Lower back pain is a common condition. Doctors divide it into several species, but most of the people suffer from the so-called "nonspecific back pain". This means, that the real reason for continuous pain is not defined: it could be a tumor, and a pinched nerve, and infection, and cauda equina syndrome.
Medicine almost unable to cope with chronic nonspecific back pain. The most popular treatments for chronic back pain — bed rest, spinal surgery, opioids, steroids — in most cases, to relieve pain only for a short time, and sometimes even harm the health of patients.
Traditionally, the medical community believed that back pain (and other pains) is associated with serious injury or anatomical problem. But recently it has become clear that the pain processes are affected by what happens in our head.
A new understanding of pain, the concept of "Central sensitization". The basic idea is that some people with constant pain to change the relations of body and mind and increases sensitivity to pain — even to the point that things usually do not cause pain is perceived as very painful. It turns out that in some patients with chronic low back pain may in fact suffer from disorders, pain receptors.
A growing number of research is recommended for the treatment of back pain physical exercises or alternative treatment.
Alternative treatments for chronic back pain
Studies have confirmed that active treatment (exercise, yoga, tai Chi), in fact, help people cope with back pain. Can be effective, and alternative methods (massage, chiropractic) — with the caveat that they often are not a panacea, but their effect is short-term and minor.
Usually they do not cause harm to the body.
The main recommendation in the back to move more
If you have back pain, the first reaction may be to refrain from physical activities, and the decision to lie on the couch until the pain subsides.
Modern medicine vs. it is believed that in most cases, it is probably the worst thing you can do: physical activity can help reduce pain, while inaction will seriously delay the recovery of the patient.
Why help exercise:
- they strengthen the muscular corset that supports the spine;
- increase flexibility and range of motion of the lumbar spine, which improves the functionality of human movement and return to his normal life;
- promote the blood circulation to the soft tissues of the back, which begins the process of recovery and reduces stiffness in the joints.
And this is only part of the reasons to practice regular exercise before resorting to passive therapies — acupuncture or massage.
Some interesting facts:
- 20 minutes of aerobic exercise on a stationary bike, where 70% of peak oxygen consumption decreased pain perception in patients more than 30 minutes;
- increases the flexibility of the lower back and hamstrings can reduce back pain 18-58%;
- complexes to stabilize the spine, reduce lower back pain 39-76%, and programs, increase muscle strength, reduce back pain 61%.
The authors of the study suggest that the combination of different types of exercise — strength training, aerobic training, stretching exercises can be of benefit to patients, and each of them has its own advantages.
Such exercises do not always help in situations where there is brief periods of acute pain. But if you are suffering from chronic back pain, you probably want to find a way to cope with discomfort and lead an active lifestyle.
Next, we consider some special exercises, the popular (and well studied) deal with the back pain.
Yoga
There are many studies on the relationship between back pain and yoga. After reviewing them, it can be concluded that yoga not only reduces pain and improves motor function of the muscles.
The research, which systematically investigates the role of yoga in treating chronic low back pain, tell minor or "secondary" improvements back in shape after the regular class 3-6 months. In short, yoga is not a panacea, but research has yet to talk about its undeniable advantages.
Tai Chi and Pilates
Such as tai Chi and Pilates, recently published in the review of non-surgical treatments for low back pain, and these two systems to use.
Tai Chi is a Chinese martial art, one type of Wushu, the popular morning exercises. His feature — soft step smooth continuous movements.
Studies to define tai Chi, such as technology, which helps to reduce chronic back pain and to help people continue an active lifestyle. Tai Chi is recognized as more effective in relieving pain than walking and Jogging, but to lose compared to swimming.
Pilates — a complex of physical exercises to develop flexibility of all muscles of the body. The system combines yoga, ballet and isometric exercises.
According to studies, Pilates leads to insignificant effects for the treatment of back pain and completely ineffective in the recovery of motor skills.
Exercises for the back
Three exercises that a Professor of spine biomechanics Stuart McGill recommends that patients stabilization of the spine:
- twisting
- "hunting dog"
- the bridge side
Experts agree that you need to find an expert who will be able to develop a personal training program to solve problems.
Specialist studies, such as walk, sit and stand, to draw conclusions about the condition of the muscles, tendons and ligaments, observing posture and gait.
Then it is a program, functional training, which includes exercises, "not dependent on the pain" (we must continue to follow them even at the first sign of pain), "quantitative" (not stop, you must stop before the end) and "ordinary" (you need to run on schedule, not missing).
Manual therapy
Manual therapy is one of the most popular ways to get rid of pain in the spine. Traditional chiropractors offer a variety of treatments, layout and configuration of the joints. Experts are working on the problem part of the body in the direction of or more than the amplitude of active movements. The procedure is often associated with certain clicks and crackle.
Manual therapy is rarely associated with serious risks and complications occur every 10 million cases. In the treatment of pain in the cervical spine increases the risk of a little: 1.46 stroke per million procedures for the repair of the cervical vertebrae.
Studies confirm that this approach will help people with chronic back pain — however, nothing more than over-the-counter medicines or regular exercise.
It is important to consciously approach the selection of a chiropractor: avoid those who send x-rays or other procedures to diagnose back pain (usually it is useless to clarify the clinical picture), or those who recommend long-term treatment.
Massage
Work massage is the manipulation of muscles and soft tissues of the back and body. There are many varieties of massage: Swedish, deep tissue massage, sports, myofascial relaxation, Thai. Massage also vary the duration, intensity and frequency of sessions, which makes it difficult to determine the effectiveness of this method of recovery.
However massage is almost harmless, and researchers concerned about the problem of back pain, found that this approach makes sense to get rid of the pain.
According to the study, in the case of subacute (continue 7-12 weeks) and chronic back pain massage has a beneficial effect on symptoms and motor skills in the short term (about 1 week).
Acupuncture
One of the oldest methods of treatment for back pain — acupuncture, traditional Chinese medicine. According to the philosophical justification for acupuncture, disease or pain are the result of imbalance in the prison of the body "the forces of Yin and Yang".
Life energy circulates throughout the body through the so-called meridians, is the Yin and Yang properties. Needles to stimulate parts of the body, which is located on these meridians, can promote pain reduction or remission of the disease, say practitioners.
Information about the relief of acute pain in recent studies is still scarce, but studies on the effectiveness of acupuncture in cases of chronic pain, there are conflicts. It should also be noted that it is not yet clear that the method of acupuncture give the result: real acupuncture or the placebo effect.
Therefore, acupuncture is causing so much controversy. Science says that the method is valid, but the theory of relativity results, combined with the lack of scientific basis for the philosophy of acupuncture, remains unclear. But skeptics see. relevant studies, only evidence of a placebo effect.
A comprehensive approach to the treatment of back pain
Another approach to back pain — the so-called "biopsychosocial". According to this approach, pain is the result of the interaction of physical, psychological and social factors. Although the physical pain is only a small part of the problem.
Treatment is directed at what happens in the mind of the patient: to get rid of depression or anxiety, cognitive-behavioral therapy to improve the ability to cope with difficulties.
In cases of chronic back pain multidisciplinary treatment show better results compared to physiological therapy. Patients who receive combined treatment with a higher probability of return to work.
Total
If you have chronic back problems, consult your doctor to rule out any serious causes them.
Consult with experts to try alternative treatment: strength training or aerobics, massage, Pilates, psychotherapy, chiropractic, tai Chi, etc. These experiences will not bring you immediate relief, but perhaps to help cope with the pain symptoms.