Sudden attacks of acute back pain can be very painful, but this does not 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 country mouse, ligaments and joints back has become less critical that you can do to remove the chronic causes. The cornerstone of treatment of attacks of acute back pain is a graded program of exercise in combination with rest. In this section you will learn what you need to do, if you launched an attack, and when to call your doctor who knows the step recovery program that includes exercise, posture, relaxation and self-help techniques.
Causes of acute pain
The most common cause of acute back pain are chronic, long-existing disorders, such as bad posture or weak muscles in the abdomen. This deviation can increase the load and stress on the spine and muscles of the spine to such an extent that happens with his injury. Degenerative processes such as osteoarthritis and osteoporosis, when their development has reached a level of tissue damage, can also cause acute pain in the back. In such cases, in a day or two, you may experience temporary relief, but it is very likely that the cramping will be repeated until, until you find and eliminate their chronic reason.
Chronic causes of acute back pain
If it is a sharp pain, which is the result of an injury caused by chronic diseases, the most likely causes can be the following.
- Improper posture;
- The weakness of the abdominal muscles;
- Osteoarthritis;
- The development of osteoporosis.
Mechanical causes of acute pain
Chronic conditions were not always the main cause of acute back pain. Very often the attack can cause movement, which in itself seems unimportant, for example, tilt to lying on the floor of the bag. In fact, the damage occurred a day or two before, but not the usual 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 rigid and painful, or relax to such an extent that it is able to support the spine, while ligaments and joints have not yet returned to its normal state. So only mechanical failure destabilizie the whole system, and the result is a seemingly trivial movement may become the last straw that will cause a muscle spasm, sprain of ligaments, ruptured disk, or inflammation. The wrong 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 things out of the trunk of the car, creating additional stress on your back. When you lift weights stooping, joints tense up stronger, and this leads to the fact that all of the already weakened joint, disc or ligament, they cannot cope with the extra load.
Excessive or unusual physical exertion
Strenuous exercise, especially associated with the rotation of the body (tennis or dance), are often the cause of acute back pain. Some type of exercise movement directed primarily in one direction (forward bending), and involved only one group of muscles. The muscles on the opposite group have become stretched, weakened and no longer able to shrink and reject the case back. This means that the muscles and ligaments become strong enough or not flexible enough to withstand the greater load, when rotating the torso.
What to do when in pain?
If you have a sharp pain first, stop doing what you are doing, lie on the bed or on the floor, even if it means that you have to crawl (the only exceptions to this rule are cases when you suddenly numb leg, or both legs, you had an accident, fell or got 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 the standing position. The reduced pressure can significantly relieve pain and allow the muscles covered with a protective spazmom, the ability to relax. You can also help yourself with effort, the purpose of which is relaxation of the mind and the body: try not to worry for their forced immobility, no matter what you were doing when the attack started, it is possible to then click finish.
What is claimed
The best way to reduce pressure on the spine lying on your back. Try to lie down first, without a pillow, but if the pain is not gone, put it under the head. If necessary, place a pillow under your knees to the lumbar spine are not too curved. If the pain down to the legs, put a pillow under your lower legs so that hips and knees are aligned at a right angle, it will help to take the pressure off the sciatic nerve.
In some cases, the position of lying on your back, will not facilitate the pain. If you find this position painful, try the maneuvers shown in the article quickly eliminate the pain, to find a situation in which pain is not felt. The answers to the questions that are proposed in the list below will help you determine how serious your problem is, and determine what action to take.
How serious is the problem?
With use placed under the questionnaire, you can figure out what to do in your case, but if you have any doubts, consult your doctor.
If your situation meets at least one of the following assumptions, which do not move and ask someone to call an ambulance.
- You just had an accident.
- You have recently dropped or severely bumped.
- Suddenly numb leg or both legs.
If your situation meets at least one of the following assumptions immediately consult a doctor. Call the district or contact the emergency room.
- You have pain in the chest, left arm or left side of the jaw.
- Pain persists and increases, this does not help and a change of position.
- These seem to growing weakness in the legs, accompanied by their numbness and may experience problems with urinating and bowel movement.
- The pain is severe, long lasting, stops only when tilted forward.
If your situation meets at least one of the following assumptions, please consult your doctor in the coming days.
- You feel numbness or tingling in an arm or leg.
- Last time, when you lose weight and feel General weakness and fatigue.
- You are a woman, you have already had menopause.
- You are pregnant.
- You are a vegetarian or on a diet.
- You are already more than 60 years.
If your situation meets at least one of the following assumptions stay the day in bed, and if no improvement, consult your doctor.
- The character of the pain changes when you move or change the position of the body.
- Recently you have performed the unaccustomed exercise is associated with a lot of load.
