How can you get rid of back pain? Initially, you need to establish the reasons for its appearance. Pain in the lower back, even in older people, is not a sign of old age. In many ways, this is considered neglected health problems.

The factors causing lumbar discomfort are not always age related. Lower back pain can also occur in children. The reasons are as follows:

Spine injury. Pain can be bothersome even after treatment.
Poor posture can cause curvature of the spinal column. With scoliosis, the center of gravity shifts and the load on the vertebrae is unevenly distributed.
Inflammatory processes in the tissues of the vertebrae or intervertebral hernias often cause back pain.
Diseases of the internal organs (kidneys, liver) can also be accompanied by pain in the back.

There are a number of other reasons that are due to external factors:

Improper load distribution when lifting and carrying weights can cause lower back pain.
Prolonged presence of the body in an uncomfortable position leads to tension in the muscles of the back and, accordingly, the occurrence of pain.
The appearance of discomfort can be provoked by drafts in the room.

How to get rid of back pain? Therapy should be selected taking into account the etiology of the disease. For example, another type of lower back pain can occur in pregnant women due to the displacement of the vertebrae, which pulls the muscles of the back.

We reduce the risk

If it turns out that pain occurs due to osteochondrosis and associated disorders in the joints of the spine and muscles, your task is to avoid risk factors that can lead to new exacerbations as much as possible.

Don’t lift weights. At the same time, the pressure on the intervertebral discs and joints of the spine increases sharply. If they are in good condition, the body can compensate for this, provided that you do not “pull” loads too often and they are more or less adequate to your strengths. But even with a healthy back, it is not recommended to lift more than 15 kilograms at the same time. With osteochondrosis and spondyloarthrosis, adaptation to the load decreases, and even lifting such a weight that you could easily cope with before can lead to pain. It is especially dangerous when you combine weight lifting with turning your torso to the side.

Don’t sit for long periods. The well-known oriental wisdom saying that it is better to sit than to stand is a poor guide to action for problems with the spine. The load on the back while sitting is almost twice as high as when we are standing. And if a person slouches, puts one leg under him or leans forward, then the pressure on the intervertebral discs and joints of the spine is also unevenly distributed. In addition, with a long stay in a chair or chair, the muscles surrounding the lower back and neck are overstrained.

Alas, today many of us sit for 8-10 hours a day simply by virtue of our profession – more and more people work at the computer. Be sure to get up once an hour and warm up: stretch, do a few smooth bends, just walk. It is important that the workplace is as comfortable as possible. Semi-rigid office chairs that follow the curves of the spine are considered ideal. If the employer has not taken care of this, you can purchase a special orthopedic pillow for the lower back. It is also worth using if you spend a lot of time in the car. And of course, it is advisable to sit less outside of work.

Avoid hypothermia. Of course, it cannot affect the state of the spine, but it is easy to provoke a spasm of the back muscles. Dress appropriately for the weather, so as not to freeze and sweat, do not stay in a draft.

Move. After an attack of back pain, many try to take care of themselves and therefore severely limit physical activity, refuse to walk and even more so to work out in the gym. This is the wrong tactic.

In the absence of movement, the muscular corset of the back weakens and part of the load that the muscles previously took on is transferred to the spine. This further accelerates the destruction of disc tissue and articular cartilage.

With a problem back, you should not train too intensely, play team games, jump, lift dumbbells. But walking, swimming, stretching exercises will only be beneficial.

How to avoid triggering pain?

How can you get rid of back pain? You can get rid of it when the exact reason is established. It is not always possible to diagnose yourself on your own.

One of the right decisions would be to visit a neurologist or orthopedist. After examining all the symptoms, he will be able to determine the real cause of the discomfort. And in this case, treatment will be prescribed. After all, it is necessary to fight not only with the consequence (symptoms) of the disease – it is necessary to determine the factors that cause it.

It is possible, at first, before the diagnosis is made, to use painkillers (“Analgin”, “Aspirin”, “Ibuprofen”).

In addition to medications, several methods can help relieve pain at home.

How to get rid of back pain quickly?

Acute pain that comes on suddenly can be caused by sudden movement or heavy lifting. This can lead to stretching of the back muscles and severe pain.

In this case, it is necessary to observe bed rest for several days. If it is not possible to seek help from a specialist, use a few simple tips.

