Sudden attacks of acute back pain can be very painful, but this does not mean that you will always have a "back pain". Of course, more acute pain caused by chronic problems, but as soon as it happened, and the state of the mouse, ligaments and joints of the back has become less critical that you can do to eliminate chronic causes. The mainstay of treatment of attacks of acute back pain is a graded program of exercise in combination with the rest. In this section you will learn what you need to do if you started the attack, and when to call a doctor familiar with the step recovery program that includes exercise, postures, relaxation and support techniques.
Causes of acute pain
The most common cause of acute pain in the back is chronic, long-existing disorders, such as bad posture or weak muscles of the abdomen. These deviations can increase the load and tension of the spine and the muscles of the spine to such an extent that he spends his damages. Degenerative processes such as osteoarthritis and osteoporosis if their development has reached the stage of tissue damage, can also cause acute pain in the back. In these cases, one or two days can produce temporary relief, but it is very likely that the ramp will be repeated until, until you find and eliminate your chronic reason.
Chronic causes acute pain in the back
If acute pain is the result of damage caused by the chronic illness, the more likely it is that the causes may be the following.
- Incorrect posture;
- The weakness of the abdominal muscles;
- Osteoarthritis;
- Osteoporosis.
Mechanical causes of acute pain
Chronic conditions have not always been the main cause of acute back pain. Very often, an attack can be provoked by movement, which in itself seems insignificant, for example, the penchant for lying on the ground the bag. In fact, the damage occurred a day or two before, in a place unusual physical stress. When the muscles are trying to protect the spine from the unusual load, are very tense, like ligaments, vertebrae and discs. The next day the muscles of the team and the evil or relax to a point that is not able to support the spine, while ligaments and joints have not yet returned to its condition normal. Such purely mechanical failure destabilizie the whole system, and the result is a seemingly trivial movement may prove to be the last straw that will cause a muscle spasm, sprain of ligaments, broke a disc or inflammation of the joint. The pain in the weight lifting and tension with the unusual load — the typical causes of sharp back pain.
Improper lifting
Incorrect lifting, for example, when leaning forward to get stuff out of the trunk of the road, it creates additional stress on the back. When you lift weights stooping, joints tense up stronger, and this leads to the fact that any weak joint, disc or ligament is unable to cope with the excessive load.
Excessive or unusual physical exertion
Vigorous exercise, especially associated with the rotation of the body (tennis or dance lessons), they are often the cause of acute back pain. Some types of exercise movements directed mainly in one direction (bending forward), and involved only a group of muscles. The muscles of the front of the group have become stretched, weakened and no longer able to reduce and reject the case back. This means that the muscles and ligaments to be strong enough or not flexible enough to withstand the increase of the load when rotating the trunk.
What to do when in pain?
If you experience a sharp pain first of all stop doing what you are doing, lying in bed or on the floor, even if it means you have to crawl (the only exceptions to this rule are the cases, when suddenly numb leg or two legs, that had an accident, fell or was once, see the questionnaire below). In the extended position, the load is removed from the spine, the pressure becomes four times lower than in the standing position. The reduced pressure can significantly relieve pain and allow the muscles covered by a protection spazmom, the ability to relax. You can also help you with the effort, aimed at relaxing the mind and the body: try not to worry about his immobility forced, no matter what you were doing when the attack began, it is possible to finish then.
What position to take
The best way to reduce the pressure on the spine lie down on your back. Try to go to sleep first, without a pillow, but if the pain is not gone, put it under his head. If necessary, place a pillow under your knees to the lumbar region of the spine are not too curved. If the pain in the legs, put a pillow under the legs so that the hips and knees are aligned in a right angle, that will help you take the pressure off of the sciatic nerve.
In some cases, the position lying on your back, not pain relief. If you find this position painful, try the tricks shown in the article rapid elimination of pain, to find the position in which the pain is not felt. The answers to the questions suggested in the list below will help you determine how serious the problem is, and figure out what measures to take.
How serious is the problem?
Use of placed below the survey you can figure out what to do in your case, but if you have any questions, consult your doctor.
If your situation fits at least one of the following cases, do not move and ask someone to call an ambulance.
- You just had an accident.
- You've recently downloaded or severely beaten.
- Suddenly numb leg or both legs.
If your situation fits at least one of the following cases immediately consult a physician. Call the district or contact the emergency service.
- You have pain in the chest, left arm or left jaw.
- The pain persists and grows, it does not help to change position.
- You get the feeling that the growing weakness in the legs, accompanied by their numbness and possibly difficulty in urinating and bowel movement.
- The pain is intense, prolonged, leaves only when leaning forward.
If your situation fits at least one of the following cases, consult your doctor in the next few days.
- Do you feel numbness or tingling in the arm or the leg.
- The last time he lost weight and the General feeling of discomfort and fatigue.
- You are a woman, you have already had the menopause.
- You are pregnant.
- You are a vegetarian or on a diet.
- For over 60 years.
If your situation fits at least one of the following cases stay the day in bed, and if there is no improvement, consult a doctor.
- The character of the pain changes when you move or change the position of the body.
- You've recently made accustomed exercise is associated with a great burden.
