The lower back pain is a widespread condition. Doctors sometimes less is more species, but the majority of people suffering from the so-called "non-specific pain". This means that the real reason for the constant pain is not specified: it could be a tumor, but a nerve, and the infection, or the cauda equina syndrome.
The drug is almost unable to cope with specific chronic back pain. The most popular treatment for chronic back pain — bed back surgery, opioid analgesics, steroids — in most cases, it helps to relieve the pain only for a short time, and sometimes even harmful to the health of patients.
Traditionally, the medical community thought that the back pain (and other pain) is associated with a serious injury or anatomical problem. But lately, it has become clear that the pain processes are affected by what happens in our heads.
A new understanding of the pain associated with the concept of "Central sensitisation". The basic idea is that there are those who are the persistent pain changes the relations between body and mind and increase the sensitivity to pain — even to the point that things usually do not cause pain are perceived as extremely painful. It turns out that some patients with chronic low back pain actually suffer from the symptoms, pain receptors.
More and more research is recommended in the treatment of back pain, the physical exercises, or alternative therapy.
Alternative treatments for chronic back pain
The studies confirmed that the active therapy (exercise, yoga, tai Chi) and helps people to cope with the back pain. It can be effective, but alternative approaches (massage, chiropractic) — with the caveat that it is often not a panacea, but the effect is short-term and the small.
In general, it does not cause damage in the body.
The main recommendation, that hurts your back, the more movement
If you have back pain, your first reaction may be to refrain from any physical activity, as well as the decision to lie on the couch until the pain subsides.
The Modern medical science against It is believed that in most cases, this is probably the worst thing we can do: physical activity helps to reduce the pain, while the inaction seriously delay the healing of the sick.
Why help practice:
- they strengthen a muscular corset that supports the spine;
- increase flexibility, range of motion of the lumbar spine, which improves the function of the human movement and return to normal life;
- it stimulates the flow of blood to the soft tissues of the back to begin the process of recovery and reduces stiffness in the joints.
But that's only part of the reason that the practice of regular exercise before you have recourse to passive therapies — acupuncture or massage.
Some interesting data:
- 20 minutes aerobic exercise on stationary bike at 70% peak oxygen consumption, a decrease in the pain perception of the patients for more than 30 minutes;
- increase the flexibility of the lumbar spine, and hamstrings can reduce back pain 18-58%;
- complexes to stabilize the spine, reducing lower back pain 39-76%, and programs to increase muscle strength will reduce back pain by 61%.
The authors of the study suggested that the combination of the different types of exercise — strength training, aerobic training, stretching exercises — may be useful to the patient, and each has its own advantages.
Such exercises do not always help in situations, short attack of acute pain. But if you suffer from chronic back pain, you probably want to find ways to cope with the discomfort lead an active lifestyle.
Next, let's look at some specific exercises, a popular (and well studied) deal with back pain.
Yoga
Many studies on the relationship of back pain and yoga. After I go through them, it can be concluded that yoga not only reduces pain, improves the motor function of the muscles.
A study that systematically examines the role of the yoga to treat chronic low back pain, told me that the smaller or "secondary" improvement back condition after regular class for 3 to 6 months. In short, yoga is not a miracle cure, but the test is more about the undeniable advantages.
Tai Chi, and Pilates
Like tai Chi, or Pilates, a recently published review, the non-surgical treatments, lower back pain in the two systems in practice.
Tai Chi , a Chinese martial art, one of the types of Wushu, the popular morning exercises. The function — soft step in a smooth continuous movement.
Research to determine tai Chi as a technique, which helps to reduce chronic back pain, and helps people to continue an active lifestyle. Tai Chi is recognized, more effective painkillers, such as walking, Jogging, but loses the comparison swimming.
Pilates — the complex of physical exercises for development of flexibility, every muscle in the body. The system combines yoga, ballet and isometric exercises.
According to studies, Pilates leads to insignificant effects of the treatment the pain was completely ineffective in the recovery of motor function.
Exercises for the back
Three exercise to the Professor of spine biomechanics Stuart McGill recommends that all patients with the stabilization of the spine:
- twisting
- "hunting dog"
- the bridge on the side of
Experts agree that you need to find a professional who will be able to develop a personal exercise program to overcome your problems.
Professional medical studies, as you walk, sit, stand, that conclusions about the condition of the muscles, tendons, and ligaments, observing the posture, gait.
This is a program of functional training, which includes exercises, "does not depend on the pain" (we need to continue to follow them, yet at the first sign of pain), "quantitative" (not enough, I need to finish before the end), and the "regular" (to be carried out on schedule, not missing).
Manual therapy
Manual therapy is one of the common ways of getting rid of spine pain. Traditional chiropractors offering a wide range of treatments for the folding and configuration of the joints. Experts are working on the problem part of the body in the direction of, or exceeds the amplitude of active movements. The procedure is often associated with specific clicks and cracks.
Manual therapy rarely involves serious risk of complications may occur every 10 million cases. The treatment of pain in the cervical spine increases the risk a little: 1.46 stroke cases per million procedures for the correction of the cervical vertebrae.
The studies indicate that this approach helps chronic back pain — however, not more than the over-the-counter medicines or regular physical exercise.
It is important to consciously approach the choice of a chiropractor: avoid those who send x-rays or other procedures to diagnose back pain (usually useless to the clarification of the clinical picture), or those who recommend long-term courses of treatment.
Massage
Work massage is the manipulation of muscles and soft tissues of the back and the body. There are many types of massage: Swedish, deep tissue massage, sports, myofascial relaxation, Thai. Massage is also variable duration, intensity, frequency of the meetings, which makes it difficult to determine the effectiveness of this method of recovery.
However, the massage is almost harmless, but the researchers involved in the problem, back pain, noting that this approach is only logical to get rid of the pain.
According to the study, in the event that the sub-acute (continued on page 7-12 weeks) chronic back pain massage has a beneficial effect on symptoms and motor function 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 philosophy of logic, acupuncture, disease or pain is the result of imbalance between the prisoners, the body of the "forces, the Yin-Yang".
The life energy circulates in the body through the so-called meridians have a Yin-Yang characteristics. The use of needles to stimulate the body parts are located on these meridians, can promote pain reduction, or remission of the disease, say the professionals.
Information the relief of acute pain recent studies even a little, but the studies on the effectiveness of acupuncture in cases of chronic pain, there are contradictions. It should also be noted that this is still not clear that the method of acupuncture gives the result: the actual acupuncture or a placebo effect.
Therefore, acupuncture is causing so much debate. The science says that the method is valid, but the relativity of the result, combined with the lack of scientific basis, the philosophy, acupuncture, doubt. But skeptical about the results of the studies, only evidence of a placebo effect.
A comprehensive approach to the treatment of back pain
A different approach to back pain — the so-called "biopsychosocial". According to this approach, pain is the cooperation as a result of the physical, psychological, social factors. While the physical pain is only a small part of the problem.
The treatment is directed to what is happening in the mind of the patient: get rid of depression or anxiety, cognitive-behavioral therapy to improve the ability to cope with the difficulties.
In cases of chronic back pain with a multidisciplinary therapy shows better results than the physiological therapy. Patients receiving combination therapy, are more likely to get back to work.
A total of
If you have chronic back problems, talk to your doctor to rule out serious causes of them.
Consult professionals alternative therapy: strength training, or aerobics, massage, Pilates, psychotherapy, chiropractic, tai Chi, etc. These lessons will not bring about immediate relief, but it might help you cope with the pain symptoms.