How to get rid of back pain? Ice can be applied to the lower back to reduce pain. There are several ways:

as a compress, you can use a wet cloth in a bag, kept in the refrigerator for half an hour;
put ice cubes in a bag and attach to a sore spot;
various frozen foods (vegetables, meat) can be applied.

Having applied such a compress to a sore spot, you need to wait until the pain subsides.

How to get rid of back muscle pain? In some cases, heat can be used instead of cold. 3 days after the onset of acute pain, you can do heat wraps. The patient lies on his stomach, and a warm towel is placed on his lower back, which is moistened with an infusion of anti-inflammatory herbs. A bag is placed on top and an electric heating pad is placed on it. The procedure time is no more than 30 minutes.

A very effective method is the alternation of heat and cold, since such a contrast stimulates the normalization of blood circulation.

How can you get rid of chronic back pain?

How to get rid of back pain permanently? Very often people suffer from constant pain. To get rid of it completely, you should change your lifestyle.

Discomfort often occurs when a person sleeps on a soft bed. In order not to experience pain, it is better for him to sleep on an orthopedic mattress and pillow. In this case, the weight of the body during sleep will be distributed evenly over the entire spine.

Acetylsalicylic acid is considered a proven home remedy for back pain. A drug based on it will help relieve inflammation, which can cause discomfort. Sometimes Ibuprofen helps to completely get rid of pain.

Low back pain during pregnancy

How to get rid of back pain during pregnancy? The unpleasant sensations in the back that a woman experiences during the period of gestation cannot always be removed. After all, the cause of pain is changes in the body.

There are several reasons for this pain:

the belly growing with the fetus, tightening part of the muscles, creates tension in the back;
during pregnancy, the spine is bent, as a result, it takes an unusual position;
the growing fetus begins to press on the woman’s urogenital organs, which can also cause pain.

How to get rid of back pain? There are some tips for a pregnant woman to reduce back pain:

wear only low-heeled shoes;
sleep on a hard mattress;
Do special exercises for pregnant women that can reduce back pain;
compresses, especially hot ones, are best avoided.

How to sleep properly for back pain

Healthy sleep is important for the well-being and normal performance of a person, this is understandable to everyone. But sleeping well when your lower back hurts is very difficult. The reasons for the pain may be different: intense training affects, it may blow. What if the pain is a wake-up call from the spine?

What does the lower back hurt?

The reasons can be different, and only a qualified medical specialist – an orthopedic surgeon or an osteopath should be involved in their establishment. First of all, all pains can be roughly divided into two groups. The first includes the so-called primary pains that appear due to skeletal or muscular pathologies of the spinal column.

These include osteochondrosis, degenerative lesions of the cartilage and bones of the spine, spondyloarthrosis – damage to the intervertebral joints.
Anything other than this is included in the group of secondary pains – in this case, painful sensations arise not from the vertebrae, but from the tissues around the lumbar region.

These are scoliotic deformities of the spine, tuberculosis, osteomelitis, osteoporosis and softening of bones, arthritis, ankylosing spondylitis, tumors in the paravertebral space, fractures of various types, disorders of cerebrospinal blood flow, pelvic and intestinal diseases (in this case, the pain has a reflected character).

In addition, many other illnesses can have low back pain as a symptom.

Where to sleep?

Can’t remember a time when your back didn’t hurt? Then it’s time to throw away the bed and mattress, especially if you have feather beds or wadded mattresses. It is they who do not give the lower back proper rest.

We need to start with the fact that the sleeping place should be a rigid structure with a solid orthopedic base. Attention: if pain in the lumbar region is caused by problems with the spine itself, then a dense wooden “shield” with special springs / blocks should lie under the mattress. Ask loved ones to make a small observation: lie on the bed, it should not have a sag in the lower back. Ideally, the bed should take the shape of the curves of the spine.

A less time consuming alternative can be a water mattress without waves, with regulation of density. The pressure on the body on such a mattress is distributed equally, which allows you to sleep all night in one position.

What position to sleep in?

For healthy sleep, you need to take the right posture. Experts advise sleeping on your back with your legs slightly bent. There should be an orthopedic pillow under the head and neck, and the shoulders and back should be directly on the mattress. It is necessary to bend the legs, based on the following considerations: when a person stretches the lower limbs, then the tendons of the thighs and buttocks are stretched, which can increase lower back pain. You can place a roller or small pad under your knees. Taking this position, you immediately feel the relief of pain in the lumbar region and relaxation.