- You awkwardly turned or lifted heavy objects.
Quickly eliminate the pain (first day)
If the position proposed in the previous article (What to do when in pain), it is not appropriate for you, try the poses, described below, to find the position in which pain is not felt, and left for 24 hours, but do not forget that exercise is strictly limited to the amount that is needed to reduce the inflammation and prevent immobility. Because the causes of pain in different people are different, you need to try every pose and every exercise and in this way to find those, which are you the most help. If certain changes in body position, during exercise you feel that the pain is eased, that this resting pose. On the contrary, does not remain in any posture, if the pain increases. Try the movement on the bed, if you have a hard mattress, otherwise, use the fitness Mat or the carpet.
Posture, eliminate pain
- Lie on your stomach with your hands at the sides.
- If the pain does not recede, put a pillow under your belly. If this does not work, gently turn the thigh and try to the right and to the left, because the effectiveness of all movement is determined by the location of the injury. He laid his head on his hands, so that if you prefer.
Warning
If any exercise causes new or increased pain or increased traffic, immediately stop it. With continuing, can problem 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. Reduces pain gradually increase the number of repetitions up to a maximum of 10 times each exercise.
The tilt of the pelvis
- Lie on your back and bend your knees at a right angle, the legs must stay on the ground.
- Flex the lower back, tearing the back from the ground, and then with force pull her to the ground. Ensure that the thorax remained motionless while the hips tilt forward and back.
- 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, start to gradually increase the number of repetitions of the exercises 10.
Rolling knee
- Lie on your back and bend your knees, as in the previous exercise, but the thighs should rest on the floor.
- Shift the knee from side to side, dropping them on the ground as low as is comfortable. Repeat the exercise three times. After two days, start to gradually increase the number of repetitions to 10-fold.
Abolition of the pain (second day)
When doctors believe that it is the best treatment for acute back pain, it is absolute peace, but it is now found that it is more efficient to alternate rest with exercise. If after 24 hours you will not feel any improvement, call your doctor, but if pain has decreased, add recommended is the article for "Fast pain" exercises, which are shown below. Help to prevent stiffness of the back muscles and thus reduce the likelihood of problems in the future, and to maintain muscle tone and strength.
The deformation of the lies
- Lie on your stomach on a Mat or a rigid mattress, rising up on my knees. Relax and stay in this position up to the number 10. Come down, relax; repeat the exercise three times.
- Repeat the first exercise but this time rise up on your hands, not the knee.
Knee
Lie on your back on a hard surface. Bend your knees at a right angle, and then tighten them to the chest. Hold them in this position up to the number 10, then slowly lower the leg to the ground. Repeat three times.
Tilted to the side
Stand straight with your feet spread shoulder width apart. Slightly diverting one hip to the side, on the same page, where you push the hand on the leg down, you will feel the tension, on the other side of the torso. Repeat three times. Then complete the task in the other direction.
The extension of the back
- Its original position when bending to the side, hands on hips. A slight bending of the back, joining shoulders and slightly lifting his chin, but not so high to look at the ceiling. Repeat three times.
- After the last repetition, before you can complete the task in a neutral, vertical position, slightly lean forward, rounding the shoulders.
Warning
Stop immediately if any exercise causes new or increased pain, or increased traffic. With continuing, can problem 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. Reduces pain gradually increase the number of repetitions up to a maximum of 10 times each exercise.
The road to recovery
If the pain is gradually lost (if not, check with your doctor), then after two days of rest, and exercise can resume a normal life. If you want to restore your mobility and flexibility, so it is important to be as active as possible; of course, you do not need to do anything that would interfere with the final processing. Now, it may make sense to relax on your back for an hour or so each day to make tissue time for healing and self-healing.
If pain returns
If you are not careful and follow the rules, which are listed in the table below, there is a danger that by making an awkward move, you break all the work done, and this will lead to the resumption of back pain. If this happens, immediately stop work and lie down on a hard surface with the face down or on your back, or accept that the position, which has already contributed to the elimination of pain.
Lying on your side
This position is not so favorable for your spine, just like the others, but it so happens that you are comfortable only in this position. In this case, place a pillow between the knees to the thigh at the top, not pushed forward, which causes a twisting in the lower part of the spine. You can also be useful to put another pillow against the abdomen and chest as a cushion as you are hugging it for support of 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 and finally, to return to normal activities. But do not forget the following:
What not to do
- Do not lift or stoop.
- No heavy housework: not a vacuum, not out, do not iron.
- Do not make steep climbs and descents.
- Not weight bearing, such as shopping, trunks, suitcases, mountains of wet clothes.
- Do not start the sporting activities associated with the load.
- Do not sit or stand for long periods without changing posture.