Back and limb pain is one of the most common disorders.It is the second most common cause of medical care after respiratory diseases.Approximately half of the work age during their lives withstand episodes of back pain and extended disability.
What is osteochondrosis
Osteochondrosis is a disease in which interverted disk degeneration occurs.
The interverter disc consists of fibrous rings (concentric layers of strong bonding fiber) and core jackets in the center.The share of discs is about a quarter of the spine length, they play the role of shock absorbers - with vertical position, turns, preferences and extensions of the spine, core and fibrous river disk, occupies an axial load, occupies the starting position.Significant load falls on the discs of lumbar and cervix spine, because these departments have the greatest mobility.This explains the fact that the greatest severity of degenerative changes in the spine of cervix and lumbar.
One of the causes of disk degeneration is their insufficient nutrition, which in turn is due to the weak physical activity of the person.
Water content and elastic disk properties are also significantly reduced with age.The property of the Ring disk loses elasticity, cracks appear in it, in which more and more on each new load starts to the edge of the disk, the core content transcends its boundaries - there is a jacket.More often, the lateral movement of the disk is happening in the direction of the intervertebral hole through which spines of spinal cord passes.In this regard, the most common manifestation of hernia is to squeeze the appropriate root and development of characteristic pain syndrome.Under the influence of the impulses from the Segment-affected receptor, the muscles of the spine reflectively competes, their asymmetric stress causes the side curvature of the spine
Risk factors for osteochondrose
Current risk factors for the occurrence of osteochondrosis pain, include:
- hereditary weakness or innate flaws of spine;
- Back injuries leading to structural changes;
- severe and unbalanced physical activity;
- Long stay in forced pose with distortion and turning;
- Hypodynamy, inactivity, monotonous work.
Factors that contribute in the appearance of osteochondrose and its worsening may be various infectious diseases, cooling, overpayments, electricity disorders, including lack of vitamins, obesity, environmental factors, endocrine disorders, etc.
What to do if your back is sick
Pain is a warning signal and protects from damage to the effects inside the body.First, the pain appears when moving, a change in position and passes in idle, because the disease progresses, the morning stiffness that can last 30-60 minutes.The duration of the disease can be a few weeks or months.
What to do if your back hurts?Be sure to contact a doctor during the first 3-5 days (to avoid chronic of the disease).Use simple tips, next to the doctor's recommendation:
- Should avoid overload.To avoid problems, try constantly monitoring the correct body position.Excess weight increases the load on the spine.Not all sports are the same useful.It is better to avoid playing sports and jumping and choosing hiking, skis and swimming - they will only have a spine.
- Organize sleep, food and rest correctly.For maximum performance, choose a fairly heavy mattress, and the orthopedic pillow will be the best choice.
- Organize your workplace properly.A chair with a low seat, tender back, which should be convex at the point of lumbar spine (or is recommended to pass the roller), will be ideal.
- Position treatment.With rather high rollers installed below the lower lumbar lordose, "tense" muscles relax, the pressure on the back parts of the lumbar spine disk redructors reduce, the pain is reduced.After working day, it is advisable to spend 30-60 minutes in this position at home before bed.
- Therapeutic gymnastics (exercise therapy).The gymnastics form a strong muscle corset around the spine, is dedicated to 15-25 minutes to its daily (you can 2-3 access).The set of exercises should be prescribed to the treatment physician 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 regime recommendations in an acute period
In an acute periodIn the presence of acute pain should be noticed strict rest rests.The LFK is mainly used with a hygiene purpose and is generally strengthening in nature.Exercises that cause pain should be limited in amplitude, muscle tension degree or excluded at all.It is very important that you do not deal with pain and do all very slowly, repeating every exercise 8-10 times.
When moving the lower extremities, prevent the rise of the lumbar lordosis (bending the spinal column forward), which can improve the pain syndrome.In the second phase of an acute period, with the fall of the pain intensity, the isometric exercises for the training of abdominal muscles and large gluteal muscles should be carefully included.
With a reduction of pain syndromeThe possibilities of using special and development exercises increase.During this period, in addition to exercises that increase the volume of abdominal muscles and muscles, exercises are important, with the bending of the lumbar spine.
When choosing both special and development exercises, it is important to ensure that they do not increase lumbar lordosis.Pain is a signal to change the exercise structure (according to relief) or turn it off.At the end of the second period, you would gradually turn on the exercises that increase the power of the muscle back, can be done in a circular system 2-3 times.They are most important.Take the number of repetition of special exercises at 15-50 times.The pace of exercise can gradually increase.
In the period of remissionExodes are added to increase the mobility of the spinal column.However, exercise aimed at addressing this problem should be done carefully and on easy movements.Automatism should be achieved by maintaining a certain position in a standing position and walking, when the lumbar spine is bent.Reducing the repetition of the special exercises of the second period increases to 50-100 times (can be broken during the day).The use of therapy by exercising in the pool is recommended for the period of the period, but does not replace gymnastics, but complements the main "dry" classes.
Of the other exercise funds, the use of those who will not affect the negative ways of damaged discs: swimming, terrain, ski, trailing trail, bicycle ergometer, rubber bandages exercises.Apply such means as volleyball, tennis (large and small), road bicycle, fast dancing, rhythmic gymnastics should be extremely cautious, because sudden movements and agile movements can cause osteochondrose worsening.The dumbbell exercises are preferred in the position of lying (in the back, abdomen) to exclude vertical loads on the spine.
Exercises that use purely hanging due to the strong tension of the body's stretched muscles, jumping into the depths of altitude, exercises on the heavy machine and the throw is undesirable.In any case, during exercise therapy should be borne in mind that constant injuries and overburdening of the spine, the shocks of the spine prepare an appropriate background for the disintegration and deterioration of the Solom Syndrome.