LOW BACK PAIN AND ITS PREVENTION

LOW BACK PAIN AND ITS CAUSES

Osteochondrosis - a disease, a cartilaginous surfaces of the bones of the musculoskeletal apparatus, especially of the spine (or hip-knee joint). Lower back pain four stages of development.

To understand the essence of this is a disease, at least in general to understand the structure of a spine. The vertebrae are connected to each other by ligaments, intervertebral discs. Opening a vertebrae form a channel in which is located the spinal cord; a root of sensory nerve fibers come out between a couple of vertebrae. The bending of the spine the intervertebral discs are somewhat compressed on the side of a slope, the seeds are shifted in the opposite direction. Simply put, an inter-vertebral disc which is a shock absorbers, mitigating the pressure on the spine during exercise. Weight morbidity associated, principally the vertical position in which the load on a spine, or intervertebral discs is significantly higher than the animals. If you don't learn to sit, stand, lie, a disk loses the ability to see that you know the tasks of (cushioning), and then after a time, a outer shell fog to break, the protrusions are formed gryzenia. Compress They the veins (thing bothering me is the spine, the circulation), or the spinal cord, and in rare cases, the spinal cord is. Ezek a changes accompanied by pain, reflex muscle tension, a back.

ONE OF THE MOST COMMON CAUSES OF BACK PAIN SPINAL OSTEOCHONDROSIS DEFEAT INTERVERTEBRAL DISCS

According to statistics, almost every other 25-year-old man suffered 55 years of age, osteochondrosis. But most people, the symptoms of the disease after 35 years. The development and exacerbation of osteochondrosis contribute to a static or dynamic overloading vibration.
This may be due to:

• the work associated with frequent changes in a strain is a bending means, find out, rynkovyi movements
  heavy loads for lifting
  the incorrect posture in standing, sitting, lying down, and in the hands of a heavy burden,
• physical culture, the sport, without taking into account the influence of strenuous exercise,
• adverse weather conditions - low temperatures, high humidity in the air.
• But I can't say that and if you exactly follow the instructions, a degenerative disc disease is not threatening. After all, this may be due to a disease of traumatic injury.

TYPES OF OSTEOCHONDROSIS

A positioning to distinguish between a cervical, thoracic, lumbar, sacral, and lower back pain. This files most often diagnosed lumbar degenerative disc disease (more than 50%), cervical (25%) and common (12%).

Osteochondrosis of a cervical spine

The parents often say a few sentences, addressed the kids: "shake your head!". The doctors ask the opposite: "I tip the head." At any age. The only way to avoid the danger of the disease - an osteochondrosis of cervical spine.

Neck a got nature is not just to keep your head, rotate to different directions, which, by the way, that people are unskilled, don't listen to your health will be very difficult. Through the neck or spinal cord, arteries that feed the publisher, nerve roots, the trunks, yet nerve-connection to the hands, heart, and lungs.

The complaints of this type of osteoarthritis are diverse: pain in the heart, headache, dizziness, momentary loss of consciousness (because of violations of brain blood supply), pain in the shoulder joint or the whole arm.

Osteochondrosis thoracic a spine

The pain that occurs in the thoracic spine, familiar to anyone who is involved in a heavy physical work. Ezek usually a painful, unpleasant feelings are the first sign that getting a test to develop fairly an unpleasant illness – osteochondrosis thoracic a spine. Often this is a disease affecting individuals is the so-called sedentary occupations: engineers, computer entrepreneurs, leaders in the cars.

But it's not necessarily that there is more then that, if you drag heavy objects, or long hours sitting at the table, the lower back pain.

A reliable barrier is a disease is proper posture. Back when walking keep it straight, shoulders straightened. Form of the posture, you can imagine, it is necessary an early age. But you can do it, 30 or 40 years. It's very, very much - better late than never!

Osteochondrosis of the lumbar spine

First, a dull pain in the lumbar region, legs, then mark, numbness in the limbs, a significant in increase the pain of sudden movement, a strain during shaking.

PREVENTION

Prevention of osteochondrosis of a cervical spine

Practice for a long time — a reliable prevention of osteochondrosis of cervical spine. Practice Here are some that this type of prevent osteochondrosis:

• Press the forehead with a palm and tighten the neck muscles. Practice run 3 times for 7 seconds. Then press the hands on the back of the head 3 times, 7 seconds.
• Straining the muscles of the neck, press the left temple, the left hand (3 times for 7 seconds), and a better church press right (3 times for 7 seconds).
• Put your head back a bit. The resistance is overcome, the tight muscles of the neck, tuck the animal's neck fossa. Practice at least 5 times.
• A head and shoulders keep straight. Slowly turn your head, mint is far better than possible (5 times). After many times to the left.
• Lower jaw, the neck. Turn your head first 5 times right and 5 times to the left.
• Put your head back. Try to touch ear with a better right shoulder (5 times). Follow this movement, I tried on the left ear, tap the left shoulder (5 times).

Ezek exercises recommended for a morning hygienic gymnastics, and perform them in a working day. Do them seated and standing. However, finally, circular, rotational movements of the head, not always the case. This can lead to an injury.

Prevention of osteochondrosis thoracic a spine

If you regularly perform the exercises (listed below) educational and supporting muscle tone back, the belly and to normal to ensure mobility in all segments of a thoracic spine, a degenerative disc disease may not win.

