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Sleep Well With Low Back Pain

If you have low back pain, pain doesn’t stop when you go to bed at night. There’s a vicious cycle of back pain and sleep problems that contribute to each other. It can be difficult to sleep well if your back hurts. And sometimes your back hurts more because you’re not sleeping well. Here are some simple steps you can take to get a better night’s rest, even when you have low back pain symptoms.

Support Your Low Back While in Bed

Do you often wake up with low back pain? Do you sleep better on a hotel mattress? Does your mattress show signs of wear? The Better Sleep Council recommends that you evaluate your mattress about every 5 to 7 years. You may need a change for optimal comfort and support. In a Journal of Applied Ergonomics study, nearly 63% reported significant improvements in low back pain after switching to a new sleep system.

If your budget allows for buying a new mattress, don’t be afraid to “test drive” a few options. When in the store, take off your shoes, lie down in your favorite sleeping position, and spend a few minutes resting. Make sure the mattress supports you well enough to maintain your spine in the position you have with good standing posture. A firm or medium-firm mattress is usually best.

Here are some other things to try for better sleep:

  • If buying a new bed is not an option right now, try adding plywood supports between the mattress and its base. Or as a temporary solution, have someone move your mattress onto the floor.
  • Put a pillow under your knees when lying on your back and between your knees when lying on your side.
  • To help maintain the curve in your back while sleeping, try a rolled-up towel, wrapped around your waist and tied in front.

Get In and Out of Bed Safely

When getting in and out of bed, never jerk yourself up from a lying position.

  • To get into bed, sit on the side of the bed. Supporting yourself with your hands, bend your knees, and lie down onto your side.
  • To get out of bed, roll onto your side, bend both knees, and push yourself up with your hands, while swinging your legs over the side of the bed. Avoid bending forward at the waist, which can put strain on your back.

Medication for Back Pain

If needed, medication can help relieve pain allowing you to sleep better. These may include pain killers, nonsteroidal anti-inflammatory drugs, muscle relaxants, antidepressants, and topical treatments. Short-term use of sleep medications may also help some people with sleep problems.

Tips for Better Sleep

Here are a few more tips for a restful night’s sleep:

  • Rest may help, but don’t stay in bed more than a day or two after an injury. This may make matters worse.
  • If your pain is bad and you need to lie down to get comfortable, be sure to get up every so often and move. This can relieve stiffness and pain, which will help you sleep better at night.
  • Limit caffeine and alcohol intake, especially in the evening to help with sleep quality.
  • Don’t overeat before bed. Make sure you don’t eat a large meal before going to sleep, which can interfere with sleep and cause digestive problems.
  • Try relaxation techniques, such as progressive muscle relaxation or deep breathing.

If your back hurts worse at night — no matter how many positions you try — tell your doctor. It could be a sign of a more serious problem.

Treating Lower Back Pain: How much bed rest is too much?

Treating Lower Back Pain: How much bed rest is too much?

Back pain is one of the most common reasons why people visit a health care provider. The good news is that the pain often goes away on its own, and people usually recover in a week or two. Many people want to stay in bed when their back hurts. For many years, getting bed rest was the normal advice. But current studies recommend no bed rest at all and stress that staying in bed longer than 48 hours not only won’t help but it may, in fact, actually delay your recovery. Here’s why:

Staying in bed won’t help you get better faster.
If you’re in terrible pain, lying down for a day to help ease the distress may seem like a good idea, but moderating your activities and staying active in a limited way is a more effective way to control your symptoms. Research suggests that if you can find comfortable positions and keep moving, you may not need bed rest at all.
Research shows that:

  • Lying down longer than a day or two day isn’t helpful for relieving back pain.
  • People can recover more quickly without any bed rest.
  • The sooner you start moving, even a little bit, or return to activities such as walking, the faster you are likely to improve.

Long bed rest can lead to slower recovery.
Staying in bed for any prolonged period can make you stiff and increase pain. When you don’t move and bend, you lose muscle strength and flexibility. With bed rest, you lose about 1 percent of your muscle strength each day. And you can lose 20 to 30 percent in a week. It becomes more difficult to return to any activity. As you become weaker and stiffer your recovery takes longer.

Who needs bed rest?
Almost no one! The only people who might require time in bed are those with unstable spinal fractures awaiting surgery.

What can I do for the pain?
Hot or cold packs often help. Some people can get pain relief from non-prescription analgesics or anti-inflammatory drugs such as ibuprofen (Advil, Motrin) or naproxen (Aleve). But no medication should be taken for an extended period of time.

When should I see a health care provider?
You should see your health care provider right away if:

  • You have severe continuous back pain that lasts longer than 48 hours.
  • You have severe continuous back pain and fever.
  • You have back pain with accompanying pain, numbness or weakness in one or both legs or feet. Your leg symptoms are more disabling than your back symptoms.
  • You have back pain and the onset of numbness in your private/genital region or changes in your ability to control your bladder and bowel function.

Manage back pain with regular exercise and professional help as required
If you have an attack of lower-back pain that is severe, continuous and not improving, assessment and treatment by a health care professional who focuses on the back or other musculoskeletal problems may help. These practitioners may use both active and passive techniques to help you feel better. Examples of passive techniques that may be used to get you moving include:

  • Heat or ice
  • Ultrasound
  • Manipulation (massage and movement)

An active approach, like walking or water aerobics is usually the most effective. Exercise is often the best way to relieve lower-back pain.

Check with your health care provider before starting an exercise program.

Work with an expert. It may help to work with a health professional (such as a physiotherapist) who can explain which activities are right for you.

Choose exercises you enjoy. Many activities can help relieve back pain. Try to include activities that strengthen the muscles around your trunk, your abdominal muscles as well as those in your lower back. Studies show the following activities help relieve back pain:

  • Lifting light weights
  • Yoga
  • Walking and using a treadmill
  • Water aerobics

Don’t cause more pain. Avoid exercises that flare up your back pain. But just because you may have back pain with some activities doesn’t mean you have done any harm. A trained therapist can teach you about the principle of ‘hurt versus harm’.

As you begin, you may want to avoid sit-ups with straight legs, leg lifts while lying on your back and shoulder presses or bicep curls while standing. Once you start to improve you can add more complex exercises to strengthen your back and all your core muscles.

Join an exercise program for people with chronic back pain. It might be easier to stick with exercise if you don’t “go it alone.”

How To Prevent Back Pain In Bed

Back pain can keep you up at night, it prevents you from enjoying a good night’s sleep and saps your day’s energy. But you’re in luck, not only are there solutions, but we’ve spoken to Hashim Saifuddin, Director and Osteopath at Atlas Osteopathy, to get the best and most thorough information to help you on your way to understanding back pain in bed, and how to combat it.

What Causes Back Pain?

The main cause of back pain in bed is poor posture, either from how a person sits at work or how they sleep at night.

Between the vertebrae in the spine are intervertebral discs, which rehydrate at night (this is why we are taller in the morning, and part of the reason that the elderly lose height as they get older). Poor posture can prevent the discs from rehydrating.

Read more: The NHS Guide To Back Pain

Attached to the vertebra are smaller muscle groups such as the erector spinae, and large muscles such as the trapezius. Poor posture can put the muscles into awkward positions that can cause irritation over a prolonged period of time, resulting in aches or pains. Lower and middle back pain tend to be the common culprits when sleeping. While there are several causes of back pain, a small number of which can be more serious underlying health issues. NHS Live Well gives us a list of common indicators of poor posture:

  • Slouching in a chair
  • Sticking your bottom out when standing (this could be a sign of hyperlordosis, an accented curve in the lower spine)
  • Standing with a flat back
  • Leaning on one leg
  • Hunched back and ‘text neck’ when focusing too much on your phone
  • Poking your chin out when at a computer
  • Rounded shoulders (a sign your back needs strengthening)
  • Cradling your phone in between your head and shoulder

These points are developed with images and solutions on this helpful NHS web page.

Prevention of Back Pain in Bed

In order to prevent back pain in bed, taking care of your posture is essential. A great start is to sleep on your right-hand side, with knees bent up slightly. Laying on the right-hand side is good for blood flow, as you have the smaller and lighter left lung resting on the heart in this position, maximising blood flow.

Ensure that the gap in between the shoulder, neck, and head is filled with a pillow, so that the spine and neck remain in good alignment. Imagine how your neck sits vertically in line with the rest of the spine when you are sitting and standing; when you are laying on your side, you want to maintain that. Pillow depth is key here, and firmness or softness is a personal preference.

