Sudden attacks of acute back pain can be very painful, but it does mean that you will always have a "bad back". Of course, the most acute pain caused due to any chronic problems, but as soon as she passed, and the state of the mouse, ligaments and joints of the back has become less critical that you can do to eliminate the chronic causes. The mainstay of treatment of attacks of acute pain in the back is a certain level of program of exercise in combination with the other. In this section you will learn what you need to do if you began to attack, and when to call the doctor, to be familiar with the step recovery program that includes exercise, postures, relaxation and self-help techniques.
Reasons for acute pain
The most common cause of acute back pain are chronic, long-existing disorders, such as bad posture or weak muscles of the abdomen. These deviations can increase the load and stress on the spine and muscles of the spine to the extent that they are going on their damage. 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 such cases, in a day or two, may occur temporary relief, but it is very likely that the cramping will be repeated until, until you find and eliminate their chronic reason.
Chronic causes acute pain in the back
If the sharp pain is the result of damage caused by a chronic illness, the likely reasons may be as follows.
- Incorrect posture of the body;
- The weakness of the abdominal muscles;
- Osteoarthritis;
- Osteoporosis.
Mechanical causes of acute pain
Chronic conditions have not always been the main reason for the acute pain in the back. Very often an attack can be caused by the movement, which in themselves seem insignificant, for example a penchant for lying on the floor bag. In fact, the damage occurred a day or two before, not usually physical stress. When the muscles are trying to protect the spine from the unusual burden, they are very tense, like ligaments, vertebrae, and discs. The next day strengthen the muscles and pains or relax to such an extent, that it is not able to support the spine, while ligaments and joints are still not back to normal state. As a purely mechanical failure destabilizie the whole system, and the result is a seemingly trivial movement may be the last drop that will cause a muscle spasm, sprain of ligaments, ruptured disk, or inflammation of the wrist. The wrong weight lifting and tension with the unusual load-the typical reasons for sharp pain in the back.
Improper raising of the
Incorrect lifting, for example, when leaning forward to get something out of the trunk of the car, creates additional stress on the back. When you lift weights stooping, joints tense up stronger, and this leads to the fact that he was already weakened joint, disk or ligament is unable to cope with the excess load.
Excessive or unusual physical exertion
Strenuous exercise, especially associated with the rotations of the body (tennis or dance lessons), are often the reason for acute back pain. Some types of exercise movements directed mainly in one direction (bending forward), and included only one group of muscles. The muscles of the opposite group become stretched, weakened and no longer able to reduce and reject the case back. This means that the muscles and ligaments become strong enough or not flexible enough to withstand the increased load when turning the torso.
What to do when in pain?
If you have a sharp pain first of all stop doing what you are doing, lie on the bed or on the floor, even if it means that you will have to crawl (the only exceptions to this rule are cases when you suddenly numb leg, or both legs, you had a car accident, fallen or received a blow, see the questionnaire below). In the lying position, the load is removed from the spine, the pressure becomes four times lower than in a standing position. The reduced pressure can significantly relieve pain and allow the muscles of the face covered with a protective spazmom, the ability to relax. You can also help yourself with effort, in the direction of unwinding of the mind and the body: try not to worry about their forced immobility, no matter what you are doing when the attack began, it is possible to finish then.
What position to take
The best way to reduce the pressure of the spine lie on his back. Try to lie down first, without a pillow, but if the pain is not gone, put it under his head. If necessary, place a pillow under the knees of the lumbar spine are not too curved. If the pain down in the legs, put a pillow under the lower part of the legs so that hips and knees are aligned at the right angle, it will help to take the pressure off of the sciatic nerve.
In some cases, the position lying on the back, not to ease the pain. If you find this position is very painful, try the maneuvers shown in the article, the rapid elimination of pain, to be found in the position in which pain is not felt. The answers to the questions suggested in the list below will help you determine how serious your problem is, and to figure out what you need to take.
How serious is the problem?
Using puts under the question mark you can figure out what to do in your case, but if you have any doubts, consult with your doctor.
If your situation matches at least one of the following assumptions, does not move and ask someone to call an ambulance.
- You just had an accident.
- You recently dropped or severely bumped.
- You suddenly numb leg, or both legs.
If your situation matches at least one of the following assumptions immediately consult a physician. Call the district or contact the emergency room.
- You have pain in the chest, left arm or left side of the jaw.
- The pain continues and increases, it does not help and a change of position.
- You feel the growing weakness in the legs, accompanied by their stiffness and may have difficulty urinating and a bowel movement.
- The pain is strong, longer, stops only when tilted forward.
If your situation matches at least one of the following assumptions, consult with your doctor in the coming days.
- You feel numbness or tingling in the arm or leg.
- The last time you lost weight and feel General malaise and fatigue.
- You are a woman, you have already had menopause.
- You are pregnant.
- You are a vegetarian or on a diet.
- For more than 60 years.
If your situation matches at least one of the following assumptions 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 recently performed unaccustomed exercise is associated with a large payload.
- What a strange turn or lifted a heavy object.
