If we leave aside the obvious causes, such as injury, muscle strain or hypothermia, back pain in adults is more often associated with degenerative changes in the structure of the intervertebral joints and the vertebral bodies themselves.
This process is called differently in different countries, but the essence does not change: with age, due to metabolic disorders, as well as asymmetric or excessive loads, the cartilage, which is located between the vertebrae and ensures their mobility, thins and thickens. This leads to microtrauma and inflammation of the intervertebral joints and surrounding tissues.
The inflammation can be quickly extinguished with the help of medications, but the regeneration of cartilage is a long process: the cartilage wears out faster than it is restored. Therefore, having arisen once, pain in the back, as a rule, periodically returns.
What should you do: get an MRI and see a neurologist, get your bones cracked by a chiropractor, take pills, or turn to alternative medicine?
First of all, go to a neurologist!
This is where you should start when your back hurts for the first time. The doctor must exclude all truly dangerous causes of pain, for example, a compression fracture (sometimes this happens without being noticed), tuberculosis of the spine or a tumor.
Most likely, the doctor will limit himself to a simple examination and prescribe you treatment for 3-5 days, and then give recommendations for lifestyle correction. In the future, if the pain recurs, you will be able to cope with it yourself.
Doing an MRI of the spine on your own initiative is a waste of money and time. In most cases, the results of the study will not affect the choice of treatment, tactics and prognosis, and therefore, your well-being.
You should definitely go to a neurologist: if the back pain is accompanied by weakness in the leg, arm, if there are problems with the sensitivity of the body below the injured place (numbness, crawling, tingling sensations) or the functions of the pelvic organs are damaged (problems with urination, erection, etc. ). ). In these cases a more in-depth examination will be required.
Enduring pain is harmful
The pain causes muscle spasms, which increases pressure on the spinal nerves and pain receptors in the joints, and also limits movement. To recover faster, you need to break this chain.
Therefore, in case of severe pain, bed rest is indicated for the first 1-3 days. Everyone chooses the position in which the pain is minimal, but most often it helps to lie on your back, on a solid base with a support under the knees and at the end of the back, with your head on a low pillow. Sometimes it becomes easier in the fetal position: on your side, with a round back and a pillow between bent knees.
Medications include pain relievers and anti-inflammatory drugs for 3-5 days. As a rule, after 1 injection it becomes much better. You can also take these drugs in tablets: the strength of action will not change, but the effect will come later.
Vitamins B1, B6, B12 are indicated together with painkillers. They help cope with pain, inflammation and improve metabolism in nerve tissue.
A neurologist or therapist may prescribe muscle relaxants. They help to relax the muscles of the spine, reduce the pressure on the source of inflammation and pain, but they can have serious side effects, so it is better not to take them without the advice of a specialist.
If everything is done correctly, the pain should go away within 3-5 days. The further fate of your back is in your hands. How much the quality of your life will change now does not depend on the qualifications of the attending doctor, but on whether you are ready to work properly on your muscles and joints!
How do you get yourself moving?
There is a rule developed by natural selection: to avoid pain, thereby protecting the damaged part of the body from destruction. But back pain is an exception.
During a week of bed rest, you can lose up to 20-30% of muscle strength and this significantly reduces the chances of a full recovery in the future.
Why train the muscles?
First,strong back and abdominal muscles are able to take the lion's share of the load when absorbing the movement, as well as stabilize the spine in the right position - so that the intervertebral joints get the optimal configuration and experience less wear and tear. It has been proven that people with poorly developed muscles suffer more often from chronic back pain.
Secondly,back muscle training increases the bone density of the vertebrae. This is an excellent prevention of osteoporosis and compression fractures, which is especially important for women over 45 years old. And when you move, lubrication of the joints is produced, blood circulation improves and regeneration processes in the cartilage continue faster.
Third,Proper physical activity strengthens the ligaments that hold the vertebrae together. This is an important element in the prevention of chronic back pain in people with joint hypermobility: those who can reach the thumb to the forearm bones of the same hand or can extend their arms more at the elbows and knees.
Therefore, the best prevention of back pain is movement, but the right movement!
Three rules of physical therapy
The ideal option is to undergo a complex of physical therapy under the supervision of an instructor: a physical therapy doctor, kinesitherapist, neurologist or chiropractor. After learning the technique, you can practice on your own without the help of specialists.
It is important to follow three rules, without which no exercise will work!
- Exercise should become a daily habit, not a firefighting measure. Choose 4-5 exercises for flexibility and coordination of movements that can be performed within 15-20 minutes after waking up each day. According to statistics, people who suffer from back pain most often are "weekend athletes" - people who do not have time for sports during the week and have the opportunity to catch up on the lost time only on weekends.