Related: Sleeping Positions Guide

How To Exercise to Relieve Back Pain

In the morning and evening, it is beneficial to warm up and warm down. To achieve this:

  • Some gentle stretching will help in general, but particularly for pain in the lower back.
  • For the neck and lower back, gentle stretching in all vectors of movement (bending forwards, backwards, to the sides, and in rotation) will help, ensuring you engage the core muscles at all times to strengthen them and stretch the other muscles.
  • Tight hamstrings can place stress on your lower back. To stretch your hamstrings, place one leg up on the bed and gently stretch forward until you feel the tension down the back of the leg. This will help, particularly if you have been sat down all day as the hamstrings will have been contracted and shortened for that whole period, they deserve a stretch!

Any exercise that strengthens your core will help prevent back pain in the future, so consider hitting the gym or park more often, or taking up a yoga class or similar.

Your mattress and back pain

When it comes to picking the right mattress, it is important to get the correct support for your spine. A mattress that is too hard can put too much pressure on the areas where you feel discomfort, whereas a mattress that is too soft will not provide support for the areas that need it, allowing the spine to spend long periods in poor and unhealthy positions.

People who suffer from lower back pain generally benefit more from a mattress erring on the firmer side of neutral. This is because of the shape of the spine, meaning that the lower back is often in need of more support. Most people can’t go wrong with a memory foam-type mattress, as this will provide support where support is needed, and allow for adjustment to the body where that is also required.

It is always a good idea to test any potential mattress first to check it supports you in the right way, the best way is to pop into one of our stores and try a bed. You may also like to see our Guide on Picking the Best Mattress for Your Sleeping Position.

Related: Memory Foam Mattresses With 40 Night Comfort Guarantee

 

 

 

What are the best beds for bad backs?

If you’re prone to back pain, memory foam or alternative fillings such as latex can help cushion your back while maintaining your spine’s natural alignment. The following mattresses are all popular options for those with back pain:

Your bed and back pain

Regarding the bed itself, if you are looking to start over completely, it may be important to remember that height of the bed can play an important part in preventing back pain. With beds that are too low and close to the ground, it is often that much more difficult getting out of bed in the morning, much like getting out of a low car!

Related: Sleep Better With These Simple Feng Shui Bedroom Tips

Back pain when you sleep can be caused by a number of reasons, from your posture during the day to your bed and mattress. Finding out the cause of your back pain can help you to combat the aches that are keeping you awake or causing you pain when you wake up. Choosing a good bed and mattress for back pain can be a good start. If you know your bed and mattress are not the culprits of your bad back, looking at your posture and daytime habits is your next step.

Related: Why Your Hips, Neck or Back Might Hurt After Sleep

Have you suffered from back pain in bed? Please use the comments section below to tell us how you overcame the pain.

How Should You Sleep If You Have Lower Back Pain? – Atlanta, GA

How Should You Sleep If You Have Lower Back Pain?

If you’re facing lower back pain, you may find it difficult to get a good night’s rest. Believe it or not, the cause of your back pain may even be a poor sleeping position that places pressure on your back.

Fortunately, there are a number of sleeping positions that can do wonders for your sleep quality and improve or even completely get rid of your back pain. So without further ado, here are the best sleeping positions if you have lower back pain.

Sleep on Your Back

Try to lie on your back as much as possible as doing so will distribute weight more evenly, reduce pressure points, and improve spine, neck, and head alignment. If you’d like, you can take pillow and put it under your knee joints for some extra support. This strategy can also help you maintain your spine’s natural curve.

Sleep on Your Side with a Knee Pillow

Chances are you’ve slept on your side many times. Unfortunately, this sleeping position can take your spine out of its proper position and strain your back. The good news is there’s an easy fix. All you have to do is put a pillow between your knees so you can raise your upper leg and restore your natural alignment.

Sleep in a Fetal Position

If you have a herniated disc, curl up in a fetal position. When you lie on your side with your knees tucked into your chest, you’ll be able to minimize the bending of your spine and open up your joints simultaneously. If you choose the fetal position, use a pillow to give your head and neck some support.

Sleep on the Front of Your Body

Many doctors don’t recommend sleeping on the front of your body. But if you feel comfortable in this position, many of them will suggest you put a small pillow under your stomach and hips. This can improve the alignment of your spine. If you have degenerative disc disease or a herniated disc, sleeping on the front of your body with a pillow could be a great option.

Sleep on the Front with Your Head Down

If you sleep on the front with your head facing one side, you may twist your spine and put unnecessary stress on your back, neck, and shoulders. You can prevent this by simply lying with your face down. It’s also a good idea to use a small pillow under your stomach and another one to lift up your forehead.

If you’re unsure of which position is right for you, try several of them. Eventually, you’ll find one that brings you the most comfort and pain relief.

Waking Up with Back Pain

Q:  Every morning, I wake up with severe pain and stiffness in my back and neck. The pain generally wears off as the day wears on, but it’s very bothersome at the start of the day. Could I be sleeping incorrectly? How can I make sure that I sleep right to prevent neck and back pain?

Sleeping can be an uncomfortable situation for some people, and it can be a cause of back and neck pain. Photo Source: 123RF.com.We spend approximately one third of each day sleeping, as it is an essential part of life. If we’re going to spend a third of the day sleeping, it should be a time to relax painlessly and prepare for a new day.

Sadly, sleeping can be an uncomfortable situation for some people, and it can be a cause of back and neck pain. Thankfully, there are several steps you can take to ensure you are sleeping correctly to prevent neck and back pain.

Tip #1:  How You Sleep Is Important

First, make sure you’re sleeping in a position that is conducive to maintaining the natural curves of your spine. Specifically, do not sleep on your stomach. Stomach sleeping can cause neck pain and headaches upon waking, and places your spine in an unnatural position.

Try to sleep on either your side or back. If you’re a side sleeper, place a pillow between your knees. If you sleep on your back, it may help to place a pillow underneath your knees. Placing the pillow between and underneath your knees gives your spine the best chance of maintaining its natural curves while you sleep.

Tip #2:  Check Your Bed Set-up

Next, make sure you’re equipped with the proper sleeping supplies. For example, it’s difficult to find a pillow that properly supports your neck. Most feather pillows don’t provide adequate neck support, which can cause neck soreness even if you are sleeping in the recommended side and back positions.

If you find yourself awaking with neck pain or headaches despite sleeping on your back or side, it is likely that you need a cervical pillow. A cervical pillow is specifically designed to support the natural curves of your neck while you sleep and places your neck in its desired, natural position. Cervical pillows are designed for side and back sleepers, but make it difficult to sleep on your stomach, which is an added perk to using it.

It is also important to make sure you’re using the correct mattress. There is a link between the type of mattress people use and associated back pain. People who use a medium-firm mattress have less back pain compared to people who use mattresses classified as too firm or too soft.

In addition, research indicates that you should purchase a new mattress every 10 years if you want to ensure your mattress isn’t the cause of your back pain. Mattresses that are 10 years old and beyond are shown to be a possible cause of back pain while you sleep.

Tip #3:  The Right Way to Get Out of Bed

Lastly, make sure you are getting out bed properly. Unfortunately, the majority of people will sit up, twist their back to prepare to get into a standing position, and use their back to stand. This method is incorrect.

The proper way to exit a bed upon waking is to roll onto your side and use your arm to push up from the side-lying position. From this position, scoot to the very edge of the bed and get up using your legs, not your back.

Sleeping shouldn’t be painful. It should be a time to relax. Implementing these aforementioned suggestions is a great way to decrease pain while you sleep and increase your odds of having a great night’s rest.

Sleeping Positions for Back and Neck Pain

Getting a good night’s sleep can be tough with back or neck pain. It’s a
vicious cycle. You need sleep to heal, but your back hurts so you can’t sleep,
so you can’t heal, so your back still hurts and you can’t sleep.

The non-restorative sleep that is typical when you’re in pain prevents
the relaxation of your muscles and impedes the healing that normally occurs
during sleep. During restful sleep, the heart and blood pressure slow, the
brain is able to release the hormones that stimulate tissue growth and repair
blood vessels, the body makes more white blood cells and the immune system is
boosted.

If sleeping well is that important to healing back pain and neck pain, how do you do it? Here’s how to sleep when your back hurts.

Sleeping Positions

While it is best to choose recommended sleeping positions, that can be
difficult for those who find an unaccustomed sleeping position just as
stressful as the pain they are experiencing. So, if a sleep position is not
comfortable, it may not be right for you.

