A sedentary lifestyle contributes to the development of back pain even more than any other single factor.
According to surveys, 75 to 85 percent of Americans experience back pain at some point in their lives and in most cases they are mechanical in nature, meaning that the pain is not associated with serious diseases, such as inflammatory arthritis or fractures. Half of employed adults report that they have back pain, and this is one of the most common reasons for missed work. Not surprisingly, back pain has become a major target for speculation of the big pharmaceutical corporations. The most recent example is the emergence of advertising money from ankylosing spondylitis, a chronic inflammatory disease of the axial skeleton, including the spine.
Do not rush to take medication for back pain
The advertised drug is Humira costs about $ 20,000 per year. I consider it reprehensible to promote this expensive and dangerous drug from an extremely rare cause (0.001% of cases) pain in the lower back.
Side effects of the drug include tuberculosis, serious infections, increased risk of lymphoma and other cancers, hepatitis b In carriers of the virus, allergic reactions, problems with the nervous system and blood, heart failure, certain immune responses, including drug lupus, liver disease and the development or worsening of psoriasis – and this is not a complete list!
Given the fact that the majority of cases back pain is not caused by inflammatory disease, you probably do not need this drug – although you will not have problems with obtaining a prescription if you ask your doctor…
In addition to causing addictive and dangerous painkillers, injections are also dangerous. Last year nearly two dozen people receiving steroid injections for chronic back pain, became ill with meningitis. The outbreak was traced to contaminated batch of drugs.
As in most cases of back pain caused by poor posture and / or improper movement, the best thing you can do to prevent and deal with them is to exercise regularly and maintain your back and stomach muscles in good shape.
Fundamental training is the simple solution to the problem. The program is inexpensive and can be surprisingly helpful, as these exercises are designed to help strengthen the core and begin to move as nature intended.
What causes the pain?
- Poor posture
- Poor physical preparation, which is deteriorating from lack of activity
- Diseases of internal organs, such as kidney stones, infections, blood clots
- Psychological / emotional stress
- Osteoporosis (bone loss)
Methods of prevention and treatment of back pain
I strongly recommend to consider the least invasive way first before resorting to pain medications or surgical procedures.
First, many people don’t realize that often back pain originates from tension and imbalance at a completely different place than where it is felt.
For example, the act of the seat for a long period of time shortens iliac, lumbar and large square muscle of the lower back that connect from the lumbar region to the top of the femur and pelvis.
When these muscles become chronically short, it can cause severe pain when you get up, as they pull the lower back forward.
The fact that the imbalance between the front and rear muscle chains leads to physical pain that you may experience on a daily basis.
Improving balance of muscle, you’ll gradually get rid of the pain and discomfort.
Many people eventually expose yourself to radical medical procedures to “fix” something that hurts, or taking painkillers for extended periods of time.
Of course, it is wise to visit a qualified chiropractor if you suffer from back pain. I believe in the philosophy of chiropractic therapy, which focuses on the innate ability of your body to heal itself, and much less dependent on “cosmetic” problem-solving techniques like medication and surgery.
Fundamental training – an innovative method developed by Dr. Eric Goodman to treat his chronic back pain is a great alternative to the standard advice of conventional doctors. This exercise gradually rids your body from patterns of movement that cause pain.
The focus is on the strengthening of bark, which includes all that is directly connected with the pelvis.
Fundamental training allows these muscles to work together through integrated chains of movement, because that way your body is supposed to move from a structural point of view.
Every muscle that directly connects to your pelvis should be considered part of the crust, and this includes the buttocks, adductor (adductors of thigh), deep muscles of lower back, hip flexors, hamstrings and all the muscles of the abdomen.
A strong balanced core muscles don’t just keep inside, but also stabilize the spine, vertebrae, discs and, most importantly, your pelvis.
Train your body to naturally support itself at the deepest level, it will be much more effective than spinal corset, which eventually may lead to further weakening of the muscles.
Fundamental training like Olympic weight lifting for the deep postural muscles of the human body.
Another type of exercises this method Egoscue, it also helps minimize the damage from excess sitting. And, if you are in pain, technique neuro-structural integration (NST) is another option its withdrawal. NST is a gentle, noninvasive technique that stimulates the reflexes of your body.
Simple movements are performed through the muscles, nerves and connective tissue which helps your neuromuscular system to get rid of stress, supporting the natural healing. It is absolutely safe and suitable for everyone from highly trained athletes to newborns, pregnant women, elderly and infirm people.
