Who will come to mind about worrying about the back, if everything is in order? But the spine for us, like the trunk for a tree - is the basis of mobility and, in fact, life. So it's better to think in advance about the back, without waiting for her to remind herself of herself ...
Risk factors
Recently, doctors all over the world have seriously paid attention to such an alarming symptom as back pain - the urgency of the problem can not be overemphasized. And, more often and more often young people, even teenagers, turn to help. What is the cause of this sad "boom"?
Most often, the back begins to ache from - as it may seem paradoxically - a long sitting. You will be surprised, but when you sit, you load the native spine much more than when you stand. This is primarily due to the fact that the position of sitting on the spine unevenly weighs the weight of the entire body. And in the standing position, the load is distributed in a fair way, and our mass is supported not only by the skeleton, but also by the muscles. When we sit, the muscles prefer to relax, and all our pounds "hang" on the spine.
There are other seemingly unexpected reasons for the whims of the back. Bad service to it can be made by an awkward mattress, on which your backbone curves in an absolutely unnatural way, the back muscles are twisted and wrongly stretched. And this happens not only when you lie on your back, but in other positions - on your side and stomach. Excess weight can also become a source of back problems, because of it, muscles experience stress. In the lumbar region is the center of gravity - the center of coordination of movements of the whole body. A extra kilo adds an extra burden to the spine, which causes the back muscles to strain more than usual. If the muscles can not cope with this and sustain weight, the spine and discs begin to deform. Well, think, when you need to lift something heavy, do you bend or squat? If you bend down, not squatting, then you make a big mistake, because when flexing at the waist, you use your back muscles instead of the leg muscles and the press, which are much stronger. If the back and back muscles are not sufficiently trained and strong, the spine may lack muscle support. If the back could, she would necessarily complain about your shoes with heels - especially those that are above 5cm, and studs. Because of them, the body moves forward, and the spine has to unnaturally flex. This increases the load on the ligaments, lower back and vertebral disks. In general, try not to run high heels all day and if possible, carry a comfortable shift. And one more thing - drafts! Open windows, loosely closed doors, short jackets in winter, the most terrible enemies of the back.
No pain
Did Spina remind herself of the pain? In the case where this is not a serious injury, but "so, pulled something", you are able to cope with it yourself at home. To relieve fatigue in the back or ease the ache, lie down on the floor and put your feet on a chair. In this case, the hips should be bent at an angle of 90 degrees in the hip joints, and the shins are at an angle of 90 degrees to the hips. In this position, you need to lie down for a few minutes - the main muscles of the back can relax, and the back gratefully relaxes.
In case of a stroke or if you suddenly pulled your back, apply ice, make a cold compress in the first 24 hours after the injury. Only after this, apply a warming compress for 10 minutes with a break of several hours until you feel better. Back pain should pass.
You can lubricate a sore spot with anti-inflammatory gels and ointments to reduce inflammation and pain. You can use cooling and warming creams (they distract the nervous system from feeling warm / cold and so block the pain signal). To ease your fate, your doctor may prescribe painkillers or relaxing medications for you, but some of them are addictive - you can not take them for longer than a week.
Another great tool is massage! A professional masseur, through kneading and pressing on muscles, reduces muscle spasms and stimulates the release of endorphins that alleviate pain. All this also allows the back to recover faster. But in the beauty salon is unlikely to do the right massage, so ask for recommendations to the doctor.
Acute "catarrhal" pain passes for a day, in other cases, lumbago is caused by more serious causes, which only a specialist can understand. If within a few days you will not feel better or, contrary to expectations, the pain will increase, only the doctor will help!
Prevention
So that now or in the future you will not have problems with your back ...
1. Start the day with a sip. The alarm clock rang. Do not rush to get up and even jump out of bed. If you jump right away, the back can respond with pain. First, stretch, as if stretching your arms and legs into a string. Do you know the right way to get out of bed? It turns out that you need to do this from the position lying on your side, from the edge of the bed. You lean on your hands, bend your legs and carry them to the floor. All you can go wash.