- The second part of the activity is a set of strength exercises. They are aimed at strengthening the muscles of the back, abdomen, arms, legs and stabilizing the spine, so they should gradually become more complex. If you finish a workout without feeling tired, then you've wasted your time: muscles that don't get tired don't develop. Strength training takes more time, but also gives a more lasting effect. Therefore, it is enough to allocate 1 hour for them 2-3 times a week. If you have diseases of the cardiovascular system and lungs, it is important that the intensity of the exercises is controlled by a doctor of physiotherapy, at least in the initial phase.
- The biomechanics of the spine is very complex. Therefore, there are no universal exercises to correct all types of pain. A good specialist will immediately limit the choice. But if you practice on your own, be guided by your feelings. Training should gradually increase the range of motion without pain in the back. If this does not happen, or the pain, on the contrary, intensifies, then you are doing something wrong.
An approximate set of exercises for acute, subacute and remission periods - when the back practically does not bother you, can be downloaded online.
Will you have to give up sports?
It is advisable to replace some types of activities with similar ones. For example, instead of jogging on rough terrain, it is better to try a treadmill, instead of a road bike, try an exercise bike.
It is advisable to initially avoid exercises with clean hanging on the bar, replacing them with exercises with support for the back or legs. Exercises with dumbbells or dumbbells are performed in a lying position on the back or stomach, without vertical loads.
Playing sports related to jumping and sudden twisting movements can provoke a painful attack: volleyball, basketball, football, tennis, dancing. But that doesn't mean it's time to give up your favorite activity. To get back in shape, you will first need to properly train your back and abdominal muscles under the guidance of a doctor and choose shoes with good cushioning. And of course, before any activity you should warm up properly.
For most, the ideal sport for back pain is swimming, as well as water aerobics. However, some people with spinal instability may experience increased back pain after swimming. In this case, you should start with dry training to strengthen the muscles of the torso.
The main causes of chronic back pain are excess weight, stress and poor posture. An active lifestyle allows you to solve all three problems at once.
How to check your posture?
The spine has 4 curves - 2 forward and 2 backward. Normally, they are balanced and cushion the vertical load on the vertebrae during walking and other movements. If you bend too much or extend your lower back too much, your body weight is mis-distributed and the load on individual vertebrae becomes obstructive.
For example, if you tilt your head forward and round your back - the standard posture of an office worker - the tension in the joints of the neck and upper thoracic spine increases 6 times.
To check your posture, stand with your back against a wall. Normally, the back of the head, shoulder blades, buttocks, game and heels should touch the wall. In your lower back, your fist should easily pass between the wall and your back, turned flat.
Sit up straight with lower back support. You can put a small pillow or a folded sweater under your back. To break the habit of crossing your legs, try placing a low stool or a box of office supplies under your feet. Try to change your body position more often, periodically walk around the office, stretching your muscles to relieve tension. For example, as in thematic videos on the Internet.
How not to overdo yourself?
Follow safety precautions if you need to take something somewhere.
Calculate your moves and order of actions in advance. Can you use surrounding objects for support? Where should the cargo be carried?
Take the pose: bend your knees and hips slightly, but don't lean forward. Tighten your abdominal muscles to protect your pelvic organs. When you lift something heavy, your legs should work, not your back.
Keep the weight on your waist or chest, with the heavy end facing you.
If you need to turn, open your legs, but don't bend to the side or twist your spine.
Keep your head straight. When you pick up a load, look in front of you, not at it.
Know your limits! There is a big difference between what you can freeze and what you can freeze without risking your health. If in doubt, ask someone to help you.
Don't pull back. . . If you need to move a heavy object across the floor, it is better to push it than to drag it behind you.
Distribute your weight evenly. When carrying shopping bags or luggage, try to keep equal weight in each hand.
What else will help heal the back?
Physiotherapy, acupuncture (reflexology), various types of massage, manual therapy and even taking antidepressants are very functional methods used to treat various types of chronic back pain all over the world. The mechanism of their action is simple: they relieve muscle tension, improve blood circulation and metabolic processes in tissues, correct the biomechanics of movement.
These methods work in the hands of a specialist and can be useless and even harmful in the hands of a charlatan. Therefore, always pay attention to the reputation of the clinic and the reviews of the doctor you are contacting.
And most importantly, all these types of treatment have only auxiliary value. The main thing is the right posture, daily muscle work, proper nutrition and careful use of the spine.
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