The pain in the back and the limbs is one of the most common disorders.This is the second most common cause of medical care after respiratory diseases.About half of people of working age during their lives undergo episodes of back pain and prolonged handicap.
What is osteochondrosis
Osteochondrosis is a disease in which the degeneration of the intervertebral disc occurs.
The intervertebral disc consists of a fibrous ring (concentric layers of strong fibers of connective tissue) and a core of the jacket in the center.The share of the discs represents about a quarter of the length of the spine, they play the role of shock absorbers - with a vertical position, turns, inclinations and an extension of the spine, the nucleus and the fibrous river of the disc, it takes the stop of the axial loads, it occupies the starting position.A large load is the responsibility of the lumbar column and cervical column discs, because these departments have the greatest mobility.This explains the fact of the greatest severity of degenerative changes in the cervical and lumbar column.
One of the causes of disc degeneration is their insufficient nutrition, which, in turn, is a consequence of the low physical activity of a person.
The water content and the elastic properties of the disc are also considerably reduced with age.The fibrous ring of the disc loses its elasticity, the cracks appear there, in which, with each new load, the nucleus of the jacket begins to be introduced more and more, moving to the edge of the disc, with the complete break in the fiber ring, the contents of the nucleus goes beyond its limits - there is a hernia of the core of the jacket.More often, a lateral movement of the disc occurs in the direction of the intervertebral hole through which the spine passes.In this regard, the most frequent manifestation of a hernia is to press the corresponding root and the development of characteristic pain syndrome.Under the influence of the impulses of the affected segment receptors, the muscles of the green column
Osteochondosis risk factors
Currently, risk factors for the occurrence of pain manifestations of osteochondrosis include:
- Hereditary weakness or congenital defects in the spine;
- vertebral injuries that lead to structural changes;
- heavy and unbalanced physical activity;
- long stay in a forced installation with distortion and turn;
- Hypodynamia, inactivity, monotonous work.
The contributory factors of the occurrence of osteochondrosis and its exacerbations can be various infectious diseases, cooling, overwork, power disorders, including a lack of vitamins, obesity, factors and environmental habits, endocrine disorders, etc.
What to do if the back is sick
Pain is a warning signal and protects from evil the effects inside the body.First, the pain occurs when moving, changing the posture and goes to rest, as the disease progresses, the morning stiffness appears, which can last 30 to 60 minutes.The duration of the disease may be several weeks or months.
What if the back hurts?Make sure you consult a doctor for the first 3 to 5 days (to avoid chronizing the disease).Use simple advice, in addition to the doctor's recommendation:
- The overload must be avoided.To avoid problems, try to constantly monitor the correct position of the body.An excess weight increases the load on the spine.Not all sports are the same useful.It is best to avoid gaming sports and jump and choose hiking, skis and swimming - they will only benefit from the spine.
- Organize sleep, food and rest correctly.For the maximum effect, choose a fairly difficult mattress and an orthopedic pillow will be the best choice.
- Organize your workplace correctly.The chair with a low seat, tilted backwards, which must be convex instead of the lumbar column (where it is recommended to put a roll), will be ideal.
- Position treatment.With a fairly high roller installed under the lower lumbar lordosis, the "tense" muscles relax, the pressure on the rear parts of the damaged discs of the lumbar column decreases, the pain decreases.After a day of work, it is advisable to spend 30 to 60 minutes in this position at home before bedtime.
- Therapeutic gymnastics (exercise therapy).Gymnastics forms a strong muscular corset around the spine, devotes 15-25 minutes to it daily (you can for 2-3 approaches).The set of exercises must be prescribed by the treating doctor according to the intensity of the pain, at the end of the article, we will give the most common complexes of therapeutic exercises according to the period of the disease (acute phase, remission, etc.)
Recommendations in engine mode in the acute period
In the acute periodIn the presence of acute pain, strict rest should be observed.LFK is mainly used for hygienic purposes and is a general strengthening nature.Exercises that cause pain should be limited to amplitude, degree of muscle tension or excluded.It is very important not to get involved in pain and do everything very slowly, repeating each exercise 8 to 10 times.
When you move the lower limbs, prevent an increase in lumbar lordosis (folding the spine forward), which can improve pain syndrome.In the second stage of the acute period, with a decrease in the intensity of the pain, you should carefully include isometric exercises to cause abdominal muscles and large glued muscles.
With a decrease in pain syndromeThe possibilities of using special and development exercises increase.During this period, in addition to the exercises that increase the strength of the abdominal muscles and hip muscles, the exercises are important, with the flexion of the lumbar column.
When choosing special and developing exercises, it is important to ensure that they do not increase lumbar lordosis.Pain is a signal to a change in the structure of the exercise (towards relief) or to exclude it.At the end of the second period, you must gradually include exercises that increase the strength of the back muscles, they can be carried out in a circular system 2 to 3 times.They are the most important.Pass the number of special exercises rehearsals at 15 to 50 times.The pace of the exercise can be gradually increased.
In the remission periodExercises to increase the mobility of the spine are added.However, exercises to solve this problem should be done with care and in light starting positions.Automation must be obtained by maintaining a specific posture in a standing and running position, when the lumbar column is folded.The reduction in rehearsals of special exercises for the second period increases to 50 to 100 times (it can be broken during the day).The use of exercise therapy in the pool is recommended for the period of the period, but gymnastics in the pool does not replace, but completes the main "dry" classes.
Among the other means of treatment of the exercise, it is recommended to use those which will not affect the negative means on the damaged discs: swimming, earthurur, skis, racing path, bicycle ergometer, exercises with a rubber bandage.Applying means such as volleyball, tennis (large and small), road bike, country crossing, fast dance, rhythmic gymnastics should be extremely cautious, because sudden movements and turns can cause an exacerbation of osteochondrosis.The exercises with dumbbells are preferably performed in a position to lie (at the rear, the abdomen) to exclude vertical loads on the spine.
The exercises using pure suspension due to the strong tension of the stretched muscles of the body, the jump in the depths of the elevation, the exercises on the rowing machine and the jet are undesirable.In all cases, during exercise therapy, it should be remembered that the constant injury and overload of the spine, the shocks along the axis of the spine prepare the appropriate context for the damage of the damaged disc and the exacerbation of the pain syndrome.