Keep in mind the bottom line: You should sleep in whatever position helps you to rest, but also allow for modifications. The key to good sleep posture is alignment—keeping your ears, shoulders and hips in a straight line (more or less). There will naturally be gaps between spaces on your body and the mattress. These spaces can strain your back or neck muscles, so you should use pillows to fill in these gaps and reduce the stress.

Secondly, people often move around when they sleep. So, it doesn’t pay to worry and add more stress about keeping one sleep position. In the event you do move, keep more pillows around you that can use to help support vulnerable areas in various sleep positions.

Best Sleeping Positions for Back Pain

The best sleeping position for lower back pain is widely considered to be on your back. This position distributes the weight along the entire spine. Placing a pillow under your knees will help to maintain the natural curve of the spine.

For those who sleep on their side, placing a firm pillow between the knees helps to maintain the natural alignment of the hips, pelvis and spine. However, if you are a side sleeper, try to alternate sides. This will help to avoid muscle imbalance and perhaps even scoliosis. In addition, side sleeping in a curled-up fetal position may help those with herniated disc pain.

Lying on your stomach is considered the worst sleeping position for back pain. However, if it is difficult to change sleeping positions, place a thin pillow underneath your hips and stomach to improve the alignment of the spine.

Best Sleeping Positions for Neck Pain

The best sleeping positions for the neck are on your back or your side. The back in particular is recommended; just make sure to use a pillow that supports the curvature of your neck and a flatter pillow to cushion your head.

If you sleep on your side, use a taller pillow under your neck so your neck aligns with your head. This will relieve any strain on your neck and keep your spine straight.

The trouble with sleeping on your stomach is that you have to twist your neck to keep your head on its side, which puts pressure on the nerves. You can try to retrain yourself to adopt another position, using pillows to coax yourself and to support you in a side or back-lying position. If you must sleep on your stomach, use a thin pillow or no pillow, trying to keep awkward angles at a minimum.

For all sleep positions with neck pain, you should use a pillow under your neck that provides support, such as a rolled towel or cervical pillow.

There is also such a thing as neck pain from sleeping wrong. Sometimes you wake up with neck pain. Sleeping at an awkward angle, sudden head or neck movements during sleep or neck strain from injury may cause neck pain. In addition to utilizing treatments to relieve this neck pain, make sure that future sleep includes a good pillow for neck support.

Sleeping Upright

Many people find relief for both back and neck pain by sleeping in an upright position or in a recliner. This is common among pregnant women, for example, for their back pain. If you choose this position, the best accompaniment is a horseshoe shaped pillow to support the neck, such as the kind often used on airplane flights. Lower back pillows are also a good idea.

Pain-free Sleep Extras

In addition to sleep positions, take the time to determine the best equipment and environment for your optimal sleep. Creative use of pillows can really help dial in a comfortable sleeping position. If your pillows are old and inappropriate, replace them. Also, you may need to test a variety of models to know what is best for you.

The same is true for a mattress. Is it time to get a new one? Like pillows, there is no universal best choice for a mattress. Despite recommendations, what’s good for one person is not necessarily right for another. Again, try to test a mattress by sleeping on it: a friend’s guest bed, a hotel, or however possible.

Finally, create a restful environment. Room temperature, where you place your bed, how you darken the room, how you organize your sleep space and how you treat screen time—all can help contribute to a restful, pain-free sleep.

If you are experiencing back or neck pain, request an appointment at Edison Spine Center. We can tell you what’s wrong and give you the tools you need to fix it.

Could Your Sleep Time Be Putting Your Back At Risk

As an experienced London chiropractor many of the clients that visit my chiropractic clinic suffer from lower back pain when they wake up in the morning.  This is often caused by their sleeping position or the poor quality of their mattress.  However, morning back pain can also be associated with how long a person sleeps each night.

There is a growing body of evidence to suggest that sleep duration has an impact on the health of the spine — with too much or too little sleep potentially causing back pain.  This post will share some more information about the importance of sleep and how it relates to back pain.  I’ll also identify a few other common causes of morning back pain.

What happens when you sleep

Your body will perform several important biological processes when you sleep, including:

  • Regeneration of tissue
  • The production of important hormones
  • Formation of neuronal connections in the brain
  • The production of compounds that reduce inflammation in the body
  • Replenishment of energy reserves

Sleep also gives your spine time to recuperate from the previous day’s activities.  It also helps the spine decompress after many hours of sitting, running, walking, and lifting objects.  Failure to get enough sleep will mean your spine doesn’t have time to fully regenerate.  However, there is also some risk associated with getting too much sleep. 

How oversleeping affects the spine

Sleep is important for maintaining good health — but it is possible to get too much of a good thing.  Researchers have discovered that oversleeping is linked to several chronic health conditions including heart disease, depression, and diabetes.

There is also some evidence to suggest that people who oversleep are more likely to experience back pain.  There are several possible reasons why this occurs:

  • A bad mattress
    If you oversleep on a bad mattress, your body will be exposed to uncomfortable sleeping conditions for a longer period. This can affect the natural curve of your spine and lead to back pain.
  • Muscle fatigue
    Laying on your back for long periods can cause the muscles that support the normal curvature of your back to become fatigued. When you wake up with muscle fatigue, you will experience tight muscles and back pain.
  • Poor sleeping position
    When you oversleep, the likelihood of spending time in an awkward sleeping position is increased, increasing the likelihood that you will experience back pain. 

If you experience back pain after sleep for more than 8 hours, consider shortening your time in bed to see if it reduces your back pain. 

How insufficient sleep affects the spine

At the other end of the scale, insufficient sleep can also lead to back pain.  The most common reasons why this occurs include: 

  • Muscles do not have time to recuperate
    Failure to get enough sleep can mean that your muscles don’t have sufficient time to recover from the day’s activities. This can lead to muscle stiffness and back pain.
  • Poor sleep causes higher inflammation levels
    A lack of sleep can mean that your body does not have time to produce essential anti-inflammatory compounds. This can worsen back pain, particularly if it is associated with tissue inflammation.
  • The brain feels more pain
    Several studies have linked sleep deprivation with chronic pain. Researchers believe that a lack of sleep causes certain parts of the brain to be more receptive to pain signals.  This can cause you to notice your back pain much more than normal. 

Other common causes of morning back pain

If you believe that you are getting the right amount of sleep, your morning back pain may be the result of another issue like: 

Stress
Stress can cause muscular tension and back pain.  Reduce your stress levels by eating a healthy diet, exercising, meditating, listening to music, spending time outdoors, and spending more time with loved ones. 

A sedentary lifestyle

If you spend a lot of time sitting each day, it can compress your lower back and cause back pain.  The pain from spinal compression is often felt first thing in the morning after you have been lying down all night.  The best solution for this issue is to stand more often during the day and exercise more often.  Standing desks are a great way to stand while at work.

Poor diet

A poor quality diet can reduce the amount of blood that circulates around your spine and impair the body’s ability to repair injuries.  The simplest solution to this issue is to incorporate a lot more fruits, vegetables, healthy fats, complex carbohydrates, and lean protein into your diet.  Also, reduce or eliminate your intake of sugar, alcohol, caffeine and tobacco.

Lack of exercise

Failing to get enough exercise will result in stiffness that can lead to back pain upon waking.  Incorporating more exercise into your lifestyle including walking, bike rides, and swimming can help deal with this issue.

An old or low-quality mattress

Many people “solider on” with a low quality mattress for many years.  Unfortunately, this can damage the health of your spine.  If your mattress is a few years old or in poor condition, consider upgrading to a high-quality mattress that provides your back with plenty of support.

How our London chiropractors at MotionBack Chiropractic Clinic can help

Chiropractic care can be used to identify and remedy common musculoskeletal issues that cause back pain.  Our chiropractors can help you identify the root cause of any back pain you are experiencing and devise a treatment plan to address it.  For more information contact our clinic clinic today.

 

Take your first step to better health and get in touch today.

The Team at MotionBack Chiropractic

The Leading Central London Chiropractors
Serving Holborn, High Holborn, Chancery Lane, Covent Garden and Kings Cross

90,000 Why does the lower back hurt and how to help yourself

This is familiar to many: in the morning it is difficult to get out of bed due to stiffness and sharp back pain that radiates to the leg. The same thing – after a long sitting, for example, at the computer, and the leg seems to give way. Traumatologist, orthopedist Leonid Tumorin, a traumatologist and orthopedist, told the Rossiya 1 TV channel about the symptoms of what diseases these sensations may be.