- You awkwardly turned or lifted a heavy object.
The rapid elimination of pain (first day)
If the position proposed in the previous article (What to do when in pain), it is not advisable for you to try poses, described below, to find the position in which the pain is not felt, and the rest for 24 hours, but remember that the exercise is strictly limited to the amount necessary to reduce the inflammation and avoid the gridlock. Because the causes of pain in different people are different, you have to try every pose and every exercise and in this way to find the best help. If a change in body position, during exercise you feel that the pain decreased, this rest pose. However, do not remain in any posture, if the pain increases. Try the moves in the bed, if you have a hard mattress, otherwise, use a gym Mat or carpet.
Posture to remove the pain
- Lie on your stomach with your hands to the sides.
- If the pain does not recede, put a pillow under the abdomen. If that doesn't work, gently turn the thigh and try to the right and to the left, since the efficiency of any movement is determined by the location of the damage. Put the head on the hands, so if you prefer.
Notice
If any exercise causes new or increased pain or increased blood circulation, stop immediately. To continue, you can make the problem worse. In the first two days here we offer the exercises should be repeated up to three times each three times a day. The rest of the time only rest. The decrease of the pain to slowly increase the number of repetitions up to a maximum of 10 times per year.
Tilt pelvic
- Lie down on your back and bend your knees at right angle, the feet have to stay on the ground.
- Flex the lower part of the back, tearing the back of the floor, and then, with the strength to throw it to the ground. Ensure that the thorax remained motionless while the hips domain back and forth.
- Repeat the exercise three times, at the end of the exercise, the lower back must take a neutral position midway between the extreme. After two days, begins to slowly increase the number of repetitions of the exercise 10.
Rolling the knees
- Lie down on your back and bend your knees, as in the previous year, but the thighs should rest on the ground.
- Change the knee from side to side, leaving them on the ground floor, as it is comfortable. Repeat the exercise three times. After two days, begins to slowly increase the number of repetitions to 10 times.
Elimination of pain (second day)
Once doctors believed that the best treatment of acute back pain is absolute peace, but it is now established that it is more efficient to alternate with the rest of the year. If after 24 hours you don't feel any improvement, call your doctor, but if pain has decreased, recommended to add to the article "Fast pain" exercises, are shown below. Help to avoid the rigidity of the back muscles and thus reduce the probability of problems in the future and to maintain the muscle tone and strength.
Deflection lying
- Found in the stomach on a Mat or a rigid mattress, rising up on my elbows. Relax and stay in this position until you count 10. Come down, relax; repeat the exercise three times.
- Repeat the first exercise but this time lift your hands, not your elbows.
The knees
Lie down on your back on a hard surface. Bend your knees at an angle and poke them in the chest. Keep them in this position until the count of 10, then slowly lower feet to the ground. Repeat three times.
Leans to the side
Stand directly with your feet spread shoulder width apart. A little entertaining the one hand, on the other side, the same side where the slide arm of the leg down, they feel the tension on the other side of the ridge. Repeat three times. After completing the exercise in the other direction.
The extension of the back
- Original position, as when the inclination of the face, the hands on the hips. A bit of bending back, joining shoulders and slightly lift the chin, but not so high as to look at the ceiling. Repeat three times.
- After completing the last repetition, before you can perform the exercise in a neutral, vertical position, slightly lean forward, rounding your shoulders.
Notice
Stop immediately if any exercise causes new or increased pain or increased circulation. To continue, you can make the problem worse. In the first two days here we offer the exercises should be repeated up to three times each three times a day. The rest of the time only rest. The decrease of the pain to slowly increase the number of repetitions to a maximum of 10 times per year.
The road to recovery
If the pain gradually recedes (if not, check with your doctor), after two days of rest, and exercise can resume a normal life. To restore the mobility and flexibility, it is important that you be as active as possible; of course, you should not do anything that could interfere with the end of recovery. But now it makes sense to relax on your back for an hour or more each day to give the tissue time for healing and self-healing.
If the pain returns
If you're not careful and follow the rules that are listed in the table below, there is a threat that to make an uncomfortable move, it breaks all the work done, and this will lead to the resumption of back pain. If this happens, immediately stop the work and go to sleep on a hard surface, face down or on your back, or accept this position, who previously has contributed to the elimination of pain.
Lying on your side
This position is not so favorable for your spine, as the other, but what happens is that you feel comfortable only in this position. In this case, place a pillow between the knees, the thighs, above, are not pushed forward, causing twisting of the lower part of the spine. It can also be useful to put another pillow against the abdomen and chest as a pillow, as you're hugging it for support the spine from the front. Do not put more than one pillow under your head, especially if you have a pain in the neck or upper back.
What to do and what not to do to recover
Two days later you have to get out of bed finally, and to return to your normal activities. But do not forget the following:
What not to do
- Do not lift or stoop.
- Do not do heavy household work: non-empty, do not leave, do not iron.
- Do not make steep climbs and descents.
- Do not bring the gravity, such as the purchase, storage, mountains of wet clothes.
- Not to begin the sports activities associated with heavy load.
- Do not sit or stand for long periods of time, without change of posture.