2. With pi on a comfortable mattress and a small pillow. To sleep, neither the soft princesses of the feather bed, nor the nihilistically rigid bare boards are suitable. On the featherbeds, the spine can deform, it quickly curls. On the boards, too, not particularly rest, and they will not save the vertebrae from deformation. It is better to choose the mattress in the most careful way. The mattress should be even and not sag, ideally - orthopedic. Without a pillow, as, indeed, on a high pillow you can not sleep, this also leads to a curvature of the spine. A small pillow will be just right. Put it so that it reaches the shoulder or just below, repeating the bend of the neck.
3. Sit well. Choose a chair and table so high that the legs in the knees, ankles and arms at the elbows are bent at right angles. The back of the chair should be vertical, but slightly arched to go into the back. And the seat must be comfortable, but not too soft, so as not to fall through.
4. Drive smoothly into the car. That is sideways. Because your back does not care how you do it. So, sit down sideways, unfold the body and carry your feet into the salon (you can take turns each). Then you go deeper into the seat, so that the lower part of the lower back rest on the back. Getting out of the car, do everything in reverse order. In the car, the legs should be comfortable, if they are tense or very bent, adjust the seat. As a result of your tricks, the case should be at an angle of 100-110 degrees relative to the hips, both at the desk.
5. Do not bend in the lower back when lifting the load. Lifting weights is the work of weightlifters, and you will not be given a medal for this. So do not strain yourself. But if there is such a need, take into account that the legs are much stronger than the back and without stress can withstand a great load. Do this: come as close as possible to the object you need to raise. For stability, place your feet shoulder width apart. Bend them in the knees, strain the abdominal muscles and begin to slowly raise, heavily resting their feet on the floor. And yet, your personal record should not exceed 3-5 kg at a time, so buy a suitcase on wheels.
6. The gravity is correct. You can easily damage the muscles, trying to lift a light-looking box. And what if there is a Great Soviet Encyclopedia? In general, first make sure that you have chosen your weight, and then pick it up. If this happens, and you hold the weight in your hands, then slightly bend your knees for balance. Avoid turning the trunk, turn only your legs. Carry the load, keeping it as close as possible to yourself. When you lift something quite light, for example, a fallen pencil, then bend over, slightly bending one knee and taking the other leg back. Lifting it, hold your hand to the table or chair next to it.
7. Love the physical culture. Walking fast and cycling (bikes) strengthen your back without the risk of injury, as it does not require much effort and preparation. The same goes for stretching and strengthening the muscles of the press, hips and back.
This is serious
Easy stretching or "shooting" in the back can happen to anyone. In general, there is nothing so terrible. But if, in addition to the banal pain, you suddenly found yourself with additional symptoms, then this is serious! Never joke with pain in the back - the urgency of the problem of this nature is no longer a single doctor. Therefore, be especially attentive to this and be sure to go to the doctor if you have:
• fever or gynecological symptoms, such as, for example, pulling pain in the lower abdomen or bleeding in the middle of the cycle;
• numbness, tingling, or weakness in the legs;
• problems with the intestine or bladder - burning, bleeding, incontinence;
• piercing pain in the lower back, extending through the buttock area in the leg.
Hymn of carriage
Good posture is the right way to prevent back disease. The most useful for the restoration and maintenance of good posture are rightly considered water sports - swimming and water polo, as well as horse riding. Do you have a season ticket to the pool? Urgently need to buy.
You can also strengthen your posture at home. Exercise, lying on your back, - with your legs, rotate your bent limbs as if riding a bike (familiar from childhood "bicycle" exercise), make cross horizontal flies ("scissors" - also from childhood). A straight back should become your habit. To develop it, stand at the wall without a plinth, the feet are parallel to each other at a distance of the width of the foot. You should touch the wall with heels, shins, buttocks, shoulder blades and the back of the head. Do not bend. Hold the loin against the wall. Hold on a minute. Remember your posture. Rest and repeat the exercise twice. Try to capture the position in your senses so that you can easily reproduce it throughout the day. Do this exercise at least once a day for three weeks.
If you do not have the most direct posture, do not be upset. Experts argue that stoop, caused by muscle weakness, can be corrected at any age. And even if the deformations in the vertebrae did occur, the case is also not hopeless - the process of curvature can be stopped. Of course, the best way to correct posture in childhood: girls - up to 14-15 years, boys - up to 18-19 years, until the spine has completely not been ossified.