Basic fundamental training
I’m a big fan of fundamental training and a basic exercise called “the Founder” – all ought to learn it. It is an integrated movement that unites the entire back muscle chain, thereby strengthening the back and lengthening the front chain.
This and all other exercises distribute the force through the body to remove friction of the joints, transferring this tension in the muscles.
This exercise can counteract the negative effects of excessive sitting, which is not only a cause of chronic back pain, but also can increase the risk of death from all causes.
When you sit, your head and shoulders lean forward, and the hip flexors and abdominal muscles are shortened. Each exercise of this workout is aimed at lengthening the front of your body, which is extremely tense, and strengthening the back, which will help you to stand up straight and move with strength and flexibility.
Structural decompression breathing also helps to improve posture and reduce pain
Breathing is another important tool that is unfortunately ignored by most people.
Here is a brief description of structural breathing, which will help to improve posture, especially while sitting.
- Sitting or standing, place your thumbs at the base of your chest, fingers positioned on the prominent bones at the front of the waist. Consider the space between the fingers unit.
- Tilt the chin back to the chest rose up and take three slow, deep breaths as described below.
- When you inhale, the distance between the thumbs and Pinkies should increase.
- When you exhale, tighten your abdominal muscles to prevent your torso down. This is an important step, do not allow the torso to fall to the pelvis when you exhale. This should be easy, and you should feel how to use your belly when you exhale.
If done correctly, the breath will help lengthen the hip flexors, stabilize the spine and maintain the cor using the transverse abdominal muscles.
This will strengthen your back and help keep it straight and chest high.
Do this exercise for about 30 seconds, then return to normal sitting position, which will improve the strengthening of muscles.
More tips for dealing with back pain
Prevention of back pain, of course, is easier than treatment. In addition to the recommendations that have already been discussed above, namely: chiropractic, fundamental training exercises according to the method of Egoscue and NST, below are a few more tips.
With so many alternatives, there are very few good reasons to turn to pharmaceutical or surgical interventions that do not cure the underlying problem and can cause additional damage in the process:
1. Exercise and physical activity will help to strengthen the muscles of the spine. Enhance your training by adding sessions of high intensity once or twice a week. You should also include exercises that really challenge your body and strengthen muscles, improve balance and flexibility.
Don’t forget to develop the whole core, to avoid back pain. Always do stretching and warm-up before doing strenuous physical activity, and make sure that you maintain a strong, balanced posture.
2. Optimize levels of vitamin D and K2 to prevent softening of bones that can often lead to back pain.
3. If every day you spend many hours sitting on a chair, as I watch carefully to consciously hold my stomach in and slightly rotate the pelvis. At the same time make sure that your head is kept straight, so that his ears were above the shoulders, and the blades are brought together. This will help to maintain the correct position of the spine. You can hold these muscles tense for a few minutes and do this every hour when you are sitting.
4. Refer to psychological factors. Nobody likes to know that their pain is psychological or emotional origins, but there is a lot of evidence proving it.
Emotional issues and unresolved trauma can have a huge impact on your health, especially in regard to physical pain.
Dr. John Sarno, for example, used methods of communication body and mind for the treatment of patients with severe lower back pain and wrote a number of books on the subject. He specialized in patients who have already undergone back surgery, but did not feel pain relief.
5. Go to regular massage. It releases endorphins, which help to relax and relieve pain.
6. Evenly distribute weight on feet when standing. Don’t slouch when standing or sitting, to avoid strain on the back muscles.
7. Always maintain your back and avoid sloppy slopes. Protect it during weight lifting – this activity, along with the transfer, it has a greatest pressure.
8. Sleep on a firm bed. It is also helpful to sleep on your side to reduce the curvature of the spine and stretch before you get out of bed.
9. Use chairs or car seats that provide good lumbar support. Change your position while sitting, walk around and do light exercises to relieve the tension.
10. Wear comfortable shoes. Women should not wear heels constantly.
11. Drink plenty of water, to increase the height of your intervertebral discs. And since your body consists mainly of water, this will help to maintain flexibility and reduce muscle stiffness.
12. Quit Smoking, as it decreases the blood flow to the lower back and leads to the degeneration of spinal discs.published econet.ru.
© Dr. Joseph Mercola