Low back pain — a very common disease. Doctors divide it in a number of forms, but the majority of the people are suffering from the so-called "non-specific low back pain". This means that the real cause of the pain, the constant is not defined: it could be a tumor, and a pinched nerve, infection, and syndrome of presentation.
The medical practically do not deal with chronic non-specific lower back pain. The most popular methods for the treatment of pain, sleep, surgery of the spinal cord, opioids, analgesic medicines, steroids, in most cases, it helps to reduce the pain in the short term, and sometimes even affect the health of the patient.
Traditionally, the medical community, it was thought that the pain in your back or any other pain,) that is related to some kind of illness or identify a problem. But, recently, it has become clear that the pain of the processes that affect it, and what happens in our minds.
A new understanding of the pain that is related to the concept of "central sensitization". The basic idea is that some of the people with unrelenting pain occur a change in the relationship between the body and the consciousness, and increase your sensitivity to pain, even the things that usually don't cause pain, are perceived as extremely painful. It so happens that some of the patients with chronic pain in the back can in fact suffer from a disturbance of the functions of the pain receptors.
In a growing number of studies, it is recommended for the treatment of pain in the back, a complex of physical exercises or alternative therapy.
Alternative methods for the treatment of chronic pain in the back
Studies have shown that the therapy is active exercises, yoga, tai-chi, in fact, help people to cope with the pain in my back. Efficient and alternative approaches (massage, chiropractic), with the caveat that they are often not a cure-all, but the effect turns out to be a short-term, and negligible.
In general, they do no harm to the body.
The main recommendation-to relieve aches and pains in the back and move more
If you have back pain, your first reaction might be to abstain from any form of physical activity, and the decision to stand on the sofa, until the pain lessens.
Modern medicine is up against. It is believed that, in the majority of cases, this is probably the worst thing that you can do it: physical activity can help with the reduction of pain, whereas the omission of a serious delay in the recovery of the patient.
For that help you exercise:
- they will strengthen the muscle corset that supports the spine;
- to increase the flexibility and range of motion in the lumbar spine, and that improves the functionality of the human movement and the function returns to normal;
- in order to intensify the flow of blood into the soft tissue strands, which run the process of recovery and reduces stiffness of the joints.
And this is the only part of the reason for the practice of regular physical exercise, prior to the use of the passive in the therapy — the acupuncture, or massage.
A few interesting facts:
- 20 minutes of aerobic exercise load on the bicycle exercise (70% of the peak consumption of oxygen, and reduced the perception of pain in patients for more than 30 minutes.
- to increase the flexibility of the lumbar region and the popliteal tendon, you can reduce your lower back pain in 18-58%;
- the complex, aimed to the stabilization of the spinal column, reducing back pain in 39-76%, while some programs to increase muscle strength, reduce lower back pain by 61%.
The authors of this study suggested that the combination of the different types of exercises, strength training, aerobic training load, flexibility exercises can also be of benefit to the patient, and each of them has its own advantages.
Such an exercise does not always help in situations of crises, short-term severe pain. But, if you are suffering from lower back pain to chronic, and that is certainly you will want to find a way to deal with the discomfort, and to lead an active life.
Then, you will see a few exercises that are more specific, the popular (and well known) in the matter of dealing with the pain in my back.
Yoga
There are a number of studies on the relationship between low back pain and yoga. By examining them, we can come to the conclusion that yoga is not only helps to reduce the pain, but also enhances the mobility of the muscle.
The research, which he studied systematically the role of yoga in the treatment of chronic low back pain, deals with the smallest, or the average of the improvement of the condition of the back after you have a regular practice from 3 to 6 months. In short, yoga is not a cure-all, but the polls have to say about their undeniable utility.
Tai chi, and pilates
As for the tai-chi and pilates classes, and then published a review of the methods of non-surgical treatment of low back pain are included on these two systems for years.
Tai chi is a chinese martial art, a form of martial arts and one of the most popular, as in the well-being of the club. Its characteristic is softer, more smooth and continuous movements.
Studies to define the type of tai chi as a technique that can help to reduce the pain in the back chronic and helps the people to resume an active life-style. Tai chi is known to be the most effective in the relief of pain, the walk to and from the race, however, it loses out in comparison with the indoor swimming pool.
Pilates is a complex exercise for developing the flexibility of all the muscles of the body. The system combines yoga, ballet and isometric exercises.