Another great pose will be the so-called embryo pose: you need to lie on your side, pull your hips to your stomach, while your back will bend in an arc. You can put a pillow between your legs to prevent your hips from turning and load your lower back.

If you are used to sleeping on your stomach, then you need to put under the groin and pelvis, again, a small pillow or roller so that the lower back does not move forward and does not bend excessively. It can also relieve pain and ligament tension.

In some cases, the pain relieves the tight pulling of the lower back with a towel to form a knot in the front just before bed, this will keep the muscles and ligaments still and also relieve the pain.

How to get out of bed?

The lower back hurts, sleeping in the correct position is only 50% of the success. In the morning, you still need to get up correctly so that there is no sharp painful blow. First, you need to warm up: do the preparatory exercises – bend and unbend your arms, then your legs to stretch them well. Then you need to smoothly roll onto your stomach if you slept on your back, then put one foot on the floor on your knee. After that, you need to carefully transfer the body weight to the supporting legs and arms. You need to get up slowly, without sudden movements.

Of course, you don’t need to endure pain, you need to consult a rheumatologist or osteopath, who will prescribe the required treatment, medications, and so on.

If your back hurts, shoulders.

The main way to prevent pain in the back, shoulders, arms and legs is not a posture, but a properly selected orthopedic mattress. For some reason, many people are sure that it is better to sleep on a hard: they say, yes, I suffer, but it’s more useful. It’s a delusion. I guess it goes back to Soviet times, when most people slept on squeezed carapace nets that turned into a kind of hammocks. And so they put boards under them so that they were even. There is a very small group of people who sleep on hard stretches their spine a little, and they feel a little better. Most don’t need this.

The mattress should be chosen as soft as possible, but retaining orthopedic properties. That is, it should follow the contours of the body, but not sag like a hammock.

So if your back hurts, the first step is to get rid of the hard or old box spring. By the way, an orthopedic mattress has at least 500 springs per square meter, and a regular mattress has 20-30 springs. The top layer is made from modern flexible open cell foams. Of course, weight must be taken into account when choosing. If a person weighs 100 kg, he needs a stiffer mattress so that he does not turn into a hammock.

The importance of proper sleeping posture

The state of the whole organism depends on proper rest of the back.

The human body rests during sleep only if it is comfortable. Several factors are important: a comfortable environment, no noise, the right bed and accessories, and a competent sleeping posture. To understand why the correct position of the spine during sleep is so important, it is enough to consider the features of the human anatomy:

the brain works around the clock, even during a night’s rest, absorbing the function of blood circulation – up to 15% of the total volume;
the head also processes up to 20% of all incoming oxygen, and this with a brain weight of 2% of the total mass of a person;
the correct supply of oxygen and its processing ensures the correct operation of the carotid and vertebral arteries, which pass through the canal of the processes of the cervical vertebrae; it is these channels that provide normal nutrition to the posterior parts of the brain;
with an insufficient amount of blood, which is not delivered due to compression of the nerve endings and blood vessels, a dysfunction occurs;
against the background of these disorders, the oblong bridge and the cerebellum cease to work correctly, causing disruptions in the respiratory, cardiac and digestive spheres.

All these disorders occur under one condition – the wrong position of the human body during sleep, leading to cell hypoxia, decreased intelligence, impairment of memory and attention. This is why it is important to maintain the correct position of the spine.

Poses not to sleep in

Sleeping on a high pillow harms the spine

Before you understand how to sleep with back pain, you need to know how you should definitely not rest.

You do not need to choose a pillow that is too high and lie down so that your back is up – this causes cervical osteochondrosis and stroke in the elderly.
Sleeping on your stomach leads to twisting of the neck and squeezing of the throat, which leads to constriction of the carotid artery, difficulty breathing, and reduces the volume of the lungs and chest.
You should not put your hands behind your head – this leads to the development of brachioplexus syndrome, in which blood vessels and nerves are squeezed, hands become numb, and muscles are overstrained.
it is forbidden to sleep in a sitting position – when you relax, the vertebral discs begin to stretch, which leads to pain in the neck and lower back.

After a long stay in the wrong sleeping positions, swelling, back pain, headaches may appear. The same goes for sleeping without a pillow, which is wrongly assumed to be correct.

Sleeping without a pillow leads to the straightening of the physiological bend of the neck, which causes curvature of the discs and the development of cervical osteochondrosis.

