LOW BACK PAIN AND ITS PREVENTION

LOW BACK PAIN AND THE REASONS OF ITS OCCURRENCE

Osteochondrosis is a disease of the surface cartilage of the bones of the musculoskeletal system, mainly the spine and the hip and the knee). Osteochondrosis has four stages of development.

To understand the essence of this disease, you must at least in general terms to understand the structure of the spine. The vertebrae are connected by ligaments and intervertebral discs. Holes in the vertebrae form a canal in which lies the spinal cord; its roots contain the nerve fibers that are sensitive, leaving between each pair of vertebrae. During bending of the vertebral column the intervertebral discs, more compacted on the side of the slope, and heat institute is moving in the opposite direction. In other words, the intervertebral disc is the shock absorbers, to mitigate the pressure on the spinal column during the load. The mass of the morbidity related, first of all, with the vertical position of the man, during which the load on the spine and the intervertebral discs is significantly higher than that in animals. If it is to learn to properly sit, stand, lie down, and then the drive to lose the ability to fulfill its function (including depreciation) and after a certain time, the outer sheath of the disk is cracked, and form gryzenia rough. They compress the blood vessels (leading to disturbances of the spinal blood circulation) or of the roots of the spinal cord, and in rare cases and even the spinal cord. These changes are accompanied by painful sensations and reflex tension of the back muscles.

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

According to statistics, almost every second of people aged 25 to 55 years, suffering from osteochondrosis. But most people start to feel the manifestations of the degenerative disc disease after 35 years. The development and aggravation of degenerative disc disease of the spine contribute to static and dynamic overload, as well as vibration.
This may be due to:

• the work related to frequent changes of position of the torso, with an effort of flexion and extension, turns, movements rynkovyi
  the removal of heavy loads,
  bad posture in standing, sitting, lying down, and the transportation of heavy loads,
• during the year, and the year, without taking into account the impact of the intense exercise,
• adverse weather conditions low temperatures, humidity.
• But we can't say that if you are in the accuracy of follow all the instructions, then low back pain you are not threatened. In fact, the cause of the onset of this disease can be traumatic injury.

TYPES OF DEGENERATIVE DISC DISEASE

On localization distinguish cervical, thoracic, lumbar, sacral, and common low back pain. The most frequently diagnosed lumbar low back pain (more than 50% of cases), neck (25%) and the common (about 12%).

Osteochondrosis of the cervical spine

Parents often say popular the phrase, addressed to the children: "Do not the head!". Doctors call the opposite: "definitely turn the head to the left". At any age. Only in this way you will be able to avoid a dangerous disease of degenerative disc disease of the cervical spine.

The neck is designed from the nature, not only to hold the head and turn it in different directions, that, moreover, with the years, for people previously trained, not health-conscious, it becomes a pretty complicated question. Through the region of the neck through the spinal cord, the board of trustees of the arteries that supply the brain, nerve roots and trunks, exercising nervous link with the hands, the heart, the lungs.

Complaints when this form of the disease-degenerative disk-the most diverse: pain in the heart, headaches, dizziness latch a loss of consciousness (because of violations of cerebral circulation), pain in the shoulder joint or hand.

Osteochondrosis of the thoracic spine

The pain that occurs from time to time in the thoracic region of the spine, familiar to anyone who is engaged in the physical work heavy. As a general rule, these painful, unpleasant sensation are the first sign that your body begins to develop fairly an unpleasant illness – osteochondrosis of the thoracic spine. Often, this disease affects people, so-called occupations, sedentary: designers, COMPUTER operators, drivers of motor vehicles.

But it is not necessary, that you have, even if you drag heavy objects or constraints to long hours sitting behind a desk, will be at the low back pain.

Reliable barrier to the disease - a good posture. The back when walking, try to keep the back straight, the shoulders - straightened. Form a posture, as you know, it should be the youngest age. But you can make it to 30 and 40 years. It is true that better late than never!

