If we ignore 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 drugs, but the regeneration of cartilage is a long process: the cartilage wears out faster than it is renewed. Therefore, once it appears, pain in the spine, as a rule, periodically returns.
What to do: get an MRI and see a neurologist, crack bones at a chiropractor, take pills or resort to alternative medicine?
First of all, see a neurologist!
This is where you should start when your back hurts for the first time. The doctor must rule out all truly dangerous causes of pain, for example, a compression fracture (sometimes this happens imperceptibly), tuberculosis of the spine or a tumor.
Most likely, the doctor will limit himself to a simple examination and prescribe treatment for 3-5 days, and then give recommendations for lifestyle correction. In the future, if the pain recurs, you will be able to deal with it yourself.
Self-initiated magnetic resonance imaging of the spine 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 definitely need to see 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 painful point (numbness, crawling, tingling) or the functions of the pelvic organs are disturbed (problems with urination, erection, etc. ). In these cases, a deeper investigation will be required.
Enduring pain is harmful
The pain causes muscle spasms, which increases pressure on the spinal nerves and pain receptors in the joint, 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 a position in which the pain is minimal, but more often it helps to lie on your back, on a hard surface with support under the knees and lower back, with your head on a low pillow. Sometimes it becomes easier in the fetal position: on the side, with a round back and a pillow between bent knees.
Medications include pain relievers and anti-inflammatories for 3-5 days. As a rule, after 1 injection it gets much better. You can also take these drugs in tablets: the strength of the action will not change, but the effect will come later.
Vitamins B1, B6, B12 are indicated together with painkillers. They help in dealing with pain, inflammation and improve metabolism in nervous tissue.
A neurologist or therapist may prescribe muscle relaxants. They help to relax the muscles of the spine, reduce 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 subside within 3-5 days. The further fate of your back is in your hands. How much your quality of life will change now does not depend on the doctor's qualifications, but on whether you are ready to work properly on your muscles and joints!
How to get started?
There is a rule developed by natural selection: avoid pain, thus 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 muscles?
first,Strong back and abdominal muscles are able to take the lion's share of the load when absorbing movement, as well as stabilize the spine in the correct position - so that the intervertebral joints take on an optimal configuration and are less worn and painful. It has been proven that people with poorly developed muscles suffer more often from chronic back pain.
second,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 during movement, lubrication of the joints is produced, blood circulation improves, and regeneration processes in the cartilage take place faster.
third,proper physical activity makes the ligaments that hold the vertebrae together stronger. This is an important element in the prevention of chronic back pain in people with joint hypermobility: those who can reach the forearm bones of the same hand with their thumbs or who can hyperextend their arms at the elbows and knees.
That's why the best prevention of back pain is movement, but real movement!
Three rules of physical therapy
The ideal option is to undergo a complex of physical therapy under the supervision of an instructor: a doctor of physical therapy, kinesitherapist, neurologist or chiropractor. Once you have learned the technique, you can practice on your own without the help of an expert.
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 flexibility and coordination exercises that you can perform within 15-20 minutes of waking up each day. According to statistics, the people who most often suffer from back pain are "weekend athletes" – people who do not have time for sports on weekdays and have the opportunity to make up for 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, abs, arms, legs and stabilizing the spine, so they should gradually become more complex. If you finish training without feeling tired, you are wasting time: muscles that don't get tired don't develop. Strength training takes more time, but also gives a longer-lasting effect. Therefore, it is enough to set aside 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 exercise, at least in the initial phase, is controlled by a physical therapy doctor.
- The biomechanics of the spinal column is very complex. Therefore, there are no universal exercises for correcting all types of pain. A good expert will immediately narrow down the choices. But if you're practicing alone, go with your gut. Training should gradually increase the range of motion in the back without pain. If this does not happen or the pain, on the contrary, increases, then you are doing something wrong.
An approximate set of exercises for acute, subacute periods and remission - when your back practically does not bother you, you can download on the Internet.
Will you have to leave the sport?
It is advisable to replace some types of activities with similar ones. For example, instead of running on rough terrain, it is better to try a treadmill, instead of a road bike, try an exercise bike.
It is advisable to avoid exercises with pure hanging on the bar in the beginning, replacing them with exercises with support for the back or legs. Exercises with dumbbells or a barbell are performed in a lying position on the back or stomach, without vertical loads.
Playing sports associated with jumping and sudden twisting movements can cause a painful attack: volleyball, basketball, football, tennis, dance. 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 work your back and abdominal muscles under the guidance of a doctor and choose shoes with good cushioning. And of course, before any activity you have to warm up well.
For most, the ideal sport for back pain is swimming, as well as water aerobics. However, some people with spinal instability may experience increased lower back pain after swimming. In this case, you need to start with dry training to strengthen the trunk muscles.
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 bends - 2 forwards and 2 backwards. They are normally balanced and relieve the vertical load on the vertebrae during walking and other movements. If you slouch excessively or overload your lower back, your body weight is distributed incorrectly and the load on individual vertebrae becomes too high.
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 to a wall. Normally, the back of the head, shoulder blades, buttocks, rump and heels should touch the wall. In the lower back, your hand should easily pass between the wall and your back, facing straight.
Sit up straight with your lower back supported. You can place a small pillow or a folded sweater under your lower back. To get rid of the habit of crossing your legs, try placing a low chair or a box of office equipment under your feet. Try to change your body position more often, occasionally walk around the office, stretching your muscles to relieve tension. For example, like on thematic videos on the Internet.
How not to strain?
Follow safety precautions if you need to take something somewhere.
Calculate your moves and sequence of actions in advance. Can you use surrounding facilities for support? Where should the load be carried?
Get into the pose: Bend your knees and hips slightly, but don't lean forward. Tighten your abs to protect your pelvic organs. When you lift something heavy, your legs should be doing the work, not your back.
Keep the weight on your waist or chest, with the heavy end facing you.
If you need to turn, stand on your feet, but don't lean to the side or twist your spine.
Keep your head straight. When lifting a load, look in front of you, not at it.
Know your limits! There is a big difference between what you can lift and what you can lift without compromising your health. If in doubt, ask someone to help you.
Do not pull. . . If you need to move a heavy object across the floor, it is better to push it than to drag it along.
Distribute your weight evenly. When carrying shopping bags or luggage, try to carry an equal weight in each hand.
What else will help heal your back?
Physiotherapy, acupuncture (reflexology), various types of massage, manual therapy and even taking antidepressants are quite effective methods used in the treatment of 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 experts and can be useless and even harmful in the hands of charlatans. Therefore, always pay attention to the reputation of the clinic and the reviews of the doctor you turn to.
And most importantly, all these types of treatment have only auxiliary value. The most important thing is proper posture, daily muscle work, proper nutrition and careful use of the spine.
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