Seat, pillow and mattress

The sleeping mattress should be flat, without indentations

When choosing a surface for sleeping, doctors advise against giving preference to a sofa and other places where there are pits, depressions and other irregularities. The mattress should be horizontal, moderately hard and soft. For back pain and diseases of the musculoskeletal system, doctors may advise the purchase of an orthopedic mattress with certain characteristics.

The pillow should be of optimal height. There are special orthopedic pillows with memory effect, but their use can be uncomfortable – you need to get used to them. It is important that when choosing a pillow, it is clear that it allows you to keep the line of the chest, neck and lower back at the same level.

A few more recommendations for choosing and organizing a bed:

in the presence of diseases, hard mattresses are useful, they relieve stress and tension, help from pain;
people over 45 years old are suitable for soft, special mattresses that relieve pressure points in places of contact;
young, especially children and adolescents, to eliminate the risk of curvature of the spine, hard mattresses are more suitable;
with excess weight, the rigidity of the bed should be greater than with a lack or normal body weight;
in case of excessive physical exertion, an anatomically correct, orthopedic mattress model capable of relieving stress is required.

Stores offer options for double-sided mattresses – with a harder or softer side for a permanent base and orthopedic for cases of strain or pain.

Body position for pain-free sleep

A pillow under the knees relieves stress on the lower back

When choosing a body position to sleep without back and lower back pain, you need to remember some rules:

If your favorite sleeping position is on your back, you can put a pillow under your knees, relieving pressure from the spine and maintaining a natural deflection in the lower back. The head and shoulders should be correctly positioned on the pillow.
If you sleep more often on your stomach, you can put a small pillow in the pelvic area – it will relieve pressure and support your back in the desired position. There should be a very thin pillow under your head, but ideally it is better to refuse sleeping on your stomach.
If you usually sleep on your side, you can put a narrow pillow between your knees in the area of the upper legs – it will relieve tension from the back and hips. The pillow under the head should keep the spine straight.
In other positions, you need to ensure that there are no large spaces between the mattress and the body, in these cases small pillows can be placed in them.

To prevent injuries and properly roll over in bed with pain in the spine, it is recommended to do rolls immediately with the whole body: squeeze the knees and roll over.

How to get out of bed with pain?

Sleeping properly is half the battle. Waking up in the morning, you should get out of bed correctly without provoking an attack of pain. Before getting up, stretch your legs and arms: do some flexion and extension exercises. Smoothly roll onto your stomach if you slept on your back, and lower one leg to the floor, placing it on your knee. Now transfer your body weight to this leg and your arms. Get up smoothly, without making any sudden movements, due to the strength of the hands and support on the legs.

You can get up in another way – roll over on your side and bend your knees, lift your body on your hands, leaning on the edge of the bed, while lowering your legs from the bed to the floor. Keep your loin and back straight.

Important: do not jerk out of bed – this can cause severe pain.

In parallel with proper sleep, a course of treatment with a rheumatologist or osteopath, medication, massage and other methods of pain relief is needed.

For examination!

Any pain is a signal that not everything is well in the body. So, even if you lay down and everything went away, it is worth finding out what caused the attack.

The most common cause of back pain is osteochondrosis, which is the destruction of the intervertebral discs. This condition can occur against the background of trauma, but is more often the result of natural aging of the body. With age, the discs become less moist and elastic, and they are less resistant to stress. Their height decreases, which means that the distance between the vertebrae is reduced. This can lead to a clamping of the nerve roots coming from the spinal cord – in this case, sciatica occurs, which is accompanied by severe pain.

The joints of the spine also suffer. When the disc height decreases, the surfaces of the joints move relative to each other, and this accelerates the wear of their cartilage. This condition is called spondyloarthrosis and it also causes pain. Usually it is aching, moderate, but in certain situations it can be acute. In addition, damage to the discs and joints of the spine often leads to spasm of the back muscles, and this is painful in itself.

Nevertheless, pain against the background of osteochondrosis is, although unpleasant, but not the most dangerous option. So the back can hurt due to a fracture of the vertebra, tumors, inflammatory lesions of the intervertebral discs, due to impaired renal function. Therefore, you must definitely consult a doctor and try to identify the cause.

