Back and limb pain is one of the most common disorders.It is the second most frequent cause of medical care after respiratory diseases.About half of the people of the age of work during their lives suffers episodes of back pain and prolonged disability.
What is osteochondrosis
Osteochondrosis is a disease in which intervertebral degeneration of the disc occurs.
The intervertebral disc consists of a fibrous ring (concentric layers of strong connective fiber fibers) and a jacket core in the center.The portion of the discs is responsible for about a quarter of the length of the spine, they play the role of shock absorbers - with a vertical position, curves, inclinations and extension of the spine, the core and the fibrous river of the disc, it stops the axial loads, occupies the starting position.A significant load falls into the discs of the lumbar and cervical spine, since these departments have the highest mobility.This explains the fact of the greater severity of degenerative changes in the cervical and lumbar spine.
One of the causes of degeneration discs is insufficient nutrition, which, in turn, is a consequence of a person's poor physical activity.
The water content and the elastic properties of the disk are also significantly reduced with age.The fibrous ring of the disc loses its elasticity, the cracks appear in it, in which, with each new load, the core of the jacket begins to be introduced more and more, moving to the edge of the disc, with the complete breakdown of the fiber ring, the contents of the nucleus goes beyond its limits - there is a herniation of the jacket core.More often, a lateral dislocation of the disc occurs towards the intervertebral orifice through which the spinal cord spine passes.In this sense, the most frequent manifestation of a hernia is to squeeze the corresponding root and the development of a characteristic pain syndrome.Under the influence of pulses of the affected segment receptors, the reflexively tense column muscles, its asymmetrical stress causes lateral curvature of the spine scratch
Risk factors for osteochondrosis
Currently, risk factors for the occurrence of osteochondrosis pain manifestations include:
- Hereditary weakness or congenital defects of the spine;
- Lesions in the spine that lead to structural changes;
- Heavy and unbalanced physical activity;
- long stay in a forced pose with distortion and spin;
- Hypodinamia, inactivity, monotonous work.
Contributing factors in the occurrence of osteochondrosis and their exacerbations can be various infectious diseases, cooling, overwork, power disorders, including lack of vitamins, obesity, environmental factors and habits, endocrine disorders, etc.
What to do if the back are sick
Pain is a warning sign and protects from damage to effects within the body.First, the pain occurs when moving, changing the posture and passes at rest as the disease advances, the morning stiffness appears, which can last 30-60 minutes.The duration of the disease may be several weeks or months.
What to do if your back hurts?Be sure to consult a doctor for the first 3-5 days (to avoid cracking the disease).Use simple tips, besides the doctor's recommendation:
- Overload should be avoided.To avoid problems, try to constantly monitor the correct position of the body.Excess weight increases the load in the spine.Not all sports are the same useful.It is best to avoid game sports and jump and choose walks, weird and swimming - they will only benefit the spine.
- Organize sleep, food and rest correctly.To get the maximum effect, choose a very difficult mattress and an orthopedic pillow will be the best choice.
- Organize your workplace correctly.The chair with a low, sloping back seat, which should be convex at the back of the lumbar spine (or it is recommended to put a roll), will be ideal.
- Position treatment.With a very high roll installed under lower lumbar lordosis, the "tense" muscles relax, the pressure on the rear parts of the damaged discs of the lumbar spine decreases, the pain decreases.After one business day, it is advisable to spend 30 to 60 minutes in this position at home before bed.
- Therapeutic Gymnastics (Exercise Therapy).The gymnastics forms a strong muscle corset around the spine, dedicates 15 to 25 minutes daily (you can for 2-3 approaches).The set of exercises should be prescribed by the gateway, depending on the intensity of pain at the end of the article, we will give the most common complexes of therapeutic exercises, depending on the period of the disease (acute phase, remission, etc.)
Motor mode recommendations in the acute period
In the acute periodIn the presence of acute pain, harsh rest should be observed.LFK is mainly used with hygienic purpose and is of a general strengthening of nature.Exercises that cause pain should be limited to amplitude, degree of muscle tension or excluded.It is very important not to engage in pain and do everything slowly, repeating each exercise 8 to 10 times.
When moving the lower ends, avoid an increase in lumbar lordosis (bending the spine spine), which can improve pain syndrome.In the second stage of the acute period, with a decrease in pain intensity, you should carefully include isometric exercises to train the abdominal muscles and large glute muscles.
With a decrease in pain syndromeThe possibilities of using special and development exercises increase.During this period, in addition to exercises that increase the strength of the abdominal muscles and hip muscles, the exercises are important, with flexion of the lumbar spine.
When choosing special and developing exercises, it is important to ensure that they do not increase lumbar lordosis.Pain is a sign for a change in exercise structure (towards relief) or excluding it.At the end of the second period, you should gradually include exercises that increase the strength of the back muscles, they can be performed in a circular system 2-3 times.They are the most important.Take the number of special exercises repetitions to 15-50 times.The rhythm of the exercise can be increased gradually.
In the period of remissionExercises are added to increase the mobility of the spine from the spine.However, exercises designed to solve this problem should be performed carefully and in light initial positions.Automatism should be achieved by maintaining a specific posture in standing position and walking when the lumbar spine is doubled.Reduction of special exercise repetitions of the second period increases to 50-100 times (can be broken during the day).The use of pool exercise therapy is recommended for the period of the period, but pool gymnastics does not replace, but complements the main "dry" classes.
Of other exercise means, it is advisable to use those who will not affect negative forms in damaged discs: swimming, terrenur, skis, running path, bicycle ergometer, rubber dressing exercises.Apply means such as volleyball, sneakers (large and small), road bike, cross run, fast dance and rhythmic gymnastics should be extremely careful because sudden movements and shifts can cause exacerbation of osteochondrosis.Halter exercises are preferably performed in the position of lying (on the back, abdomen) to exclude vertical loads in the spine.
Exercises using pure suspension due to the strong tension of the body's stretched muscles, jumping into the depths of elevation, the exercises on the rowing machine and the throwing are undesirable.Anyway, during exercise therapy, it should be remembered that the lesion and overload contained in the spine, the shocks along the spine shaft prepare the appropriate background for breaking the damaged disc and the exacerbation of pain syndrome.