Rapid elimination of pain (first day)
If the position is as explained in the previous article (What to do when in pain), is not convenient for you, try poses, described below, to be found in the position in which pain is not felt, and the rest of the 24 hours, but remember that exercise is strictly limited to the amount necessary to reduce inflammation and to prevent immobility. Due to reasons of pain in different people are different, you need to try every pose and every exercise and in this way find the ones that best help. If some changes in body position, during exercise you feel that the pain subsided, to take this rest pose. Conversely, do not remain in any position of the body, if the pain increases. Try movements on the bed, if you have a hard mattress, otherwise, use a gym Mat or a carpet.
Posture to eliminate pain
- Lie on your stomach, with arms on the sides.
- If the pain does not recede, put a pillow under the abdomen. If it does not work, gently turn the thigh and try on the right and the left, because the efficiency of any movement is determined by the location of the damage. Put his head on his hands, so if you want.
Warning
If any exercise causes new or increased pain, or increased circulation, immediately stop it. With the extension, can make the problem even worse. In the first two days here we offer the exercises should be repeated up to three times each about three times a day. The rest of the time just resting. The reduction of pain gradually increase the number of repetitions up to a maximum of 10 times each exercise.
Pelvic tilt
- Lie on your back and bend your knees at the right angle, the feet must remain on the floor.
- Flex the lower part of the back, tearing the back of the floor, and then with force pull her to the floor. Ensure that the thorax remained motionless while the hips sway back and forth.
- Repeat the exercise three times, at the end of the exercise, the lower back must take a neutral position in the middle between the extreme. After two days, start to gradually increase the number of repetitions of this exercise 10.
Rolling to his knees
- Lie on your back and bent knees, as in the previous exercise, but the thighs should rest on the floor.
- Change of the knee, from side to side, dropping them on the floor as low as is comfortable. Repeat the exercise three times. After two days, start to gradually increase the number of repetitions to 10 times.
The elimination of the pain (second day)
After doctors believed that the best treatment of acute pain in the back is an absolute peace, but it is now established that it is more efficient to change rest with exercise. If after 24 hours you do not feel any improvement, call your doctor, but if the pain is reduced, add to recommended the article "Fast pain" exercises, which are shown below. They help to prevent stiffness of the back muscles and thus to reduce the likelihood of problems in the future and for the maintenance of muscle tone and strength.
Deflection and lies
- Lie on your stomach on a Mat or firm mattress, rising up on my knees. Relax and stay in that position until the count of 10. Come down, relax; repeat the exercise three times.
- Repeat the first exercise, but this time rise up on your hands, not elbows.
Knees
Lie on your back on a hard surface. Bend knees at right angle and tighten them to the chest. Hold them in that position to the count of 10, then slowly lower feet to the floor. Is repeated three times.
Tilts to the side
Stand upright with the feet spread shoulder width apart. A little diversion one hip to the side, the same side where you slide the hand on the leg downwards, you will feel the tension on the other side of the hull. Is repeated three times. Then complete the exercise in the other direction.
The extension of the back
- Original position as when bending to the side, hands on hips. A little bending back, joined the shoulders and slightly lifting his chin, but not so high to look at the ceiling. Is repeated three times.
- After the completion of the last repetition, before you can complete the exercise in a neutral, vertical position, slightly lean forward, rounding your shoulders.
Warning
Stop immediately if any exercise causes new or increased pain or increased circulation. With the extension, can make the problem even worse. In the first two days here we offer the exercises should be repeated up to three times each about three times a day. The rest of the time just resting. The reduction of pain gradually increase the number of repetitions up to a maximum of 10 times each exercise.
The road to recovery
If the pain gradually recedes (if not, consult with your doctor), then after two days of rest and recreation you can continue with a normal life. To restore mobility and flexibility, it is important that you be as active as possible; of course, that you do not need to do anything that may interfere with the eventual recovery. But, now it makes sense to relax the arms for a period of one hour or so each day to give the tissue time for healing and treatment.
If the pain returns
If you are not careful and follow the rules that are listed in the table below, there is a threat that by making an awkward move, you break all of the work, and it will lead to the continuation of pain in the back. If this happens, immediately stop work and lie down on a hard surface with the face down or on their backs, or to accept that position, which previously contributed to the elimination of pain.
Lying on your side
This position is not so favorable for your spine, as well as the others, but it so happens that you will feel comfortable only in this position. In this case, place a pillow between the knees of the thigh at the top, not pushed forward, causing twisting of the lower spine. Also, it can be useful to put another pillow against the abdomen and chest as a pillow, like you're hugging it for support of the spine from the front. Do not place more than one pillow under the head, especially if you have a pain in the neck, or the upper part of the 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 normal activities. But, do not forget the following:
What not to do
- Do not lift or stoop.
- Not difficult to work: do not vacuum, do not come out, do not iron.
- Do not make steep climbs and descents.
- Do not carry gravity, such as shopping, suitcases, mountains of wet clothes.
- Do not start a sports activities associated with heavy cargo.
- Do not sit or stand for long periods of time without changing the body.