Lower back pain is a highly prevalent disease. Doctors divide it into several species, but the majority of people who suffer from the so-called "non-specific back pain". This means that the real cause of the continuing pain is not identified it may be a tumor, and a pinched nerve, infection, and cauda equina syndrome.
Medicine, almost unable to cope with the chronic non-specific back pain. The most popular methods for the treatment of chronic back pain — bed rest, a back surgery, opioid analgesics, steroids — in most cases, it helps to relieve the pain only for a short period of time, and in some cases, even detrimental to the health of the patient.
Traditionally, the medical community, who have come to believe that the pain in your back pain (and other pain), which is associated with a serious injury or anatomical problem. However, in recent times, it has become clear that the pain of the process, which is affected by what is going on in our minds.
A new understanding of the pain related to the concept of "Central sensitization". The basic idea is that some people with persistent pain, and changes in the relationship between the body and the mind, and increases the sensitivity to pain, even to the point that things generally do not cause pain are perceived as extremely painful. It turns out that some of the patients with chronic low back pain may actually be suffering from a disorder of the pain receptors.
In a growing number of research is recommended for the treatment of back pain, the exercises or alternative therapies.
Alternative treatments for chronic back pain
Studies have confirmed that the active treatments (exercise, yoga, tai Chi), in fact helps people deal with pain in the back. It can be effective, and alternative approaches (massage, chiropractic) — with a warning that they are often not the solution, but the effect is short-term, and minor.
In General, they do not cause harm to your body.
The main recommendation for back pain is to move more of the
If you have back pain, the first reaction may be to refrain from any form of physical activity, and the decision to lie on the couch until the pain subsides.
Modern medicine vs. it is believed that in the majority of cases, this is probably the worst thing that you can do it: physical activity can help to reduce the pain, but after the reaction it will seriously slow down the recovery of the patient.
Why, through the exercise:
- they are the strengthening of the muscle corset that supports the spine;
- to increase the flexibility and range of motion in the lumbar area of the spinal column, which improves the functionality of human movement, and to return to their normal lives;
- it promotes blood circulation to the soft tissues of the back, to begin the process of recovery and reduces stiffness of the joints.
And this is the only part of the reason that the practice of regularly training prior to the use of passive therapies — acupuncture, or massage therapy.
A couple of interesting facts:
- A 20-minute aerobic workout on the stationary bike for 70% of the maximum consumption of oxygen decreased the perception of pain in patients for more than 30 minutes.
- to increase the flexibility of the lumbar spine and the hamstrings can reduce back pain in 18-58%;
- the premises is to stabilize the spine, reduce lower back pain in 39-76% of programs to enhance muscle strength to reduce back pain by 61%.
The authors of the study suggest that the combination of the different types of exercise — strength training, aerobic training, stretching exercises — it may be beneficial to the patient, and each of them has its own advantages.
These types of exercises don't always help the situation, with the short attacks of acute pain. But, if you are suffering from chronic pain, you may want to find a way to deal with the discomfort, and lead an active way of life.
Next, we are of the opinion that there are certain specific exercises of the popular (and well studied) in dealing with the pain in my back.
Yoga
There are a number of studies on the relationship between back pain and yoga. After reviewing them, it is possible to conclude that yoga is not only decrease pain, and improve motor function of the muscles.
A study that systematically investigates the role of yoga in the treatment of chronic low back pain, it is about a small, or a "back-up" improvements to the back of the condition after the regular classes for 3 to 6 months. In short, yoga is not a solution, but the study is still talking about her, no doubt of the benefits.
Tai Chi, and Pilates
As for tai Chi, and Pilates, in a recently published review of non-surgical treatments for low back pain and the two systems of training.
Tai Chi is a Chinese martial art, one of the types of Wushu, the popular morning exercises. Its a feature — a soft hand with a smooth, continuous motion.
Research, define, tai Chi, as it is a technique that helps to reduce chronic pain and help people to resume an active way of life. Tai Chi has been recognized as more effective in relieving pain, such as walking and Running, but it loses in comparison with the swim.
Pilates — a complex of physical exercises for development of flexibility of all the muscles of the body. The system combines yoga, ballet and isometric exercises.