• standing up; taking a deep breath, stand up straight, hands a test with the feet together. Pull up your hands - exhale. Arch back and a deep breath. Then lower the hands, bend slightly scrugli a back, bottom, shoulders, head - exhale. Repeat 8 or 10 times.
• sitting on a chair. Put your hands behind your head - inhale, arch your back up to 3-5 times, a drawing, a back, a chair, - exhale.
• get on all fours. Maximum fucking back, then hold down the 2 - 3 seconds in this situation. Keep your head straight. Back to I. p. but again the same exercise 5 to 7 times.
• lie on your stomach, put your hands on the ground. The maximum force, arch your back, you want to rip a test the earth.
• lying on the abdomen, in the arms of a test along. Bend a thoracic spine, he tried to lift his head and feet.

Ezek exercises a reduce the load on a thoracic spine, it is recommended to perform a little fold during short breaks during. The exercises from 3 to 5-if breathing is arbitrary. 4., 5. exercises 5 to 8 times. Ezek practices is included in the morning exercises. It is very useful to perform some moves after work. Importantly, prophylactic complex you are doing on a daily basis, you will reliably protect you from a degenerative disc disease.

ORTHOPEDIC TREATMENT

How to sit properly

• avoid too find furniture - this is not for you to. Excessive body weight holding down my spine, a test to support a ischia to this kind of, and this is only possible in hard seats.
• this is a furniture, where you have to long time sit the following requirements: a ep-je, a chair, a chair should match the length of a tibia - it is necessary that the feet rested on the earth; the people of a small stature it is recommended under the legs of the bench; the depth is approximately the maximum length of a 2/3 of a comb.
• under the table enough space that you don't have a lot of Flex.
• if you sit too long, try about every 15 - 20 minutes. a little warm, change the position of the leg.
  ensure that the back is tight against a chair back on.
  sit up straight, not a lot of bowing your head, bending a strain not to strain your muscles.
• if you are already a professional a long time daily read to the device on the table (music stand) to support a book is high enough, but I'm inclined to a table, so the upper body, you don't need to even tilt.
• behind the wheel of a car, stay stress-free. It is important to back a good v-os support. This is among the waist, the back of a chair, a place, a thin pillow that will keep the lumbar curve. Keep your head straight. After several hours of driving, get out, and the basic gymnastics exercises: twist, bend, squats — 8-10 times each.
• a TV or don't sit down on for a long time in one position. Regularly change, get up to stretch your legs. Sat 1-1,5 hours, lean back in a chair or couch, relax your muscles, take a few deep breaths.

How to stop

When a person is long, a spine is experiencing heavy loads, especially in the Class of lumbar.

• change a position every 10 to 15 minutes, relying on one, then the other leg, and this reduces the load on the spine.
  if possible, place to go, to move.
  from time to time, back to SAG, stretch a arms, take a deep breath. This somewhat alleviates the fatigue, the muscles of the shoulder girdle, neck -, neck -, back.
• if you are washing dishes, Ironing, take turns to put one, then the other a little foot stool or a box. Osteochondrosis and stroke better than that of ül, or is that an ironing board how to, how not to bend down low.
• while cleaning an apartment, a job, a vacuum cleaner, and try not to bend low, it is better to extend additional hose pipe. When cleaning under the bed, under the table, stand on one knee.
  the object from the ground, a squat, or bend down, bending the knee, an inclined arm, a, or desk chair. So don't overload the lumbar spine.

How to lie

I sleep better, a find a bed, but not on the stage. The bed should be semi-rigid to the body when a person lying on his back, the accumulated physiological curves (cervical lordosis, thoracic kyphosis, and lumbar lordosis). This:

• the total or the width of the bed, a couch, a place, a shield, and the top foam of a thickness of 5-8 cm Cover him with a blanket, and cover.
• when the effect of the pain in the knee joints, the feet to attach to the pillow, blanket - it reduces the stretching of the sciatic nerve and relieve the pain in my leg.
• if you have back pain, many patients prefer to sleep on the stomach. So, to get back to a bend, which means more pain I have a lower make a small pillow.
  fans of sleeping next to you sleeping, putting one foot to another, a hand under the head.

To wake up in the morning patients with acute symptoms of osteochondrosis is very difficult. Proceed as follows:

1. first some simple exercises with hands and feet;
2. if you sleep on your back, turn a stomach;
3. lower one foot on the floor;
4. based on the feet, hands, move a test weight of the knee, and then up gradually, without any sudden movements.

Another tip. For those who like a bath, preferably, has been changed to steam (sauna), as well as during the acute, I don't mind, saunas have to give.

How to raise, and then move the gravity

One of the main reason, aggravated by degenerative disc disease or herniation of a vertebral disc, particularly a lumbosacralis - lifting, carrying heavy loads. Sharp, sudden pain in the lower back, in those cases, when the gravity is raised sharply, a bastard, and a difficult to prepare objects to the side, turning the body.

How to carry heavy loads

• don't wear cargo heavy, in one hand, especially a long-term, in order not to overload the spine, split a load, or carry in both hands. It is unacceptable to hold the weight of a sharp bend, stretch (lean back).
• the disease is usually a degenerative disc disease, to lift and carry heavy loads over 15 kg is not desirable. I suggest you to buy a car, or bag on wheels.
• heavy transport loads over long distances very comfortable backpack, uncle sanyi straps. A full weight backpack distributed the weight, the spine, the hands remain free.

How to lift some weights

• do, if you have one or any lifting belt belt uncle sanyi;
  sit on your heels, back straight, stiff neck;
• she grabbed two hands weight, up, without back bending.

Finally, the most important advice.

If you have any sharp pain in any part of the spine don't heal, the ointments, tablets. Seek help from a qualified neurologist create must be an accurate diagnosis, to relieve pain develop, as well as a treatment plan.