Pain in the lower back and irradiation to the leg is the result of pinching of the sciatic nerve of the thigh, which is formed by the plexus of the roots of the lower part of the spinal cord.This nerve is the thickest and longest in our body. It goes from the lower back along the back of the thigh and bifurcates at the knee level into the tibial and peroneal nerves.

1. Herniated disc (intervertebral hernia) is the most common cause of pinching of the branches leading to the sciatic nerve. Each nerve root in the lumbar spine is responsible for its own area on the leg, and from the sensations in the legs, you can “calculate” the level where the pinching occurred.

2.Spondylolisthesis – displacement of the vertebrae relative to each other. In this case, nerve compression also occurs.

3. Spondyloarthrosis is a problem of intervertebral joints, their deformation or overload with weakness of the back muscles. The nerve roots are pinched, causing severe pain.

4. Thrombosis of nearby vessels can become a non-orthopedic cause of sciatic nerve pain syndrome. Women with varicose veins of the lower extremities also often have pelvic varicose veins, which increases the risk of thrombosis of these veins.

5. Neoplasms (tumors) of the spine, small pelvis, gluteal region can press on the sciatic nerve, causing pain.

6. Inflammation of the pelvic organs. Tubovar – an inflammatory conglomerate in the area of ​​the fallopian tube and ovary – is treated by a gynecologist. After stopping the inflammation, the pain syndrome of the sciatic nerve disappears.

Magnetic resonance imaging will help determine the cause of back pain. Pain relieves anti-inflammatory and analgesic drugs.If they do not help, specialists do blockages (injections into the spine) or radiofrequency innervation (cauterization of the nerve that causes pain). The latter method relieves pain for a period of six months to two years.

However, if, having got rid of the pain, a person does not take any measures to prevent its recurrence, the problem will surely return, – warns the program “On the most important”. One of the simplest exercises for relaxing the sciatic nerve and strengthening the muscles of the lower back is the “cat”: standing on all fours, you need to bend your back with your head up and bend it down for 20 seconds.You can also roll a tennis ball on the back of your thigh. All this must be combined with physiotherapy: acupuncture, magnetic procedures. Therapy must be comprehensive!

90,000 What to do if lower back hurts after sleep?

If in the morning instead of cheerfulness you feel tired and your lower back hurts after sleep, you should not only change the mattress and take a comfortable position, but also check the condition of the spine and internal organs.

How sleeping place affects well-being

Unpleasant sensations in the back immediately cause a desire to go to a neurologist or surgeon, correct scoliosis or cure a hernia. But usually the reason is much simpler: our feelings are primarily affected by the organization of sleep.

Take a closer look at:

  • Stiffness of the mattress . Too soft a mattress does not support the back, and too hard will keep it tense;
  • Cushion height .A pillow that is too bulky or flat does not support the natural position of the back;
  • Sleep Position . Sleeping on the stomach strains the muscles of the lower back, while sleeping on the back keeps the body in tension. The ideal sleeping position is on your side with bent legs;
  • Own feelings . A shower, fresh air, a comfortable temperature, a light dinner and aromatherapy will help to cope with unnecessary fatigue before bedtime.

Check back

If you are sure that you have properly organized the bedroom, but you still have a sore lower back after sleep – it’s time to check the condition of your spine.It is his diseases that most often provoke pain.

What could it be?

  • Vertebral displacement . It is also indicated by pain in the legs, difficulty moving, and heaviness in the knees.
  • Protrusions, hernias and muscle neuralgias . The main problems begin after pinching the nerves. At the same time, back pain is so severe that it is impossible to relieve them even with medication.
  • Osteoporosis – thinning of the bones. You experience pain not only in the morning, but throughout the day.The same sensations will be with cracks or fractures of the spine.
  • Radiculitis . Pain appears suddenly at any time, but after sleep, the lower back hurts almost always.

But maybe the spine is okay. In this case, the cause of the pain is the pathology of the internal organs located nearby.

  • Kidney disease . The lower back will hurt on one side, and problems with urination will begin. These can be kidney prolapse after injury or pregnancy, disruption of their work after drinking alcohol, urolithiasis, and so on.
  • Pancreatitis – inflammation of the pancreas. There is an aching pain in the entire lower back, nausea increases and unpleasant sensations appear after eating.
  • Pregnancy , gynecological diseases in women and prostatitis in men.

There are also more rare causes, such as parasites in the intestines, tuberculosis or oncology. If you are concerned about lower back pain after sleep, only a comprehensive examination will help to pinpoint their cause.

Which specialist to choose?

Depending on what caused the pain, you should consult a different doctor:

  • for a neurologist – initial examination and diseases of the spine,
  • for a surgeon – will help in case of curvature and severe damage to bones,
  • for a nephrologist and urologist – for prostatitis and kidney diseases,
  • for a gynecologist – for pathologies in the uterus and ovaries,
  • to a gastroenterologist – in case of an intestinal tract disease: pancreatitis, stomach ulcer, gastroduodenitis,
  • to a proctologist – colon diseases, ulcers and polyps,
  • an infectious disease specialist – will help get rid of intestinal infections, inflammations small pelvis and parasites.

First of all, it is the neurologist who will help. He will be able to confirm the diseases of the spine and will tell you which doctor should be consulted if everything is in order with him.

For prompt diagnosis, it is worth doing an MRI of the spine and an ultrasound of the abdominal cavity. But their results must be checked by a doctor. An attempt to make a diagnosis on your own is fraught with error and dire consequences from the lack of the correct treatment.

What else is worth paying attention to?

Morning back pain can be caused not only by illness or an uncomfortable place to sleep.Chances are high that the neurologist will send you to the gym rather than an MRI. With weak muscles, the entire body rests directly on the spine, which causes acute lower back pain. The problem is especially aggravated by being overweight.

Excessive stress on the back the day before leads to unpleasant sensations in the muscles in the morning. The pain can last for a day or two, but then it will go away without treatment.

Even emotional upheavals can cause back pain. That is why it is worth keeping an eye on the mood in which you go to bed.

What can you do right now if your lower back hurts after sleeping?

If the pain is caused by problems of internal organs, you should carry out competent treatment and get rid of the cause. If there is a doctor’s prescription, you can use pain relievers.

But if the back hurts due to an improperly organized sleeping place or weak muscles, they will help to relieve the pain:

  • pain relieving and anti-inflammatory ointments – relieve swelling and reduce discomfort and soreness;
  • light gymnastics – back warm-up, side bends, stretching, abdominal exercises.

Eliminate the causes of poor sleep. A dense orthopedic mattress, a pillow-roller under the neck, and regular airing of the bedroom will help with this. Be sure to watch your posture: often you just need to roll over on your side for the pain to go away.

If, despite these actions, the back pain does not go away, the ointments have no effect, and the discomfort begins to spread throughout the body, you cannot postpone the visit to the doctor. At first glance, insignificant symptoms can hide a serious threat to health.And only with timely treatment can you get rid of pain and avoid the development of diseases.

90,000 IF BACK HURTS

If your back hurts

You can hear complaints about a sore back everywhere and from completely different people – these are young and old, and athletes, and couch potatoes. What are the reasons? The diagnosis of osteochondrosis is no longer surprising. But what is the danger of this disease? How to behave correctly and can you go in for sports?

With these and other questions, we turned to the neurosurgeon, head.Vanykin neurosurgical department, TGKBSHMP named after D.Ya. Vanykin Avdeev Sergey Alexandrovich

The causes of back pain are many: neoplasms (tumors), osteomyelitis of the spine (purulent lesion of the vertebra), compression fractures, herniated lumbar disc, lumbar stenosis (narrowing of the spinal canal with compression of neural structures) and ankylosing spondylitis (damage to the intervertebral joints). The last three groups of diseases are united by one term – degenerative-dystrophic disease of the spine or osteochondrosis.This is a process that begins in the intervertebral disc and goes on to the vertebral bodies, intervertebral joints and the entire ligamentous apparatus.

By the nature of the pain, one or another disease can be suspected. So, for example, pain in the lumbar region, radiating (“shooting”) along the back or lateral surface of the thigh, the lower leg is more characteristic of a herniated disc. In some cases, such pains can be accompanied by a feeling of numbness in the feet or even muscle weakness.

Pain, mainly localized in the lumbar region, accompanied by morning stiffness and not passing in the supine position, is characteristic of ankylosing spondylitis.

If back pain is accompanied by pain and weakness in the legs, which increases when walking, a feeling of numbness and coldness of the legs, in such cases, one can think of stenosis of the spinal canal.

What are the reasons for its development?