Indications for pain relief

The causes of back pain can be different – they need to be clarified before treatment

When a lumbago or pinching of the intervertebral nerve occurs, the condition requires rapid elimination of the pathology. There are a number of reasons for the appearance of pain. They can be caused by internal disturbances in the body or by external factors:

bruises, trauma to the thoracic region or femur;
intervertebral hernia;
scoliosis;
osteochondrosis;
inflammatory processes of the vertebrae;
rachiocampsis.

In some situations, discomfort can be caused by muscle strain, uncomfortable body position, carrying weights, hypothermia, drafts. In such a situation, you can relieve spinal pain at home on your own.

Back pain affects both men and women with equal frequency. Depending on the area of the lesion, it can give off to the thoracic region, scapula, neck, lower limbs and groin.

Back discomfort can be caused by diseases of the internal organs. Soreness on the right occurs with pathology of the liver or right kidney, on the left with disruption of the cardiovascular system and the left kidney.

How to choose the right approach to treatment

Most often, ointments are used for back pain, if it does not help, you need to take a pill

Most often, pain syndrome develops in the lower back. Sudden pain causes confusion and fear, legs become “wadded”. You need to be able to help yourself on your own. First of all, you should calm down, as due to fear, the muscle spasm only intensifies.

First aid for back pain at home consists of the following steps, performed step by step.

Lie on a flat, hard surface – sofa, bed, floor.
Take a comfortable position on your back or side with your knees bent.
Cover yourself with a light blanket or blanket.
Use an anesthetic ointment or gel that does not contain a warming agent.
Ice or frozen food, always wrapped in a cloth, can be applied to the sore spot.
Take Nurofen, Analgin or Pentalgin.

The load on the spinal column is reduced, a comfortable posture reduces pain. Sometimes it is possible to do without medication. If the discomfort is caused by muscle spasm, the soreness disappears after a few days. During this period, you need to take care of your back, not to overcool, exclude heavy physical exertion and lifting weights.

You should contact a neurologist to confirm or refute the diagnosis. In about 10% of cases, after the acute period subsides, the pain becomes chronic.

Drug treatment

Lumbar pain is capable of delivering maximum inconvenience, so a person’s desire to relieve it as soon as possible is absolutely natural. You can relieve acute back pain at home with the help of tablets (Movalis, Naproxen, Ibuprofen), ointments (Voltaren, Dolobene, Finalgon) or injections (Pyridoxine, Hondrogard). But taking medication on your own, you should still listen to the warning of the Ministry of Health about self-medication.

Clinical therapy

In hospitals, advanced cases of osteochondrosis with severe pain syndrome are treated with drug injections. The most effective method of this kind is novocaine blockade. This method of pain relief is close to local anesthesia. When injected, the drug penetrates directly into the nerve endings and blocks pain signals from entering the brain.

Blockade is an effective but extremely symptomatic method of therapy. The injections do not cure the disease itself, but only stop its manifestations. Often, such a procedure is prescribed for diagnostic purposes – doctors need to find out which nerve is inflamed and gives pain symptoms.

Drug blockade as a method of therapy has certain advantages:

Fast response (analgesic effect occurs literally in a few minutes);
Minimum penetration of the drug into the general bloodstream (reduction of side effects on the entire body);
Possibility of frequent use (if necessary).

In addition to analgesics, to enhance the healing effect, antispasmodics, decongestants and substances that stimulate trophism (nutrition) and blood supply to the affected area are sometimes introduced into the body. Intramuscular administration of vitamin preparations is allowed.

The most topical drugs used for blockages are: Lidocaine, Novocaine (anesthetics), Hydrocortisone (corticosteroid anti-inflammatory drug), B vitamins, ATP (for cell nutrition), Lidase. Blockades are epidural (made directly into the vertebral structures), paravertebral (an injection is placed in the surrounding tissue).

Other types of clinical therapy for the treatment of pain syndrome: drug electrophoresis or phonophoresis, magnetotherapy, hypothermia (exposure to cold), paraffin, ozokerite applications, kinesio taping (application of therapeutic patches), reflexology – acupuncture.

Compresses and rubbing

The most common ways to relieve low back pain at home include compresses and rubbing using a variety of bases (alcohol, water, fat). Compresses are made mainly before bedtime, and, depending on the composition, are kept for a certain time. Some compresses last 30-40 minutes, others do not take off until the morning.