Osteochondrosis of the lumbar spine

First you experience a dull pain in the lower back and in the legs, iup usually marked by numbness of the extremities, a significant increase of the pain during movements of the trunk during the vibration.

PREVENTION

The prevention of the degenerative disc disease of the cervical spine

The execution of the exercises during a long period of time reliable prevention of the degenerative disc disease of the cervical spine. Here is a series of exercises for the prevention of this type of disease degenerative disk:

• Push the front of the palm of the hand and tense the muscles of the neck. The exercise, follow these 3 times in 7 seconds. Then, on the palm of the hand lower the head restraint 3 times in 7 seconds.
• The muscles tighten in the neck, tap to the left and the temple on the left hand (3 times in 7 seconds), and then to the right the temple push down on his right hand (3 times in 7 seconds).
• Head slightly put your back. To overcome the resistance of the tension in the muscles of the neck, touch the chin to the jugular fossa. Perform the exercise at least 5 times.
• The head and shoulders straight ahead. Slowly turn the head fully to the right (5 times). Many times, make a movement to the left.
• Chin lower to the neck. Turn the head first 5 times right and 5 times to the left.
• The head put your back. Try to touch right ear to right shoulder (5 times). Do it is the same movement, trying of the left ear to touch the left shoulder (5 times).

These exercises, it is recommended to include in the morning hygienic gymnastics, and lead them to their working day. Do it can be sitting or standing. However, committing circular movement of rotation of the head may not, in any case. This can lead to injury.

The prevention of the degenerative disc disease of the thoracic spine

If you are going to exercise regularly (below) to develop and support the tone of the muscles of the back and abdomen, allowing normal mobility of all segments of the thoracic spine, the low back pain you can't win.

• standing by the breath, stand up, hands down, legs together. Stretch your arms up - exhale. Bend back and take a deep breath. Then, place the arms, lean forward, a little lungomare the back, place your shoulders and head - exhale. Repeat 8 - 10 times.
• sitting on a chair. Keep your hands behind your head, inhale, the maximum bend 3 - 5 times, drawing the shoulder blades on the back of the chair, - exhale.
• get up to four legs. Maximum rot on the back and hold the position for 2 to 3 seconds in this position. Keep your head straight. Return to vi, p., and repeat the same exercise 5 - 7 times.
• lie on your belly and rest the hands in the soil. The maximum force bend back, trying to detach the casing from the ground.
• lying on the stomach, arms along the body. Bend in the thoracic region of the spine, trying to lift the head and legs.

These exercises, unloading, thoracic spine, it is advisable to perform throughout the day during breaks in the work. In the years 3 to 5 of the breathing arbitrary. 4 th and 5 th year follow the 5 - 8 times. These exercises can include the gym in the morning. Very useful to perform a few movements after work. The key to the prevention services have you done all day, then you are safe will protect against degenerative disease of the disc.

A MODE

How to sit

• avoid over-stuffed furniture, it's not for you. For the mass of a body too is not in a hurry on the spine, the housing must be supported sciatic mounds, and this is only possible on hard seats.
• the furniture, on which you have to sit for long periods of time, requirements, application information are the following: the height of the chair, the chair should match the length of the tibia - it is necessary to take the foot supported against the ground; to people of small size, it is recommended to replace them under the feet of the step stool; maximum depth of the seat, about 2/3 of the length of the thighs.
• under the table should be enough space for the head to the feet, it was not necessary to strongly bend.
• if you are forced to sit, try almost every 15 - 20 minutes a little exercise, change the position of the feet.
  be sure to back tight to the back of the chair.
  stand up straight, is not very by tilting the head and do not bend the torso so as not to tire the muscles of the body.
• if, according to the nature of the activity, you will need a long time to read each day, do the device on the table (desk) that supports a book of a sufficient height and oblique to the table for the upper part of the torso you have not had the tilt forward.
• behind the wheel of the car try to sit down without effort. It is important that the spin has been a good support. To do this, between the lower back and the back of the chair, put a thin cord, which will help preserve lumbar fold. Keep your head straight. After several hours of driving go out and do the elementary exercises: twists, incline, squats — 8-10 each time.
• in front of the screen of the tv do you sit and not lie long in the same position. Change of her, getting up to stretch your legs. Sitting 1-1,5 hours, lean on the back of a chair, or a chair, relax your muscles, take a few deep breaths.