It is impossible to unequivocally name the reasons for the development of osteochondrosis, but it is possible to identify a number of factors contributing to the onset of this disease: poor physical development, metabolic disorders in the body, genetic predisposition, improper posture, prolonged stay in one position (for example, in front of a computer monitor, driving ), physical inactivity, too soft bed, flat feet.As a rule, these reasons are combined with poor nutrition

What to do if back pain occurs?

The most important rule is not to self-medicate!

Initially, you need o to come to an appointment with a doctor at -neurologist at or a neurosurgeon at . To establish an accurate diagnosis, a comprehensive examination of the patient is required, which necessarily includes x-ray of the spine and tomography (magnetic resonance imaging or x-ray computer.The appointment of a particular study should be made only by the attending physician based on a specific clinical picture.

Medical care osteochondrosis of the spine includes not only the removal of pain, but also, if possible, the elimination of the root causes. The doctor prescribes complex therapy (drug therapy, physiotherapy, acupuncture, balneotherapy)

Complex n therapeutic care at osteochondrosis e includes correction of nutrition and lifestyle (healthy and active lifestyle, optimal amount of exercise), appointment , in some cases – drugs of the group of chondroprotectors that improve the condition of cartilage tissue.

The main indication for surgical treatment for degenerative-dystrophic diseases of the spine is the ineffectiveness of conservative drug therapy for 4-6 weeks, intractable pain syndrome, as well as increasing weakness in the legs, which in some cases may be accompanied by urinary incontinence. Untimely and incorrect treatment in such situations can lead to a number of undesirable consequences and complications, up to and including disability.

The Department of Neurosurgery of the State Healthcare Institution “TGKBSMP named after … D.Ya..Vanykin” has been engaged in surgical treatment of almost all diseases of the spine since 2007, when the City Center for Neurosurgery and Traumatology was established. The modern equipment of the operating room allows performing the most complex modern surgical interventions. The use of modern technologies and implants, including imported ones, makes it possible to achieve good results in the treatment of patients even with advanced forms of diseases.Since 2015, the department has been licensed to provide high-tech assistance.

Currently, the department uses a microsurgical technique of surgical interventions on the spine, as well as a navigation system, which allows you to minimize the risk of complications and quickly return the patient to a normal life with the usual level of activity and without pain. One of the principles of microsurgery is low trauma. For example, in patients with uncomplicated hernias of the lumbar spine, the size of the postoperative scar is about 2-3 cm.From the next day after the operation, a person begins to walk. However, in order to prevent long-term complications, we recommend that our patients wear a corset for 2-4 months (depending on the type of initial pathology) and adhere to a sparing orthopedic regimen.

In 2014-2015, the department performed more than 50 surgeries for hernias of the lumbar spine.

Consultative reception of specialists of the department is held twice a week, on Tuesday and Thursday from 11 o’clock.At the appointment, be sure to take with you a referral from the clinic, documents (passport, compulsory medical insurance policy, SNILS), as well as the results of all studies conducted earlier. During the consultation, the department doctor will determine the tactics of further treatment, if necessary, recommendations for follow-up examination will be given, as well as the possibility of surgical treatment will be determined.

What is prevention?

The correct mode of work and rest, physical activity. Swimming, walking, pilates, water aerobics will help you feel good.But we must remember that not every sport is useful for osteochondrosis! So, training that requires sharp turns or rapid weight lifting, on the contrary, will only harm.

How urgent is the problem of osteochondrosis for the Tula region?

In life, everyone experiences back pain at least once. According to world statistics, about 80% of the population suffer from this disease to one degree or another. Therefore, the problem of osteochondrosis is relevant for all regions, and Tula is no exception !

Back ache and “shoots” in the lower back in your city

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    Pediatric dentist-therapist

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    Orthodontist for children, adolescents

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    Dentist therapist, children

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    Dentist therapist, pediatric

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    Dentist therapist, children

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    Children’s dentist

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    Children’s dentist

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BACK PAIN SYNDROME

Back pain can be a symptom of many diseases. The back is a conditional concept, it is divided into several sections that can hurt. Back treatment should begin as early as possible, immediately after the first signs of discomfort. Sudden, short-lived back pain, called lumbago, can develop into rheumatism even at a young age. A problem in the lower back is often the result of many factors and diseases:
Muscle stress
Approximately 85% of cases of chronic or episodic back pain are associated with excessive stress on the lower back.Do not be surprised: even if you do not play sports, do not carry weights and do not dig in the beds day and night, the muscles of your back still experience daily overexertion. When you sit, for example, in front of the monitor, it is they who have to support the bulk of your body. Therefore, doctors recommend that those who work at the table sit as deeply as possible in the chair, leaning on its back.
However, no one can diagnose back fatigue. As a rule, mild back pain is attributed to “undefined causes” (it may be temporary damage to muscles or ligaments) and is treated with rest and correct posture in the chair.If the pain persists after 2 weeks or recurs regularly, you should ask your doctor for a more detailed examination.
Compression Fracture
Approximately 4% of patients with back pain make this diagnosis according to the American Medical Association. A compression fracture is a vertebral fracture most commonly seen in older people and people with osteoporosis. In this disease, bones become less dense and can break simply under the pressure of body weight.Therefore, fractures resulting from trauma are not included in this category. This means that the patient himself may not notice how he will break his vertebra – only acute persistent pains will talk about this.
Such fractures are treated with strict bed rest and medicinal complexes aimed at reducing pain.
Herniated discs
Herniated discs are a fairly common problem, more common in people after 40 (although it can be diagnosed at an earlier age).The reason is the degeneration of muscle and connective tissues. With age, your spine seems to “settle” – the vertebrae are pressed closer and closer to each other, the intervertebral discs flatten and protrude beyond the vertebral column. The result is the same compression of the nerve roots, leading to acute pain in the lower back and legs.
Generally, the location of your pain can tell your doctor where a hernia might be. But magnetic resonance imaging (MRI) is usually done to confirm the diagnosis and pinpoint the location of the hernia.
Spondylolisthesis
This condition occurs in 5-7% of the population, although it is diagnosed much less often (most often people simply do not pay attention to chronic low back pain). In spondylolisthesis, the leg of one of the vertebrae (usually the 5th lumbar vertebra) is deformed, due to which the vertebra “crawls” to the lower one, bulging forward or backward. The corresponding part of the spine becomes like a ladder, and not like a post.
The symptoms are the same – pain in the lower back, sometimes in the buttocks, can rarely radiate to the lower extremities.The displaced vertebra can compress the roots of the nerves extending from the spinal cord, which leads to painful sensations.
Ankylosing spondylitis
Another name for this disease is ankylosing spondylitis. It is mainly found in men, both the elderly and the young. Women account for less than a sixth of all patients.
Mainly manifested by pain and stiffness in the lower back, aching pain in the hips, constant tension of the back muscles. The reason is inflammation of the joints and ligaments of the spine.This is a chronic progressive disease, that is, by grasping the lumbar spine, the inflammation spreads to the cervical and thoracic. Moreover, over time, connective tissues of internal organs, cardiovascular system, kidneys, lungs and even eyes can be affected. However, this disease is quite rare – it is “put” by about 0.35 patients.
Cancer
Approximately 0.7% of patients with back pain subsequently develop cancer.It can be cancer, initially localized in the spine, or tumors that metastasize from other organs. As you can see from the statistics, such cases are extremely rare: usually cancer is “caught” for other symptoms, and if you have not had cancer before, back pain hardly portends this terrible diagnosis.
Infectious lesion of the spine
One of the rarest causes of back pain (0.01%). Typically, the infection does not start in the spine, but travels to the lower back through the bloodstream from other parts of the body – from the urinary tract, for example.Like other infectious lesions, it is usually accompanied by an increase in temperature. However, the combination of back pain + fever does not mean that your spine is infected. The common flu, for example, can cause the same symptoms.
Back pain may be permanent or worsen with movement and exertion. The nature of the pain can also be different. Sometimes it is constraining – when it is impossible to move or straighten out. Sometimes shingles – when it hurts like everywhere and like nowhere. Sometimes sharp and receding.In all three cases, professional back treatment under the supervision of a physician is necessary.
In the vast majority of cases, back pain does not pose a direct threat to human life and go away on its own. But you can’t let anything go by itself – you definitely need a doctor’s consultation. And this should not be a therapist, but a specialist: surgeon, chiropractor, traumatologist.

2 SIMPLE EXERCISES TO REMOVE ACUTE BACK PAIN

1. Lie on your back, legs extended.Raise one leg with both hands, holding one by the thigh and the other above the knee, pull until you feel tension, but not pain in the muscles of the back. Hold for 30 seconds. Take a break for a few seconds, repeat the same with the other leg.