Salt compress

A compress with a saturated saline solution is applied and tied to the lumbar region with a towel, scarf or handkerchief made from natural materials and left for 8-12 hours. To do this, one part of the salt is dissolved in 10 parts of hot water and a cotton cloth or gauze is moistened in the solution. The fabric is folded in several layers, applied to the sore spot, a plastic wrap is placed on top and fixed. Several procedures with such a compress can significantly relieve acute pain at home.

Honey compress with mustard plasters

Honey compress has remarkable anti-inflammatory properties, however, like other beekeeping products. Honey is applied in a thin layer on the sore part of the back, covered with a paper towel or a few toilet paper soybeans. Mustard plasters, polyethylene are placed on top and fixed with something woolen.

It’s great if you manage to withstand this treatment for an hour and a half. If not, be patient as much as possible. This recipe is a wonderful traditional home remedy for the lower back.

A selection of recipes for folk remedies for pain relief of the lower back

Together with traditional herbal tinctures, honey, alcohol solution, blue or green clay, burdock and horseradish leaves, garlic, black radish, mustard and other plants are widely used in folk medicine.

The course of treatment should be at least 3 days.

Burdock

A wonderful, proven by personal experience, folk method using burdock leaves, successfully relieves excruciating pain in the lumbar region. The leaves are used both fresh and dried.

The washed fresh leaves (10 pieces) are usually pumped with a rolling pin until thick veins are softened and stacked on top of each other. Place a pot of boiling water on top of the leaves and soak for 10 minutes. Cover the structure with a towel or blanket. Fix the burdock leaves heated in this way on the sore spot with a tight bandage for 2 hours. The course of treatment lasts 5–8 sessions.

Potato compress with honey

Use horseradish root, raw potatoes, and honey to make this powerful recipe. Chop horseradish in a meat grinder, grate potatoes on a fine grater. Mix the ingredients with honey so that you get a thick gruel. Apply the mixture in a centimeter layer on the sore area of the back, wrap with cling film and fix with a wide sheet of natural fibers. Such an effective folk remedy will help warm up the lower back and relieve pain. Be patient, as the burning sensation will be quite intense. At the end of the procedure, remove the gruel, wipe the back with a paper towel or napkin, and lubricate the skin with baby cream or sea buckthorn oil.

The procedure is rather unpleasant, but very effective. The mixture will need to be redone daily.

Horse Chestnut Ointment and Golden Mustache Tincture

Tinctures on alcohol or homemade moonshine are very common in the practice of treating the lower back. And it is not unreasonable that they have a special place in the ranking of effective pain relievers. Alcohol tinctures of golden mustache, chestnut flowers, calendula, lilacs bring significant relief in relieving back pain. This tincture is moistened with a towel or folded fabric in several layers and tied to the lumbar region.

Separately, I would like to highlight the ointment from the flowers or fruits of horse chestnut. The fruits of this tree have such an effective therapeutic effect that they are widely used not only in folk medicine, but are also included in many pharmacy ointments and drops.

To prepare the ointment, take a third of a glass of chopped chestnuts and 250 g each of badger fat and melted inner lard. Put all the ingredients in a thick-walled saucepan or cauldron, bring to a boil and keep for half an hour on the lowest possible heat. Then strain the mixture through cheesecloth into a well washed and wiped dry jar.

Apply the ointment to the sore spot and wrap it up for a day. Such a medicine is effective not only for diseases of the back and joints, but also for vascular diseases such as thrombosis, phlebitis, varicose veins, hemorrhoids.

The most popular methods for dealing with back pain

Before moving on to traditional methods of dealing with back pain, I propose to consider the most popular and most effective methods.

1 Massage mats. Such a rug as – Tibetan or Kuznetsov. Or a very popular modification of these rugs – APPLICATOR LYAPKO (you can read more about the link). This is not the cheapest way, but one of the most effective, judging by the reviews of people and doctors.

2 Creams. There are effective and ineffective, expensive and cheap – it is very difficult to find a good cream for back pain and not stumble upon a fake. When choosing a cream, I advise you to use the recommendations of friends and certainly not advertising.

3 Massage. It’s generally 50/50. I got to a good specialist, got the effect, didn’t get it – money wasted. I do not advise you to go to the first person you meet, as you can not only not get a healing effect for your back, but also aggravate the situation.

Pelvic tilts

1. Lie on your back and bend your knees at a right angle, while keeping your feet on the floor.

2 Bend your lower back, lifting your back off the floor, and then press it firmly into the floor. Be sure to keep your chest still while your hips swing back and forth.