How well does it hold

When a person is long, the spine has experienced significant expenses, in particular the lumbar of his department.

• change your pose in every 10-15 minutes, relying on one and then on the other foot, it is to reduce the load on the spine.
  if possible, make on the spot, move.
  from time to time to the cave in back, arms stretched upwards, take a deep breath. This may be a little to relieve the fatigue of the muscles of the shoulder girdle, the neck, the nape of the neck, the back.
• if you wash the dishes, stroking the cloth, alternately, to switch one and then the other foot on a small stool or a drawer. With osteochondrosis back better sitting or by placing an ironing board for not having to down look.
• while cleaning the apartment, working with the vacuum cleaner, try to also bottom does not bow, the better to extend the pipe further tubes. Taking away under the bed, under the table, get on your knees.
  to approach the subject with the ground, put you in a squat or lean forward by bending your knees and leaning of the hands on a chair or a table. In order not to overload the lumbar spine.

How to lie down properly

The sleep is better not to soft on the bed, but not on the boards. The bed should be semi-rigid to the body when a person is on the back, has maintained the curvature of the physiological cervical lordosis, thoracic kyphosis and lumbar lordosis). To do this:

• over the entire width of the bed or sofa, turn on the shield, and on the top of the foam thickness, 5-8 to see the Cover with a wool blanket and the sheet.
• in the event of a rebound of the pain in the leg below the knee to put the roll of carpet is reduced by stretching of the sciatic nerve and relieves the pain in the leg.
• when the back pain, many patients prefer to sleep on the belly. For the brakes strongly not to bend, which causes pain even greater, under the belly, put a small cushion.
  the lovers sleep on the side, you can sleep, with one foot on the other, arms under the head.

Getting out of bed in the morning, the patient with manifestations of degenerative disc disease is very difficult. Do this:

1. first of all, do some simple exercises for the hands and feet;
2. then, if you sleep on your back, turn on the belly;
3. lower the leg on the floor;
4. based on this leg, and hand, transferring the weight of the body on the knee and gradually get up, don't make any sudden movements.

And one more tip. For those who love the bath, is preferable to the dry steam (sauna), and during exacerbation, and saunas reject.

How to lift and move the gravity

One of the main causes of aggravation of degenerative disc disease, and the education of the herniated disc, especially in the sacred department - lifting and transfer of weight. Abruptly, unexpectedly is a pain in the lower back in cases where raise of the gravity dramatically, a jerk, and then undergo a heavy object to the side, twisting at the torso.

How well the transfer of the gravity

• the heavy burden of not carrying a hand, particularly over a large distance, so as not to overload the spine, to divide the load and carry it with both hands. It is unacceptable to keep the gravity, strongly bend and stretch (lean back).
• usually the patient with osteochondrosis of lifting and carrying heavy 15 kg is not desirable. We recommend that you buy a cart or a bag with wheels.
• for the transport of heavy loads over long distances is very convenient in a backpack with wide straps. Weight of backpack is distributed on the weight of the spine, and the hands remain free.

How to lift weights

• put, if you have a belt, weightlifter, or any wide belt;
  sit back in a squat, with the back should be straight, the neck bone;
• seizing the two hands of heaviness, get up, without turning back.

And in conclusion, the most important tip.

If you are experiencing pain in the entire department of the spine, not worth it to self-give medications the pills and ointments. Ask for the help of a qualified personnel to a neurologist, it is necessary to establish an accurate diagnosis, relieving the pain and develop a treatment plan later.