Low back pain is one of the worst situations imaginable, because compared with other parts of the spine, the lumbar spine bears the most pressure, which is why the lower back is most vulnerable to injury. In most cases, back pain is a symptom of osteochondrosis, radiculitis, and other serious diseases.
Why does the lower back hurt
In most cases, lower back pain occurs after strenuous training, as well as the pain caused by being in a position for a long time or due to clumsy exercise. The main risk factors for low back pain:
- Often driving or working in front of the computer due to a sedentary lifestyle;
- If work is related to a constant load on the lower back, then pressure;
- Excessive exercise in the gym;
- It may also cause low back pain due to pregnancy or recent childbirth;
- It's heavy.
When you ignore it, the back pain usually goes away on its own. Nonetheless, if the lower back pain persists or is cyclical, these may already be signs of illness. Without proper treatment, back pain can have serious consequences-including surgery on the spine.
What diseases can cause low back pain
Low back pain is divided into primary and secondary. Primary pain syndrome directly leads to spinal diseases:
- In most cases, it may be lumbar osteochondrosis (one-third of all cases);
- It can also be an intervertebral hernia;
- Herniated disc;
- Spondylolisthesis, spondylopathy, spondyloarthropathy.
Secondary pain syndrome usually occurs not because of the spine, but because of other problems in the body that can cause low back pain:
- It may be a fracture caused by osteoporosis;
- Tumors in the spinal canal;
- Spinal fractures;
- Stay in one position for a long time and a constant muscle load;
- Anatomically narrow spinal canal;
- Scoliosis, kyphosis, kyphosis, Scheuermann-Mau disease;
- It can also be rheumatoid arthritis or psoriatic arthritis, or osteoarthritis;
- Osteomyelitis, intervertebral discitis, spinal tuberculosis;
- Pain can also cause urolithiasis;
- Pyelonephritis;
- Are pregnant or have recently given birth;
- Ovarian cancer, ovarian cyst, endometriosis.
Back pain, how to do
What to do if you have severe back pain, we recommend:
- Lie on your back or on a hard mattress, a surface that can support your lower back;
- Raise your legs and bend your knees. You can put a pillow under your feet to make it easier to lie down;
- Taking any painkillers or anti-inflammatory drugs;
- Try not to make sudden movements;
- Call the doctor to your home;
- There are a few days you need to rest in bed;
- It is worth giving up spicy and smoked foods and sticking to proper nutrition.
prevention
In order to avoid such problems, you need to continuously prevent:
- A less sedentary lifestyle;
- If you are still sedentary, try to do a little exercise every hour-tilt your head and torso to the sides, rotate your shoulders back and forth, spread your legs shoulder-width apart, inhale and exhale;
- If you lift weights, do it right-keep your back straight, don't make sudden movements, and gradually lift heavy objects;
- Do more spine and abdominal muscle exercises;
- Pay attention to your posture, keep your back straight, don't be lazy, sit, it is best to walk with a book on your head;
- Give up soft beds and mattresses-do not choose the softest mattress, and do not choose the hardest mattress, so as to support the lower back well;
- Several times a day, stand against the wall, let your heels, hips, shoulder blades and back of your head touch the wall, and stand in this way for a few minutes;
- Do more exercises that can keep the back muscles in good condition, such as swimming, walking, skiing, yoga, etc. ;
Therapeutic gymnastics to treat men's and women's waist
If low back pain is small, then in order to prevent them, please do the following exercises:
- Lie on your back with your arms extended along your torso and your legs slightly bent at your knees. Bend your legs to the left, and turn your head and torso slightly to the right. Hold for a few seconds. Then return to the starting position and repeat the exercise while tilting your legs to the other side. Do this exercise 10 times.
- Kneel down. Place your hand on the chair in front of you. In this position, bend your back and then bend it as far as possible. Repeat the exercise 5-10 times.
- Lie on your back and straighten your legs. Then lift your right leg 20 cm off the ground. Keep doing this until you feel tired. Do the same exercise on the other leg. Repeat this exercise 5 times for each leg.