3. Repeat the exercise three times, at the end of the exercise the lower back should take a neutral position in the middle between the extreme ones.

After two days, start gradually increasing the number of repetitions of this exercise to 10.

Rolling knees

1 Lie on your back and bend your knees as in the previous exercise, but keep your hips on the floor.

2 Shift your knees from side to side, lowering them to the floor as low as comfortable. Repeat the exercise three times. After two days, start gradually increasing the number of repetitions up to 10 times.

How to handle acute back pain

After reducing the severity of pain, be sure to consult a doctor who will correctly determine the nature of the disease. Do not forget: acute back pain is a symptom characteristic not only of osteochondrosis, but also of many other diseases.

It is possible to alleviate your condition on your own without harming your health, only knowing the diagnosis for sure, with the resumption or intensification of chronic pain that you already know well.

In the first hours of exacerbation, if possible, seek help from a manual therapist. With this method, you can relieve an attack, stop pain.
During an attack of acute pain, it is necessary to cool the place where the pain occurs. A cool shower or just cold (ice) on the lumbar region is perfect in such cases. If you use ice, then you must first wrap it with a towel so as not to cause frostbite of the upper layers of the skin.

If, in addition, heat is applied at the site of injury, this will only increase blood flow, and, therefore, aggravate the damage and increase pain.

If your back pain is very strong, unbearable, take a pain reliever, what you can find in your home medicine cabinet.
20-30 minutes after the first dose of the medicine, relief did not come? Take 1 or 2 analgesic tablets again. If the pain still persists, you will have to use stronger remedies. How to take and in what doses, you will learn from the instructions attached to the drug.

Caution: All medications have side effects. In addition, they eliminate not the cause of osteochondrosis, but only its symptoms. Therefore, taking them longer than 3-5 days is not recommended.

To reduce inflammation processes, you can use anti-inflammatory ointments on the area of pain. They will reduce the swelling that will be present at the site of the infringement of the spinal root, and thereby speed up the healing process.

But the use of painkillers should be only when indicated (severe pain). And we must remember that after drowning pain with drugs, our body will not be able to receive a signal about possible disorders in the back.

You will probably have to move around the house. Corsets, even elastic ones, are not often used now in medical practice, especially since they cannot be worn for a long time (more than 3-7 days, depending on the severity of the disease).

In a motionless state, the muscles weaken, quickly atrophy, and cease to serve as a support for the spine.
For pain in the thoracic and lumbar regions, always wear a wide (8-10 cm) tight leather belt, an officer’s belt, a weight-lifter’s belt, or a special so-called lumbar stabilizer.

To reduce the load on the affected lumbar or thoracic intervertebral discs, to avoid causing additional injury to them, use crutches to move around the house. Do not be alarmed, there is nothing wrong with that.

On the contrary, when sagging, the spine will stretch a little, the pressure on the nerve roots will weaken, and the pain will decrease somewhat. This “mini crutch traction” can be very effective.

If the condition allows, perform a hang (or half-hang) on a crossbar, a gymnastic wall. The intensity of pain in the cervical, thoracic and upper lumbar regions will be markedly reduced.
When the back pain relieves a little, approximately on the 2-3rd day after the exacerbation, with great care, perform a complex of physiotherapy exercises, depending on the location of the pain.

While doctors once believed that absolute rest was the best treatment for acute back pain, it is now found that it is much more effective to alternate rest with exercise. If after 24 hours you do not feel any improvement, call your doctor, but if the pain has improved, add the exercises shown below to the recommendations above. They will help prevent stiffness in your back muscles and therefore reduce the likelihood of future problems, as well as maintain muscle tone and strength.

Lying deflections

1 Lie on your stomach, on a mat or firm mattress, with your elbows propped up. Relax and stay in this position until a count of 10.

Get down, relax; repeat the exercise three times.

2. Repeat the first exercise, but this time stand up on your palms, not on your elbows.

Pulling up the knees

Lie on your back on a hard surface. Bend your knees at right angles and pull them up to your chest.

Hold them in this position for a count of 10, then slowly lower your feet to the floor.

Repeat three times.

Back extension

1 Starting position as when bending to the side, hands on hips. Bend back slightly, bringing your shoulder blades together and slightly lifting your chin, but not so high that you look at the ceiling. Repeat three times.

