Pain in the back and limbs are one of the most common disorders.It is the second most common cause of medical care after respiratory diseases.About half of the people of working age during their lives endure episodes of back pain and longer disability.
What is osteochondrosis
Osteochondrosis is an illness in which the degeneration occurs between multi -sheer slices.
The intervertebral disc consists of a fibrous ring (concentric layers of strong connective tissue fibers) and a jacket kernel in the middle.The proportion of the discs accounts for about a quarter of the length of the spine, they play the role of shock absorbers - with a vertical position, twists, tendencies and expansion of the spine, the core and the fibrous flow of the disc, it takes on the stop of the axial loads, takes the starting position.A significant load falls on the panes of the lumbar spine and the cervical spine, since these departments have the greatest mobility.This explains the fact of the greatest severity of the degenerative changes in the neck and lumbar spine.
One of the causes of degenerations is their inadequate diet, which in turn is a consequence of the weak physical activity of a person.
The water content and the elastic properties of the hard drive are also significantly reduced with age.The fibrous ring of the disc loses its elasticity, cracks occur in it, in which every new load of the jacket core is introduced more and more and more and more moves to the edge of the disc, whereby the full break of the fiber ring goes beyond its limits - there is an appointment of the jacket of the jacket kernel.A lateral shift of the disc occurs more often towards the intervertebral disc hole through which the spinal cord vertebrae runs.In this regard, the most common manifestation of a hernia is to press the corresponding root and the development of a characteristic pain syndrome.Under the influence of impulses from the receptors of the affected segment, the spine muscles, their asymmetrical tension causes reflexive
Risk factors for osteochondrosis
The risk factors for the occurrence of pain manifestations of osteochondrosis are currently:
- Hereditary weakness or congenital defects of the spine;
- Spine injuries that lead to structural changes;
- Severe and unbalanced physical activity;
- long stay in a forced pose with distortion and turn;
- Hypodynamics, inactivity, monotonous work.
Factors for the occurrence of osteochondrosis and its deterioration can be different infectious diseases, cooling, revised, power diseases, including a lack of vitamins, obesity, environmental factors and habits, endocrine disorders, etc.
What to do when the back is sick
Pain is a warning signal and protects against damage to the effects in the body.First, the pain occurs when you move, change the attitude and run in peace when the disease progresses, the morning stiffness appears that can take 30-60 minutes.The duration of the disease can be several weeks or months.
What to do when your back hurts?Make sure to consult a doctor for the first 3-5 days (to avoid chronization of the disease).In addition to the doctor's recommendation, use simple tips:
- Overload should be avoided.To avoid problems, try to constantly monitor the body's correct position.Obesity increases the load of the spine.Not all sports are equally useful.It is better to avoid play sports and jumping and hike, skis and swimming - you will only benefit the spine.
- Organize proper sleep, food and calm.Choose a fairly hard mattress for the maximum effect and an orthopedic pillow is the best choice.
- Organize your job properly.The chair with a low seat that is inclined to the rear, which should be convex at the point of the lumbar spine (or it is recommended to lay a roller) is ideal.
- Position treatment.With a fairly high roller, which is installed under the lower lordosis of the lumbar, the "tense" muscles relax, the pressure on the rear parts of the damaged slices of the lumbar spine decreases, the pain decreases.After a working day, it is advisable to spend 30-60 minutes in this position at home before going to bed.
- Therapeutic gymnastics (training therapy).The gymnastics forms a strong sore muscles around the spine and dedicates 15-25 minutes daily (you can 2-3 approaches).The practice quantity should be prescribed by the treating doctor depending on the pain intensity.At the end of the article, depending on the period of the disease, we will specify the most common complex therapeutic exercises (acute phase, remission, etc.)
Recommendations of the engine mode in the acute period
In acute timeA strict bed rest should be observed in the presence of acute pain.LfK is mainly used with a hygienic purpose and is of general strengthening in nature.Exercises that cause pain should be in the amplitude, the degree of muscle tension or at all limited.It is very important not to operate pain and do everything very slowly, which means that each exercise is repeated 8-10 times.
When moving the lower extremities, prevent an increase in the lordosis of the lumbar spine (bending of the spine forward), which can improve pain syndrome.In the second stage of the acute period with a decrease in pain intensity, you should carefully include isometric exercises for training the abdominal muscles and large gluten muscles.
With a decrease in pain syndromeThe possibilities of using special and development exercises are increasing.During this time, in addition to exercises that increase the strength of the abdominal muscles and the hip muscles, exercises are important, with the lumbar spine bending.
When choosing special and development exercises, it is important to ensure that you do not increase the lordosis.Pain is a signal for changing the structure of the exercise (for relief) or exclusion.At the end of the second period, you should gradually include exercises that increase the strength of the back muscles.They can be carried out 2-3 times in a circular system.They are the most important.Take the number of repetitions from special exercises to 15-50 times.The training pace can gradually be increased.
In the remission periodExercises to increase the mobility of the spine are added.Exercises that aim to solve this problem should, however, be carried out carefully and in light starting positions.The automatism should be achieved by maintaining a certain attitude in a standing position and when walking when the lumbar spine is bent.The reduction of the repetitions of special exercises of the second period increases to 50-100 times (can be interrupted during the day).The use of training therapy in the pool is recommended for the period of the period, but the gymnastics in the pool does not replace, but complements the main classes "dry".
Of the other methods of training therapy, it is recommended to use those who do not influence the negative possibilities for damaged windows: swimming, terrenur, skis, walking path, bike ergometer, exercises with a rubber association.Contact volleyball, tennis (big and small), racing bike, intersection, fast dancing, rhythmic gymnastics are very careful, since sudden movements and curves can produce a deterioration in osteochondrosis.Exercises with dumbbells are preferably carried out in the position of lying (on the back, stomach) to exclude vertical loads on the spine.
The exercises with pure slopes due to the strong tension of the stretched body muscles that jumped into the depths of the height, exercises on the rowing machine and throw are undesirable.In any case, it should be remembered that the constant injury and overload of the spine, the shocks along the axis of the spine prepare the appropriate background for the collapse of the damaged disc and the tightening of pain syndrome.