises can be included in the morning exercises. And very useful to make original works of art of some movements of the work. Importantly, prophylactic complex that they make on a daily basis, then you reliable protection against the degenerative disc disease.

TREATMENT ORTHOPEDIC

How to sit correctly

avoid examining too soft and the furniture - and not for you. Excessive body weight press on the spine, the body must be supported by the ischial tuberosity, and this, if only possible carry locations.
this furniture is where you must sit for periods any other time, the following requirements: the height of the chair the chair shall coincide with the length of the tibia and necessary that the foot rested on the floor; for people of small stature, and recommended to put under the legs of the bench, the maximum depth of the seat about 2/3 of the length of the thigh.
under the table is enough to have legroom to not have much Flex.
if you must sit a long time, try about every 15 - 20 min. heat a little bit to change the position of the feet.
ensure that the back and tight against the back of the chair.
sit directly, not so much in bowing the head and bending of the trunk towards the strain of your muscles.
employment for if you have the time, daily reading, do the calendar on the table (music stand) to provide support for a book high enough and leaned over to the table to the top of the body, then you do not need to lean forward.
the wheel behind a car, try to keep yourself stress-free. And important that the back had un bon support. For this reason, the waist between the I back of the chair, put a thin layer of pillow will keep the curve lower back. Keep the head straight. Original works of art destinations hours of driving, I make it out of the basic gymnastics exercises: twists, curves, you get squat — 8-10 times.
in front of the TV, not sit down or go to sleep always in a position. Periodically change it, get to stretch your legs. Sat 1-1,5 hours - you against the backrest of a chair d or sofa is done in house, relax your muscles, take some deep breaths.

As a stand

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

change position every 10-15 minutes, based on one and the other original work of art leg, which will reduce the load on the spine.
if it is possible, go to a place to move him'.
from time to time to FALL back your arms stretch up, take a deep breath. This can be a bit to relieve the fatigue of the muscles of the shoulder girdle, the neck, the neck, The back.
if you are t washing dishes, Ironing, alternatively put another l and original works of art away from the un small stool or box. Osteochondrosis and cerebrovascular accident better than to sit down or put the Ironing Board so as not to have to bend down low.
while cleaning the apartment, working with a vacuum cleaner, I tried not to bend down, better to extend additional hoses. When cleaning under the bed, under the table, in a foot of knee.
by lifting an object from the floor, to get down squat or crouch, bend your knees and leaning arm on a chair of his table. So you don't overload in the lumbar region of the spine.

How to lie

Sleep better in a bed soft, but not on the tables. The bed should be semi-rigid to the body when it is lying a person on your back, hold curves physiological (neck of the womb, lordosis, thoracic and kyphosis lumbar lordosis). To do this:

the entire width of the sofa is made higher or, place of the shield, and the top of the foam thickness 5-8 cm, Cover it with a blanket and the cover.
when the impact of the pain of the leg the knee to under the pillow a cuddle, plaid - this reduces the stretching of the sciatic nerve and relieves the pain in the leg.
when the back pain, many patients prefer to sleep on my stomach. Both of the back without bending, causing even more pain in the lower abdomen please un small pillow.
fans of sleeping on their side to sleep, putting one foot to the other, and the hand below the head.

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

do first some simple exercises with hands and feet;
original work of art if you sleep on your back, turn the stomach;
under one leg to ground;
based on this hands and legs, move your weight on the body of the knee and a little a little lift sense to make any sudden movements.

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

How to lift and move the gravity

One of the main causes of d worsening degenerative disk disease and herniated intervertebral disc, lumbosacral, especially in the d and lifting transport of heavy loads. Acute, sudden pain in the lower back in cases in which the gravity and got up abruptly, with a jerk, original works of art and hard un object in the hand heavy, turning your body.

How to carry heavy loads

do not bring heavy burden to the hand, especially at long distances, in order not to overload the spine, split the load and carry it with two hands. And unacceptable to keep the weight off sharply bend and stretch (support).
generally patients with degenerative disc disease to lift and carry heavy loads over 15 kg and not desirable. T I recommend to buy the cart or bag on wheels.
carry heavy loads long distances, comfortable and very spacious with backpack straps. The weight of the backpack full it distributes the weight of the spine, I still have your hands free.

How to lift weights

put, if you have un belt lifter or any wide belt;
sit on the claw, the back should be straight, neck rigid;
take the two hands weight, up, without bending the back.

And, finally, the most important advice.

If you have any acute pain in any part of the spine that should not d self-medicate with ointments and pills. Ask for help to the un qualified neurologist should establish the un accurate diagnosis, relieve pain, and develop the un plan of treatment.