2. Lie on your back, bend your knees, rest your feet on the floor, raise your arms up (or to the sides for support). Using the abdominal muscles, pull it in (press and internal deep muscles), while slightly lifting the pelvis up from the floor, until the lower back is firmly pressed to the floor.This movement is called “pulling the navel to the spine.” It should be a small, controlled movement. Freeze for ten seconds. Relax for another second, repeat the exercise 10 times.

3. Lie on your back, bend your knees, rest your feet on the floor, fold your arms on your chest (or lay behind your head). Press your lower back to the floor. Then slowly raise your head until your shoulders are off the floor. Freeze for 10 seconds. Slowly lie down on the floor. Repeat 10 times.

4.Get on all fours, keeping your back parallel to the floor. Arch your back up like a cat. Freeze for 2 seconds. Return to starting position. Repeat 5 to 10 times.

5. Lie face down with a pillow or two under your thighs and abdomen. Simultaneously raise the left arm and right leg until the muscles of the lower back and buttocks tighten. Freeze for 2 seconds. Lower your arm and leg. Do the same with your right hand and left foot. Repeat 10 times.

6. Exercise half-bridge.Starting position – lying on your back, with an exhalation lift the buttocks up, then gently lower them down. Repeat 10-15 times.

7. Push-ups from the knees. We lie on our stomach with support on our knees and hands. As we exhale, we lift the body up and straighten our arms. We do not bend in the lower back!
Repeat 10 times.

An active lifestyle is not a hindrance. Avoiding activities that can worsen lower back pain should be followed by returning to an active lifestyle as soon as possible.Prolonged bed rest can lead to muscle atrophy, loss of elasticity.
It is also harmful psychologically: a person may have the feeling that he has become disabled. Staying in bed for too long can delay the use of therapeutic methods that can lead to faster recovery. Two days of rest is enough to get back on your feet. Research has shown that two days of rest have the same effect as a week in bed.
The following is a substitute for lying in bed.

Take a walk. Walking is the easiest and one of the most effective ways to train the lumbar muscles. Recommended 20 minute walks up to 5 times a week.
Swim. Swimming is ideal for those with lower back pain. Buoyancy helps you in the pool. Water supports you. The load on the muscles is less than the outside, and you do not put that much stress on the lower back. Turn to yoga. Yoga can help strengthen the muscles of the lower back. Yoga helps to strengthen the muscles of the lower back while teaching you the principles of proper movement. But do not overdo it, otherwise you can only harm your own back. Classes should be conducted with a yoga instructor who knows a set of exercises for those who have lower back pain.

The following simplest exercises are recommended:
1. Get on all fours with your knees under your hips and your hands under your shoulders. Do not raise your head.Without arching your back, raise one hand and stretch it forward. Hold, inhaling and exhaling several times, then lower it. Repeat with the other hand. 2. Standing on all fours, stretch one leg, then lift. Do not bend the loin. Hold, inhaling and exhaling several times, then lower it. If your back starts to hurt while lifting your leg, bend your leg at the knee and lift it only a few centimeters from the floor. Repeat with the other leg.

3. Stand at a distance of 30 centimeters from the wall, legs apart 15–20 centimeters wide, lean your palms against the wall (fingers pointing up) at shoulder height and width.Without lifting your palms from the wall, step back and lean forward with your body, from your hips.

If pain occurs, step forward and move your arms slightly higher until you feel a pleasant tension in the muscles in the back of your legs. Try to keep your back straight. Freeze for 1-3 inhalation-exhalation.
These sets of exercises are not difficult at all, they can be performed at home without any special equipment. But at the same time, it is important that you are not afraid that as a result of the exercises, pain will appear – you just need to stop as soon as there is discomfort in the back.It is necessary to remain active in any case, because otherwise there may be a loss of flexibility, endurance and strength of the muscles of the spine, after which more serious problems will inevitably appear, caused by the weakening of the muscular corset of the back.
Most people who have experienced low back pain know that there are always some movements that are easier for them to perform. Some find it easier to do the exercises while standing, while others feel better lying or sitting. It is in this position that it will be easiest for a person to perform the selected exercises.But still, the set of exercises performed should be prescribed by a doctor after examination; an independent choice of exercises will not always give the desired effect.
The exercises suggested above are standard and can be used to prevent low back pain. But during treatment, it is necessary to consult a doctor and entrust him with the choice of the most suitable exercises.

What needs to be done so that the back does not hurt in the kitchen, in the garden, at the computer and in bed

Back and Kitchen

If you stood for a long time when washing, peeling, cutting vegetables and fruits or kneading dough, and you have shoes with flat thin soles on your feet, without fixing your feet, or you are just barefoot, the pain may start from the heels.Especially if you have a high arch or flat feet! The pain will rise from the heels up, through the ankles and to the back.

Solution for problem

Wear the right shoes at home. It should support the arch of the foot and fix the heel. It is better if the shoes are with small heels. I do not recommend wearing flat slippers.

Maintain correct posture when preparing and do not lean forward too much. Stand close to the work surface and keep the body upright.Be sure to take breaks or sit down from time to time.

How to use gadgets correctly / incorrectly, influence on the spine

Back and computer work at the table

Do you work remotely? You probably spend more than 8 hours at work, and most likely you rarely get up and move a little. This is problem! When a person is sitting, there is 40% more pressure on the spine than when he is standing.

Solution for problem

While sitting at a table, check the space between your back and the chair, and if there is a gap, fill it with a pillow or lumbar cushion.

Stretch and stretch as much as possible when sitting. Practice 3 simple and powerful exercises.

  1. Move away from the table, slowly bend forward, grab your knees and freeze for 1 minute. Return to starting position.
  2. Stand up and bend backward, pushing your belly forward for 15-20 seconds.
  3. Stretch your arms out to the sides (shoulder line). Lean slowly to the left so that the arms-shoulders line is perpendicular to the floor.Return to starting position. Repeat the same, leaning to the right. Do the exercise smoothly, fixing each position for 5 seconds.

Repeat these three exercises every 2 hours to minimize possible back pain. Set an alarm if necessary.

Ergonomics. How to properly organize work at the computer

Back and “office” in bed

When you work remotely from home for a long time, there is a temptation to equip your office in bed.This is only partly convenient, because it is easy to move to the “reclining” position, which can lead to a stressful state of the lower back.

Solution for problem

If such an “office” beckons you, at least support the natural curvature of the spine by placing an additional firm pillow under the lumbar spine. Now online stores are actively selling such a special “support”. Or buy a comfortable work chair with a smart, ergonomic backrest and a height-adjustable seat.

How to sit at the computer correctly / incorrectly

Back and Garden

Improper lifting techniques, even for small weights – bags of soil, plants and pots – can cause severe stress on the lower back. And if they are accompanied by twisting of the spine, discomfort is almost guaranteed. Lifting gravity loads the base of our skeleton, while rotational movements create more tension in the transverse planes of the spine.

Solution for problem

Be sure to use safe lifting techniques.

  1. Bend your knees, half-squat or squat.
  2. Take the load with both hands without skewing and redistributing the weight to one hand.
  3. Press the weight closer to your chest or waist and straighten your legs. Keep your body straight, do not twist in different directions – the shoulders should be parallel to the hips. If possible, transfer the load from your back to your legs and do not make sudden movements.There is no heroism in dashing weight lifting, only back problems.
  4. To place the load on the ground, proceed in reverse order. The back should be straight in any case. And never carry a load on outstretched arms!
  5. If you do lean forward strongly, straighten your back first, and only then your legs.
  6. If you need to move a load, it is better to push it rather than pull it with you.

Work on building and developing the core muscles of your back to protect it from injury.One of the best exercises for this is the Plank.

  1. Lie face down on the floor. Bend your arms at the elbows, press them to the body, palms on the floor.
  2. Lift your hips off the floor and lift them up, resting on your elbows. The body should be like one straight line.
  3. Hold the bar for 10 seconds. – this is for a start, then increase the time of fixing the posture and the number of approaches.

Watch videos with fitness instructors online or ask a trainer in the gym for help.

How to lift weights correctly / incorrectly

Back and walking

Why can your back hurt from walking at a leisurely pace? Usually it’s all about the shoes. Boots can be uncomfortable, stiff, or otherwise worn out, and do not provide support for the arch of the foot.

Solution for problem

Buy new shoes, but not anyhow! Many adults don’t even know they have flat feet or high arches. To determine this, there is a simple test.