According to the study, the Pilates lead to negligible effects in the treatment of pain in the back, and is completely ineffective in the recovery of motor function.
Exercises for the back
Three of the exercises that the Professor of the biomechanics of the spine Stuart McGill recommends that, the patients, the stabilization of the spinal column:
- turning
- "the hunting dog"
- the bridge is on the side of the
The experts agree that you need to find an expert who will be able to develop a personal exercise program to overcome your problems.
A Specialist in the study, as you have to walk, sit and stand, the conclusion about the condition of your muscles, tendons, and ligaments, observation of your posture and gait.
Then there is the program of functional training, which incorporates exercises, "it is not dependent on the pain" (we need to continue to follow them even at the first sign of pain), "quantitative" (don't stop, you have to quit before the end), and the "regular" (you'll need to make to the schedule, there is no shortage).
Manual therapy
Manual therapy is one of the most popular ways on how to get rid of back pain. Traditional chiropractors offer a range of treatments in the manifold, and the configuration of the joints. The experts who are working on the problem of the body in the direction of, or off of the amplitude of the inward motion. The procedure is often associated with a certain number of clicks, and crackling.
A guide to the treatment of the rarely involves a serious risk of complications, which occur once every 10 million cases. In the treatment of pain of the cervical spine increases the risk a little bit: 1.46 stroke cases per million procedures for the correction of the cervical vertebrae.
The study confirmed that this approach to helping people with chronic pain in the back, but is nothing more than an over-the-counter medicines or regular physical exercise.
It is important to consciously approach the choice of a chiropractor: avoid those who are sent to the x-rays, or other procedures to diagnose the pain in my back (usually, it is useless in explaining the clinical picture), or the one which is recommended for long-term courses of treatment.
Massage
The job of a massage is the manipulation of muscles and soft tissues of the back of the body and mind. There are lots of varieties of massage: Swedish, deep massage tissue, sports, myofascial release, Thai. The massage will vary in duration, intensity, and frequency of meetings makes it difficult to determine the effectiveness of this method of processing.
But the massage was almost benign, and the investigators who are dealing with the problem of pain in the back, to point out that this approach is useful to get rid of the pain.
According to the study, in the case of a subacute (follow-up to 7-12 weeks) and chronic back pain massage has a beneficial effect on symptoms and motor function in a short period of time (about 1 week).
Acupuncture
One of the oldest methods of treatment for back pain — acupuncture, traditional Chinese medicine. Regardless of the philosophical justification for acupuncture, disease, or pain, which are caused by an imbalance between the prisoners, the body of the "forces of Yin and Yang".
The life energy circulates throughout the body by means of the so-called meridians, it has Yin and Yang properties. The use of needles to stimulate parts of the body that are located on these meridians, you can increase the pain of a reduction or remission of the disease, say doctors.
For information on the relief of the acute pain according to recent studies, there are still a few, however, in a study on the effectiveness of acupuncture in cases of chronic back pain, they are opposites. It is also important to note that it is not clear that the method of acupuncture gives the result: real acupuncture or a placebo effect.
Therefore, the acupuncture is causing so much controversy. Science, he says, is that the method is effective, however, the relativity of the results, combined with the lack of a scientific basis for the philosophy of acupuncture, it leaves room for doubt. However, the skeptics can see the results of the relevant studies, the only evidence of that is the placebo effect.
A holistic approach to the treatment of pain in the back
The second approach, and the pain in his back — the so-called "biopsychosocial". According to this approach, pain is the result of the interaction of the physical, psychological, and social factors. While the physical pain is only a small part of the problem.
The treatment is to focus on what is going on in the mind of a cancer patient: how to get rid of your depression or anxiety, cognitive-behavioral therapy to improve the ability to cope with the situation.
In cases of chronic back pain multidisciplinary treatment shows better results in comparison to the psychological therapies. Patients who are receiving combination therapy with a higher likelihood of return to work.
A total of
If you have chronic back problems, you should consult with your doctor if you want to exclude the most serious causes of them.
You should consult with the experts to try an alternative treatment: a training for strength or aerobics, massage, Pilates, psychotherapy, chiropractic, tai Chi, etc.). This lesson is going to provide immediate relief, but it may also help in order to deal with the pain of the symptoms.