Causes of back lumbar pain and tips for solution / day

Causes of back lumbar pain

« Back pain does not seek only people for years, they are often tormented by young people. The cause of pain is mainly due to muscle imbalance due to the wrong posture, sedentary lifestyle, improper lifting (with round back, traveling with back muscles, not leg muscles), overweight, sitting (such Tight, tension is accumulated over time and can develop trigger points in muscles that are particularly sensitive and painful, ”says physiotherapist Tatyana Platova.

Prolonged sitting is undoubtedly harmful. For this reason, today’s offices are beginning to introduce parking desks to work with a computer. « The back problems occur because sitting deep muscles are released, while standing muscles must work to hold the spine. Sitting with a humped back it is rounded and the body rests on the tail bone. But it is impossible to maintain all physiological curvature of the spine – cervical lordosis Sit on the buttocks and hold the legs at 90 degrees in the hip and knee joints, and the feet are important to keep the lumbar.

The physiotherapist explains what happens in the spine as a result of the wrong postures: “There are intervertebral discs between the vertebrae. The disc is like a sponge consisting mainly of water. Often and long sitting, disk compression occurs and thus water squeezes. Over time, dehydration occurs. the disk-lump is again filled with liquid. ”

The physiotherapist draws attention to the fact that pain in the lumbar spine does not always indicate the problem of the spine. « In the case of such pain, the abdominal organs (gynecology) should be examined, assessing whether there has been adhesions if there has been surgery in the abdomen. Lumbar pain can be caused by kidney stones or rheumatological disease (then blood tests will show an increased rheumatoid factor).

How to strengthen muscles?

Sometimes patients with severe severe pain come to the physiotherapist. “We have a visual analogue pain scale (0-10), which we can ask for feelings to evaluate. If a person claims that the pain radiates to the nerve and is at 7-9 points, if there is a night pain or hurts coughing, sneezing (this may indicate a hernia), or if there is also urine or faecal incontinence.

Conversely, if the patient has back pain but does not occur on the feet, there are no neurological symptoms, with physiotherapist advice and gymnastics can have a pretty good effect. ”

The first signal that will tend to develop is the muscle tension, the discomfort that you feel while sitting, standing, walking. « Strong muscles reduce the load on the spine, so it is important to train the abdomen, pelvic floor muscles, buttocks and small back muscles that connect the vertebrae. When breathing, ventilation of the lower lungs occurs, and such breathing can also help lower the arterial blood pressure, ”says Tatyana Platova, confirming that the procession at the physiotherapist is useful in any case, both when the pain is already felt and preventive.

“The main thing to do to everyone (of course, if there are no movement restrictions) – to exercise!

When working on sitting, you have to take a break every 30 minutes to get up and move. The upright can be leaning on one side and the other side, sticking (so that there is no load on the knees) – legs shoulder width, foot pressed on the floor, the bottom moves to the back as if in a chair. A good exercise is also to move the shoulders up and down, their circulation.

Chair at the computer or replace the big gym ball. Sitting on the ball stabilizes the spine, causing the muscles to work as the ball moves all the time.

It is not necessary to visit the gym to maintain health. It is extremely important to include walking or cycling on the agenda (the usefulness should be considered if there is knee or hip arthrosis), Nordic walking, other movement activities. When traveling by public transport, you should always try to predict some time to get some stop faster. Walking will also benefit the cardiovascular system, and 10,000 steps a day really have to be walked to everyone. ”

What is a physiotherapist in the arsenal?

A good way to strengthen deep muscles is sling therapy. “It is used to strengthen the muscles and to perform the spinal cord – stretching of the neck or lumbar spine. As a result of this therapy, the disc can regain its original shape and provide a significant improvement and also improve blood circulation.

The Huber is also recommended, which tends to be available in major physiotherapy practices. Before it starts to strengthen the deep muscles, you need a physiotherapist advice to feel your body, understand how to work properly with this machine.

In many cases, a good effect can be provided by medical taping with different techniques. Muscle technique is most commonly used for the back – when the muscle is stretched, the tape without stretching is glued. It releases the space to improve blood circulation, reduce edema. The tape spine can also be stabilized, ”explains the physiotherapist, adding that, if necessary, you need to try all the tools available and find what is most effective.

What can be used at home?

Tatyana Platova reminds us of the need for daily gymnastics and encourages some tools to be introduced and used at home. “For example, a sharp mat – lying on it, reflectors act by improving blood circulation to the muscles. It is a wonderful massage!

Also useful is a tool such as the rechargeable massage « gun » to massage soft tissue. However, care should be taken with the neck and shoulder trapezoidal muscles, as the vibrations of the device can cause headaches and even dizziness. It is safer to do simple stretching exercises, such as tilting your head to one side, on the other, to the other, and then look at one and the other shoulder. The head can only be flaked forward, not to the back! So we do a semicircle.

With a massage « gun » you can safely massage your arm, leg, buttocks. When the lumbar pain hurts, the trigger points will be at the bottom, legs or even the cavity muscle. By manually touching and finding a painful point, it can be thoroughly massaged. Foot massage is also ideal for such a device. In the footsteps, there are many different points that are important to health.

Also at home you can introduce a solid massage roll for muscle release. It is good to massage the breast – it is usually a torso, not moving, like lumbar and neck. Lie down, bend your knees, lift your pelvis, hands under your head, roll under the shoulder blades, and roll there, without prejudice to the lumbar spine.

Connected massage balls are also useful. Stand with your back against the wall, place the balls in the spatula and massage your back, sitting on your knees and getting up, ”says the physiotherapist, and warns you to be cautious with devices designed to massage your neck and neck, and calls for a self -massage with rolls and balls.

What substances can help support the health of the spine?

The physiotherapist recommends definitely following the level of vitamin D in the body and, if necessary, take extra dose. It is recommended to use Omega 3 fatty acids, which, among them are also desirable for the health of the brain, cardiovascular health. Protein and fiber -rich products should be included in the diet and should be possible as possible.

Pharmacist Eric Petersone joins the importance of vitamin D: “The optimal level of vitamin D in the body is essential for both musculoskeletal health and immunity.

When evaluating the cause of specialist back pain, daily nutrition can be supplemented with collagen -containing foods or food additives. Collagen is a protein that is naturally found in the body and is the main component of connective tissue. The results of a study affecting back pain and the additional use of collagen are not convincing, but in some of them, complementing the daily menu with collagen, a positive effect on improving mobility and reducing pain was observed.

The role of vitamin B complex as an additional therapy for pain in reducing, in particular, the combination of thiamine, pyridoxine and cyanocobalamine is also recognized. This complex is most often recommended for mixed back pain. However, nothing can be more sustainable than a suitable exercise, so I call for a daily investment in my health in the long run – even a small set of strengthening exercises and some activity in the fresh air every day. ”

« Usually in the case of back pain, the patient first receives conservative therapy, possibly using non -steroidal anti -inflammatory drugs, attending therapeutic gymnastics classes, receiving physical procedures and/or massage, performing medical taping, using a corset of spine to reduce spinal load. says physiotherapist Tatyana Platova, and once again emphasizes that physiotherapist advice is useful from birth to old age, both for prevention and if you have a back problem.