Get your feet wet and step on tiles, parquet or laminate flooring to create a footprint. The norm is when there is a notch along the inner edge of the foot, which occupies more than half the width of the foot in the middle. All deviations are a sure sign that you need to go to an orthopedist, especially if almost the entire foot is imprinted. And shoes must be selected with the condition of these features of your foot.

How to do the plank exercise correctly / incorrectly

Back and rest on the sofa

Movie views can inflict no less damage on the back, especially if it is “drowning” in the couch.And the problem here is just not how long you sit, but how you sit – most often lounging or curled up.

Solution for problem

As is the case with the “office” in bed, make sure that your lower back has a reliable and solid support, at least a sofa cushion!

How to bend correctly / incorrectly

Back and Sex

Sex is worse than all of the above situations. It can have a powerful negative effect on the back, but this does not mean that it is better to give it up, even if you have been working in the garden all day.Just choose postures that will not strain your spine even more.

Solution for problem

There is a rule: the “lucky one” who has a backache should be on the bottom, in a “missionary” position. There is a pillow under the knees at the bottom to relieve pressure on the lower back. A flat pillow, rolled up under the neck, to relieve the cervical spine. A pillow under the buttocks will relieve the lower back. This works if the partner does not weigh a lot, otherwise you can do even more harm.In the latter case, the “upper” heavy partner (usually a man) must keep his body weight on his arms (on the elbows or on the hands).

By the way, during sexual arousal there is a sharp release of oxytocin , which promotes relaxation and reduces susceptibility to pain. The substance is more strongly produced in women, but men also have it.

Correct body position for a good sleep. A low and moderately firm pillow – under the head, under the knees – a roller.If you like to sleep on your side, place a pillow between your legs, so the spine will be in its natural – straight – position

Back and Sleep

Research shows that poor sleep quality is associated with lower back problems, even if the back does not hurt. Everyday and routine life activity can strain her so much that the body’s strength is simply not enough for relaxation and, accordingly, for quality sleep.

Solution for problem

If you have trouble sleeping, talk to your doctor to rule out sleep disturbances or other illnesses such as apnea (cessation of ventilation during sleep for more than 10 seconds.).

If you wake up with back pain, poor sleeping position or mattress may be the culprit. If you often sleep on your stomach, this is not good for your spine. And the spine does not “like” cheap and thin mattresses. The mattress should be firm enough to support your weight, yet soft enough to conform to the curves of your body. If the mattress has become uneven over time and dents have formed in it, it should be replaced, otherwise the spine will follow suit…

Be healthy and take care of your back!

PERSONAL EXPERIENCE. Despite my knowledge, as a person, I am not immune from back pain. But by trial and error, I found the most effective way for myself.

If my back hurts, I get up and slowly, smoothly lean forward. Hands should move freely, parallel to the body, you do not need to squeeze them – let them dangle like whips. I lower my head down, my shoulders slightly forward and my chin almost slide down my chest – I do everything without tension, as relaxed as possible.I touch the floor with my fingers or palms and fix the pose for 1, 2, 3 minutes. (depending on the situation and desire). Then I also slowly straighten (unwind in the opposite direction), keeping my hands free, but parallel to the body.

It is especially effective to do this after training, physical activity, long walks. This is how the mimes in Barcelona relieve tension as they stand motionless for hours on the Rambla, the city’s main street.

90,000 If the lower back hurts | Science and Life

The spine consists of 24 vertebrae connected by intervertebral discs into a single whole.

Five vertebrae make up the lumbar spine. The vertebrae, formed by the bone tissue, are separated by soft spacers – discs that absorb the vertebrae when moving. The spinal cord passes through a canal formed by the plates of the vertebrae.

Magnetic resonance imaging of the lumbosacral spine: A – norm; B – herniated disc; B – osteochondrosis of the spine.

In the center of the intervertebral disc there is a porous nucleus surrounded by an elastic fibrous ring.

Herniated disc (top view): as a result of deformation, the porous substance protrudes beyond the fibrous ring and squeezes the nerve roots coming out of the intervertebral foramen.

Almost everyone is familiar with back pain. Such ailments as sciatica, lumbago are very common causes of temporary disability, especially among people who are engaged in physical labor. Most often, low back pain is associated with changes in the lumbosacral spine, which must be taken very seriously.Although painful sensations in the lumbar region may also be the result of congenital anomalies of the spine and its ligamentous apparatus, acute and chronic infection, intoxication or even a tumor.

Lower back pain is sometimes unbearable, and sometimes a person suffers them quite easily. The fact is that reactions to pain are individual, mental and age factors affect. In old age, pain in sciatica is very strong, although usually the perception of pain in elderly people is weakened.And in patients with mental illness, the sensitivity to pain is significantly reduced, including with lumbosacral radiculitis.

Pain is a complex adaptive mechanism and is sometimes called the “watchdog” of health. Caused by external influences or malfunctions in the body itself, it signals a danger. Having received a pain signal, the body turns on defense mechanisms against adverse effects. Due to pain, a number of pathological processes reveal themselves earlier than any external symptoms of the disease appear.So painful sensations play a positive role: they let you know that it’s time to act. If you have pain in the lower back and sacrum, do not delay seeking medical attention. Remember the eastern wisdom: “Treat a mild disease so that you do not have to treat a serious one.”

In one third of patients, low back pain is caused by degenerative changes in the spine, which are collectively called “osteochondrosis”. Osteochondrosis is a complex of changes in the bones and ligaments of the spine caused by the degeneration of the intervertebral discs.In addition, with osteochondrosis, bone outgrowths can form in the spine – osteophytes, which irritate the nerve roots and sensitive nerve endings of the spine and its ligaments, causing a dull aching back pain.

Intervertebral discs are biconvex lenses that correspond in shape to small depressions on the surface of the vertebrae. With age, discs lose moisture, dry out, cracks, tears and cracks appear in them. As a result, the vertebra becomes mobile and can slide off the disc, which will narrow the intervertebral foramen and compress the spinal nerve root passing through here.The lumbar vertebrae are the most mobile and at the same time experience maximum stress when lifting weights. Therefore, the discs between them are most susceptible to deformation.

Those suffering from lumbar osteochondrosis experience severe pain, and this is not only due to mechanical irritation of the nerve roots: when the membranes and septa of the intervertebral disc rupture, substances that irritate pain receptors are released.

At a later stage of the disease, the discs bulge out, forming a so-called intervertebral hernia, which usually occurs in middle-aged and elderly people.Most often, the discs of the lumbar spine are affected, since the intervertebral openings between the IV and V lumbar vertebrae and between the V lumbar vertebra and the sacrum are the narrowest, and the nerve roots passing through them are the most massive. Herniated discs are very dangerous. And it’s not just that it pinches the nerve roots, causing pain like sciatica. A massive herniated disc puts pressure on the spinal cord, which can lead to loss of sensation or even paralysis of the legs, as well as urination problems.

For a herniated lumbar disc, the following symptoms are characteristic: “spacers” – when standing up, the patient is forced to rest his hands on a knee or a chair in order to reduce the load on the affected disc; “pillows” – the inability to lie on the stomach without placing a pillow under it; “landing” – the patient, trying to lift something from the floor, does not bend over, but squats on his haunches.

One of the main causes of spinal osteochondrosis is a violation of fat and salt metabolism. Sometimes osteochondrosis occurs as a result of an anomaly in the development of intervertebral discs, their congenital inferiority.External factors provoking the development and exacerbation of lumbar osteochondrosis include: high humidity, sharp temperature fluctuations, drafts; significant and prolonged tension of the muscles and osteo-ligamentous apparatus of the lumbosacral spine; his mechanical injuries and chronic infections.

The most common diagnosis for severe back pain is sciatica. For a long time it was believed that this disease is of infectious origin. However, practice shows that in patients usually the body temperature does not rise, the number of leukocytes in the blood and cerebrospinal fluid does not increase.Children almost never get sciatica. This means that in most cases, it is unlikely that an infection can be the cause of sciatica.

Indeed, sciatica is one of the most common manifestations of osteochondrosis. Pain in the lumbosacral region with this disease can be either acute or dull. It is usually unilateral, extending to the buttock, the back of the thigh and the outer surface of the lower leg. Pain with sciatica can increase with a change in body position, walking, coughing, sneezing, straining.Sometimes it is combined with sensations of numbness, tingling, creeping, burning, itching. The sensitivity of the skin increases, the muscles of the lower back, buttocks, and lower legs are painful.