2 After completing the last rep, before completing the exercise in a neutral, upright position, lean forward slightly, rounding your shoulders.

How to get rid of back pain?

Mary Ann Wilmart, a member of the Physical Therapy Association and chair of the Department of Physical Therapy at Harvard University, says people should see a doctor right away with an injury or any back pain. “Early intervention will help prevent the development of chronic disease and eliminate the need for treatment and surgery,” she says.

Through a combination of constant activity, strengthening exercise and physical therapy, Hayes said the intensity of symptoms decreased significantly over the year. Here are 12 ways to help relieve back pain.

Limit Bed Rest

Studies show that people with mild back pain who spend a lot of time in bed feel pain longer and have a harder time coping with daily activities than those who stay active.

“Patients should stay in bed for no more than three days,” says Mike Flippin, MD, an orthopedic surgeon who specializes in back and spine problems at San Diego Medical Center. “I encourage my patients to start moving as quickly as possible.”

Keep Exercising

Exercise is often the best medicine for back pain. “Simple exercises like walking can be very beneficial,” Wilmart says. “During them, the body is in a neutral upright position.”

“But remember to move in moderation,” recalls Flippin. “Avoid strenuous activities such as gardening and movements that first provoked pain.”

Strengthen the Muscle Frame

Most people with chronic back pain will benefit from strong abdominal muscles.

“The torso is a complex of many muscle groups working together,” says Frank B. White, Ph.D., professor of exercise physiology at Western Missouri State University. – If the abdominal muscles are weak, the other muscles are the same. Strengthening the abdominal muscles can significantly reduce the load on the lower back. “

Improve Flexibility

Too much tension and tightness of the muscles can cause back pain. “Our goal when developing flexibility is to provide the same load on the entire body from the fingertips to the head,” says Davis. – Here’s one great exercise for this: sit on the edge of the bed, stretch one leg, and lower the other to the floor. Begin to stretch your hamstrings, bending forward while keeping your back straight. “

Stop Using Corset

It is tempting to be able to support the back muscles from the outside, but Davis argues that the corset should be used with caution. “Corsets are useful for strenuous activities like weightlifting, but you can only use them for 15 minutes,” he says. “If you wear a corset all day, the muscles it needs to provide stability will weaken and no longer support the spine.”

Apply Ice and Heat

Heating pads and cold compresses can help relieve the condition. Most doctors recommend using ice for the first 48 hours after injury – especially if there is swelling – and then moving to warmth. “But it’s hard to say which ice or heat is better,” says Flippin. “I recommend that patients use the things they relieve more effectively.”

Quit smoking

Smoking not only damages the lungs, it can also negatively affect the spine.

Results from a study recently published in the American Journal of Medicine show that current and former smokers are more likely to develop back pain than those who have never smoked.

“Nicotine causes small blood vessels to constrict, which reduces the delivery of blood to soft tissues,” says Flippin. “I tell all my patients to quit smoking: it can ease their back pain.”

Side bends

Stand straight with your feet shoulder-width apart.

Slightly moving one thigh to the side, slide your hand down the leg from the same side, you will feel the tension on the other side of the body.

Repeat three times. Then do this exercise the other way.

Sources used and useful links on the topic: https://FB.ru/article/318692/kak-izbavitsya-ot-boli-v-spine-v-domashnih-usloviyah https://aif.ru/health/life/1133162 http://www.temaufa.ru/articles/health/kak-pravilno-spat-pri-bolyakh-v-poyasnice-604/ https://aif.ru/health/life/lech_v_pozu_kakie_pozicii_vybirat_pri_sne_chtoby_ne_muchitsya_ot_boley https://NogoStop.ru /spina/kak-spat-chtoby-ne-bolela-spina-iv-kakoj-poze-otdyxaet-pozvonochnik.html https://www.passion.ru/health/zdorovyy-son/pravilnyy-son-pri-boli- v-poyasnice-58456.htm https://NogoStop.ru/spina/kak-izbavitsya-ot-boli-v-spine-v-domashnix-usloviyax.html https://Sustavi.guru/bol-v-poyasnice- lechenie-v-domashnih-usloviyah.html https://VashHondroz.ru/lechenie-osteohondroza-boli-v-spine https://econet.ru/articles/kak-bystro-izbavitsya-ot-boli-v-spine https://formulazdorovya.com/913473109463927782/ 12-sposobov-izbavitsya-ot-boli-v-spine /

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