According to that study, pilates exercises leads to smaller effects in the treatment of pain in the back, and it's absolutely ineffective in the recovery of motor function.
Exercises for the back
The three years that the teacher of the biomechanics of the spine, Stuart Mcgill, it is recommended that all patients, in order to stabilize the state of the spinal column:
- a twist
- "the hound"
- the bridge is off to the side
All the experts agree that it's necessary to search for a expert, you'll be able to develop a tailor-made program of exercises, aimed at overcoming the problem.
The expert for the study, how you walk, sit and stand, it draws conclusions about the state of the muscles, tendons, ligaments, and joints, by observing their posture and gait.
Then, it is a program of functional training, which is a complex exercise, "don't rely on the pain," we must continue to carry them out, even at the very first sign of pain) - "quantity" (you can't stop it, you need to end up in the end), and a "so-so" (the need to adhere strictly to the time schedule is not to be missed).
Chiropractic
Chiropractic — one of the most popular methods to release the pain on back. The traditional, manual therapists, are an array of treatments for the structures and the setting up of the joint. The experts are working on a problematic piece of the body in the direction of, or outside of the range of active movement. The procedure is often accompanied by a specific with just a few clicks and a bang.
The chiropractic treatment seldom involves a serious risk of complications to occur once in 10 million cases. In the treatment of pain of the cervical department of the spine, the risks do increase a bit: 1.46 cases of stroke and brain-in-a-million of the procedures for the correction of the cervical vertebrae.
Studies have shown that this approach to helping people with chronic pain in the back, but not more so, than medications without a doctor's prescription or exercise on a regular basis.
It is important to consciously approach the choice of a chiropractor: avoid those who point to the x-ray, or other diagnostic procedures for low back pain (normally it's useless to point out the clinical picture), or do you have any recommendations for a course of long-term treatment.
Massage
The work of the therapists, massage is the manipulation of muscles and other tissues of your back and body. There are a large number of different kinds of massages: Swedish massage, deep tissue, sports, myofascial relaxation, and thai. The massages vary in length, intensity, and frequency of sessions, which makes it difficult to identify the effectiveness of this rehabilitation method.
However, the type of massage that is relatively harmless, and that the researchers involved in the problem of pain in the back and point out that it makes no sense to be rid of the pain.
According to the survey, in the case of sub-acute (continuing over a 7-to 12-week) and chronic low back pain massage has a beneficial effect on both symptoms and physical function in the short-term (about 1 week).
Acupuncture
One of the most ancient methods of treatment for lower back pain — a physical therapy based in traditional chinese medicine. According to the justification of a philosophical than physical therapy to the disease or pain is the result of an imbalance between the inmates of it is "the strengths of yin and yang."
The life-giving energy that circulates through the body, called meridians, the yin and yang characteristics. The use of needles to stimulate parts of the body that are located on these meridians, you can help to reduce the pain, or the remission of the disease, and the claim of the practice.
Information on the relief of acute pain and recent studies even a little bit, and here, in a study on the effectiveness of acupuncture in cases of chronic pain, there are some discrepancies. It should also be noted that, up to now, it is not clear that the method of acupuncture works: acupuncture or by a placebo effect.
Therefore, in acupuncture, it causes so much controversy. The science says it works, but it is the relativity of the result, combined with the lack of a scientific basis and philosophy of the physical therapy leaves little room for doubt. And for the skeptical, see the results of the research are relevant only to the evidence of the placebo effect.
An integrated approach to the treatment of back pain
A different approach to back pain — the so-called "biopsychosocial". According to this approach, it is the pain that occurs as a result of the interaction of physical, psychological, and social factors. When the physical pain is considered to be only a small part of the problem.
The treatment is aimed at what is going on in the mind of the patient: the release of depression or anxiety, cognitive-behavioral therapy to improve the ability to cope with the challenges.
In the case of the treatment of chronic pain in the back of the multidisciplinary therapy is more effective in results, in comparison with only saline in the treatment. Patients receive comprehensive therapy, most likely, and go back to work.
In Total
If you have problems in your back, consult a physician to rule out the more serious causes.
Consult with a specialist to try alternative therapy: strength training or aerobics, massage, pilates, psychotherapy, chiropractic, tai-chi, and the STATE. These lessons will not bring you an immediate relief, but perhaps to help them cope with the pain of the symptoms.