The symptoms of sciatica are quite pronounced. The patient changes gait, posture, characteristic movements and postures appear. When walking, he tilts the body forward and towards the healthy leg. In a standing position, the sore leg is bent, which reduces the tension of the nerve trunks. Body movements in the lumbar spine are limited.On the painful side, the muscles of the back are tense. With sciatica, the spine is often curved. The patient sits on a healthy buttock, throwing the body back with an inclination towards the healthy leg. If he needs to pick up an object from the floor, he squats or tilts the body forward, while bending the sore leg. In the supine position, the affected leg is usually bent.

Mild forms of sciatica practically do not restrict the patient in movement. If the disease progresses, muscle tone decreases, muscle weakness appears, patients are worried about itching, a feeling of “creeping”.Lying in bed, sufferers cannot find a comfortable position for hours. Often they feel coldness, dryness, or, conversely, wet feet. The skin on the feet turns pale or becomes bluish and thinner. But when these symptoms appear, you should not make yourself a hasty diagnosis of sciatica. A similar picture is given by panniculosis – inflammation of the subcutaneous fatty tissue due to metabolic disorders in adipose tissue, as well as damage to the joints of the legs.

In addition to recurrent sciatica, an acute form of the disease of the lumbar spine, such as lumbago, or lumbago, is very common.With lumbago, nerve roots are irritated and a sharp, severe pain appears. It most often occurs in people engaged in heavy physical labor, as a result of overstrain of the lumbar muscles, and often during hypothermia. But sometimes an attack of lumbago can cause acute and chronic infections, and it can also be one of the manifestations of sciatica. The pain usually stops after a few days, but sometimes lasts two to three weeks. Until the attack stops, it is better for the patient to stay in bed.

A special form of lumbago develops when, after heavy physical exertion, muscle bundles, tendons, or muscle hemorrhage are torn.This type of lumbago manifests itself as a sore back along the entire length of the spine and a feeling of general muscle fatigue.

It should be especially emphasized: if you have a pain in the lower back, this does not mean that the spine is affected. Lumbar pain can be caused by myositis (inflammation) of the lumbar muscles. The disease lasts a long time. Muscle pain is not as strong as with lumbago, but dull, aching. In this case, the muscles are compacted, painful when palpating and stretching.In patients with chronic infections and metabolic disorders, myositis of the lumbar muscles can be combined with joint pain.

Back pain is so severe that treatment is indispensable. Regardless of the cause of the attack, it is necessary to stay in bed in the first days. In the following days, as the pain subsides, the patient is allowed to walk, and at first, preferably on crutches, in order to relieve the spine. The bed should be firm – a thin mattress laid on a wooden board.

For local heating in the zone of greatest pain, irritating ointments are used: finalgon, capsin, nicoflex, tiger ointment, Chaga cream, as well as mustard plasters or pepper plaster. A warm woolen shawl, an electric heating pad, a bag of heated sand, leeches bring relief. Rubbing with anti-inflammatory and analgesic agents such as indomethacin, ortofen, voltarenic and other ointments helps well. Relieves pain by irrigating the lower back with ethyl chloride.Hot compresses help with myositis.

The analgesic effect is exerted by electrical procedures: percutaneous electroanalgesia, sinusoidally modulated currents, diadynamic currents, electrophoresis with novocaine and others. For the same purpose, reflexology (acupuncture, moxibustion, electroacupuncture, laser therapy) and novocaine blockade are used. With radiculitis caused by the displacement of the intervertebral discs, traction therapy is used – stretching the trunk on a bed or under water.These procedures must be carried out in a hospital setting. Balneotherapy is effective – sodium chloride, radon, sulfide, turpentine, iodine-bromine baths, naphthalan, mud applications of low temperatures.

One of the actively developing types of treatment for back pain is the method of “biofeedback”. Its principle was substantiated by the outstanding Russian physiologist P.K.Anokhin back in the 30s of the last century. The method provides for learning to control the functions of one’s body.This is what it looks like to treat back pain. The patient is tasked with relaxing the muscles of the back as much as possible. The patient sees his own electromyogram, reflecting muscle tension, on the monitor screen and, when they are tense, hears a sound signal. With relaxation, the amplitude of the electromyogram decreases, the sound disappears. As a result, the patient is motivated to reduce pathological muscle tension. As a rule, results are not achieved immediately. In order for the patient to learn how to relax and control muscle tone, it is necessary to spend five to six sessions.In the future, patients are able to control the relaxation of the back muscles on their own.

Of no small importance for the elimination of pain and the prevention of seizures is the wearing of external supporting devices – orthoses: a corset, a half-corset, a posture corrector; a reclinator (a special corset that eliminates tilt), a bandage, as well as belts: corset, anti-radiculitis, elastic, weightlifter or fitter’s belt. All of them prevent deformity of the spine, improve venous and lymphatic outflow, and give the figure a slenderness.It is good if the material from which the belt is made includes wool.

It should only be borne in mind that if you do not follow medical recommendations, then the regular wearing of orthoses can cause harm. First, they should be worn over underwear to avoid fraying. Tightening the braces too tight makes breathing, digestion and circulation in the lower body difficult. If you do not part with them either day or night, the muscles of the lumbar spine may atrophy.Orthoses are useful for prolonged sitting at a table, intense physical activity, and riding in public transport. The rest of the time, it is better to do without them – the muscles must work. The ideal remedy for back pain has been and remains physical therapy. Own muscle “corset” makes artificial “props” for the spine unnecessary.

Sometimes, in order to relieve a painful attack, patients have to resort to taking anti-inflammatory and analgesic drugs.For very severe pain, they are more effective in the form of intramuscular injections. Usually prescribed analgesics (analgin, baralgin, sedalgin, spazgan) and non-steroidal anti-inflammatory drugs (ibuprofen, ortofen, diclofenac, voltaren). It should be noted that indomethacin, donalgin, nise and piroxicam are poorly combined with some drugs (antihypertensive, diuretic, etc.). Anti-inflammatory non-steroidal drugs should not be abused either. Contraindications to their use are gastric ulcer and 12 duodenal ulcer in the acute phase, severe liver dysfunction.To avoid complications, you need to take only one medication in short courses of 5-7 days, having previously selected it taking into account the individual characteristics of the organism.

In old age (over 65 years) with arterial hypertension, heart failure or peptic ulcer disease, it is better to replace non-steroidal drugs with so-called cyclooxygenase-2 inhibitors, such as celecoxib or celebrex, rofecoxib or viox, meloxicam or movalis, melox, nimesulide or nimesil, mesulide.These medicines are practically non-irritating to the gastrointestinal tract and have no other side effects. It is not bad to carry out a course of injections of vitamins, especially group B.

But in any case, painkillers and anti-inflammatory drugs relieve only the symptoms of the disease, without eliminating its cause. The so-called disease-modifying, basic or slow-acting drugs can improve the functional state of the spine: glucosamine sulfate (“Dona”) in powders and ampoules and chondroitin sulfate (“Structum”) in capsules.There are also drugs that combine these two components in one dosage form: “Chondro” and “Artra”. These drugs are naturally occurring polysaccharides found primarily in cartilage tissue. Due to their viscosity, they play the role of lubrication of the articular surfaces, and also participate in the synthesis of new bone and cartilage tissue. Therefore, preparations of these polysaccharides slow down the process of destruction of cartilage tissue, that is, prevent the development of osteochondrosis.

Usually, drug treatment relieves pain.But sometimes, with a herniated disc, intense pain persists after long-term treatment. Then you have to remove the hernia surgically.

When the acute phase of the illness has passed, doctors usually prescribe massage, physiotherapy exercises, or manual therapy. Patients are recommended sanatorium treatment in sanatoriums for patients with diseases of the organs of movement and the peripheral nervous system.

In conclusion, I would like to emphasize once again that the causes of lumbosacral pain are very different.The pathological processes that cause these pains can cover both in the lumbosacral region itself (spine, musculo-ligamentous apparatus, nerve roots, nerve nodes), and beyond. The famous Russian neurologist VK Khoroshko wrote: “At least the entire lower half of the human body is interested in the development of lumbar pain.” Sometimes pain occurs in certain diseases of the central nervous system, circulatory disorders in the abdominal aorta, diseases of the abdominal and pelvic organs, neuroses.Explaining back pain with sciatica without confirming the diagnosis with examinations is not only frivolous, but also dangerous. Diagnostics often causes difficulty even for doctors and requires a number of additional studies, including the most complex modern ones, which have been used in the last two decades: computed tomography, positron emission tomography, nuclear magnetic resonance, and ultrasound examination. Therefore, before starting treatment, be sure to consult with a neurologist.

Illustration “Five vertebrae make up the lumbar spine.