Back and limbs pain is one of the most common disorders.This is the second regular cause of medical care after respiratory diseases.About half of people of working age throughout their lives suffer from back pain and prolonged disability.
What is Osteochondrosis
Osteochondrosis is a disease in which the degeneration of the intervertence disc occurs.
Intervertebral disk consists of a rings of fibers (the concentric layers of strong connective tissue fibers) and a nucleus in the center.The ratio of the discs accounts for about a quarter of the spine length, they play the role of shock absorbers - with vertical, turn, tilt and expansion of the spine, nucleus and river of the disc, it will stop the axis load, it occupies the starting position.A significant load falls into the lumbar spine and cervical spine, as these parts have the largest moving ability.This explains the reality of the maximum seriousness of degenerative changes in the cervical spine and waist.
One of the causes of disc degeneration is not enough for their nutrition, in turn, the consequence of a weak physical activist.
The water content and the elastic properties of the disk also decrease significantly with age.The bracelet of the disc is lost elasticity, the cracks appear in it, in which, in each new load, the jacket's nucleus begins to be introduced more and more, moving to the edge of the plate, with the broken ring, with the content of the nucleus.More often, the side shift occurs in the direction of the Intervertebral hole through which the spinal spine passes through.In this regard, the most frequent manifestation of hernia is to squeeze the corresponding base and the development of a characteristic pain syndrome.Under the influence of pulses from the receptors of the segment, the spine muscles are reflexes, their asymmetric stress causes the curvature of the spine crack.
Risk factors of osteoarthritis
Currently, risk factors for the appearance of painful manifestations of joints include:
- Genetic weakness or congenital defects of the spine;
- Spine injury leads to structural changes;
- Heavy and unbalanced physical activity;
- In a mandatory posture with deformation and turn;
- Hypotension, inactivity, monotonous work.
The contributions to the appearance of osteoarthritis and its serious diseases may be different infectious diseases, cooling, overwork, power disorders, including vitamin, obesity, environmental factors and habits, endocrine disorders, etc.
What to do if the back is sick
Pain is a warning signal and protection from harmful effects on the impact of the body.First, the pain occurs when moving, changing posture and passing when resting, when the disease progresses, the morning hardness appears, can last for 30-60 minutes.The time of the disease may be a few weeks or months.
What to do if back pain?Be sure to consult your doctor for the first 3-5 days (to avoid the disease).Use simple tips, in addition to the doctor's recommendations:
- Should avoid overload.To avoid problems, try to constantly monitor the exact position of the body.Excess weight increases the load on the spine.Not all sports are useful.It is better to avoid game sports and dance and choose hiking, skiing and swimming - they will only benefit the spine.
- Organize exact sleep, food and rest.For maximum effect, choose a difficult mattress and a orthopedic pillow will be the best option.
- Organize your workplace correctly.The chair has a low seat, leaning back, so it is protruding in the position of the lumbar spine (or recommended to place a roller), which will be ideal.
- Location treatment.With a relatively high roller installed under Lordosis under the waist, the "stress" muscles, the pressure in the rear parts of the damaged discs of the lumbar spine, the pain decreases.After a working day, take 30-60 minutes at this position at home before going to bed.
- Gymnastics (exercise therapy).Gymnastics form a strong muscle corset around the spine, spending 15-25 minutes for it daily (you can give 2-3 approaches).Gathering exercises should be prescribed by a doctor depending on the intensity of pain, at the end of the article, we will offer the most common complexes of the treatment exercises depending on the period of the disease (acute phase, remission, etc.)
Recommendations on engine mode in the acute phase
In the acute phaseWith the presence of acute pain, observing the bed is strict.LFK is mainly used for hygienic purposes and has a common strength in nature.Pain exercises should be limited in amplitude, level of muscle tension or exclusion.It is very important not to participate in pain and do everything very slowly, repeat each exercise 8-10 times.
When moving the lower limbs, preventing the increase of lumbar Lordosis (bending the spine forward), it may enhance pain syndrome.In the second phase of the acute phase, with a decrease in pain intensity, you should be careful including Isometric exercises to train large abdominal and gluteal muscles.
With reduced analgesic syndromeThe ability to use special exercises and develop increases.During this period, in addition to the exercises that increase the power of the abdominal and hip muscles, the exercises are very important, with the bend of the lumbar spine.
When choosing both special and developing exercises, it is important to ensure that they do not increase lumbar Lordosis.Pain is a signal for a change in the structure of the exercise (towards relief) or to eliminate it.At the end of the second phase, you should gradually include exercises to increase the power of the back muscles, they can be done in a rounded 2-3 times.They are the most important.Take the repeated amount of special exercises up to 15-50 times.Exercise speed can be increased.
During the remission stageThe exercises to increase the mobility of the spine are added.However, the exercises to solve this problem should be done carefully and at the position of light start.Automatic properties should be achieved by maintaining a specific posture in the standing and walking posture, when the lumbar spine is bent.Reducing the repetition of special exercises of the second phase increased to 50-100 times (it could be broken during the day).The use of exercise in the pool is recommended during the time, but the gymnastics in the pool does not replace, but complement the main "dry" layers.
Among other means of exercise treatment, it is advisable to use vehicles that do not affect the negative ways on damaged disks: swimming, mainland, skateboard, runway, bicycle meter, exercise with rubber bands.Applying vehicles such as volleyball, tennis (large and small), sugar bicycles, crossing, fast jumping, rhythmic gymnastics so extremely careful, because the movements and sudden turns can cause seriousness of osteoarthritis.The best dumbbells are done in the location (on the back, abdomen) to eliminate the vertical load on the spine.
Pure hanging exercises due to the strong tension of the prolonged muscles of the body, jumping into the depth of the height, the exercises on the rowing and throwing machine are unwanted.In all cases, during the exercise treatment, it should be remembered that continuous injury and spinal overload, shocks along the axis of the spine prepared the appropriate foundation for the incident of broken disk and the severity of pain syndrome.