Back pain — a common disease. The doctors who share in several types, but most of the people suffer from the so-called "non-specific low back pain". This means that the real reason for a constant pain is not defined: it may be a tumour, and pinched the nerve, and the infection, and the syndrome of the tail of a horse.
Medicine virtually not cope with a chronic non-specific pain in the back. The most popular methods of treatment of the pain — bed rest, surgery on the spine, analgesics, analgesics drugs, steroids, in most cases, help to reduce pain only in the short term, and sometimes even affect the health of the patients.
Traditionally, in the medical community, it was thought that the pain in the back (like any other pain is related to a serious accident or a problem anatomical. But recently, it has become clear that the processes of influence and of what is going on in our head.
A new understanding of the pain associated with the concept of "central sensitization". The basic idea is that some people continual pain changes occur in the relations between the body and the consciousness and improves the sensitivity to the pain until the things normally do not cause pain, are perceived as extremely painful. It turns out that some patients with chronic pain in the lower back can actually suffer from disorders of the functions of receptors of the pain.
In a growing number of studies, it is recommended to use in the treatment of pain in the back of the complex of the year or an alternative therapy.
Alternative methods of treatment of chronic back pain
Studies have confirmed that the course of active therapy (exercises, yoga, tai-chi), in reality, helps people to cope with the pain in the back. Can be effective, and other approaches (massage, manual therapy) — with the caveat that, often, they are not the panacea, but their effect is of short duration and of low.
In general, they do not cause harm to the body.
The main recommendation of the pain in the back — move more
If you have a bad back, the first reaction may be abstinence from all physical activity and the decision to lie down on the sofa, until the pain is not subsided.
Modern medicine is against. It is estimated that, in most cases, this is probably the worst thing you can do: physical activity can help to reduce the pain, while inaction seriously retard the healing of the patient.
Why help the exercises:
- they strengthen the musculature that supports the spine;
- increase flexibility and range of motion in the lumbar spine, which improves the functionality of the movements of the man and of the return to the normal life;
- activate the flow of blood to the soft tissues of the back, which triggers the process of recovery and reduces stiffness of the joints.
And this is only a part of the reason for regular practice of physical exercises before you get to the therapy of passive — an acupuncturist or a massage.
Some interesting facts:
- 20 minutes of aerobic exercise on the bike with 70% of the peak consumption of oxygen reduces the perception of pain in patients for more than 30 minutes;
- the increase of the flexibility of the lumbar spine and the hamstrings can reduce pain in lower back on 18-58%;
- complex, aimed at stabilization of the spine, to reduce pain in the lower back on 39-76%, and a programme to increase muscle strength, reduce pain in the back, on a 61%.
The authors of the study suggested that the combination of different types of exercises, strength, aerobic, flexibility exercises can be useful for patients, and they each have their benefits.
These exercises are not always help in situations of short-term episodes of acute pain. But if you suffer from chronic back pain, you might want to find a way to cope with the discomfort and to lead an active life.
Then, we examine some of the more specific exercises, the popular (and well studied) in the field of combating pain in the back.
Yoga
There are many studies on the link between pain in the back and the yoga. After reading them, you can come to the conclusion that yoga is not only helps to reduce the pain, but improves motor function of the muscle.
The study, which systematically investigates the role of yoga in the treatment of chronic pain in the lower back, said minor or "average" improvement of the status of the return after a regular practice throughout 3-6 months. In brief, yoga is not a panacea, but the research still says its unchallenged use.
The tai-chi and pilates
In regards to tai-chi and pilates classes, has recently published a review of non-surgical methods of treatment of low back pain are included, and the two exercises.
Tai chi — a chinese martial art, a kind of wushu, a popular, like gymnastics. Its feature — soft with continuous movements.
The studies define tai chi as a technique which contributes to the reduction of chronic back pain and help people regain an active life. Tai chi is recognized as the most effective in the relief of pain, as walking and jogging, but loses in relation to swimming.
Pilates — physical exercises for development of flexibility of all the muscles of the body. The system combines yoga, ballet and isometric exercises.
According to the results of the research, the pilates leads to negligible effects in the treatment of pain in the back and completely ineffective in the recovery of motor function.
Exercises for the back
Three years as professor of biomechanics of the spine, Stuart Mcgill recommends to the patient to stabilize the condition of the spine:
- curl
- "hunting dog"
- bridge on the side
The experts agree that it is necessary to find a specialist who will be able to design a personalized program of exercises to overcome your problem.
Specialist studying how you walk, sit and stand, draw conclusions on the state of your muscles, tendons, and ligaments, by looking at your posture and gait.
Then, it is a functional program of training, which includes sets of exercises "do not depend on the pain" (we must continue to respect them, even if the first signs of the pain), "quantitative" (we can't stop, you must finish at the end) and the "regular" (it is necessary to perform strictly on the right track, do not miss it).
Manual therapy
Manual therapy — is one of the ways to get rid of back pain. The traditional manual therapy, a range of treatments of the bending and configuration of the joints. The commentators speak of the problem of part of the body in the direction of or beyond the range of motion. The procedure is often accompanied by specific clicks and cracks.
Manual therapy is rarely leads to serious risks of complications occur once in 10 million cases. When the treatment of neck pain departments of the spine is a risk to that a little: 1.46 stroke cases in one million procedures of correction of the cervical spine.
Studies confirm that such an approach would help people with chronic pain in the back, but not more than medications without prescription or exercise on a regular basis.
It is important to consciously in choosing a chiropractor: avoid those who guide on the x-rays or other procedures for the diagnosis of low back pain (usually it is unnecessary in the clearing of the clinic), or those who recommend long-term courses of treatment.
Massage
The work of massage therapy is the manipulation with the muscles and soft tissues of the back and body. There are a very large number of varieties of massage: Swedish, deep tissue massage, sports, myofascial relaxation, thai. The types of massage vary according to the duration, intensity and frequency of the sessions, which complicates the definition of the effectiveness of this method of recovery.
However, the massage is almost without danger, and researchers working on the problem of pain in the back, point out that this approach has a meaning in the fact to get rid of the pain.
According to a study, in the case of subacute (continues for 7 to 12 weeks) and the chronic pain in the low back, massage has a beneficial effect on symptoms and motor function in the short-term (approximately 1 week).
Acupuncture
One of the most ancient methods of treatment of pain in the back — acupuncture, the basis of traditional chinese medicine. According to the philosophical vindication of acupuncture, the illness or pain are the result of an imbalance between the inmates in the body of the "forces of yin and yang".
Vital energy circulates in the body through what are called meridians, with the yin and yang characteristics. The use of needles to stimulate parts of the body, located on these meridians, may contribute to the decrease of the pain or of the remission of the disease, support the practices.
Information on to relieve the acute pain in the latest studies even a little bit, but in the studies on the effectiveness of acupuncture in cases of chronic pain, there are contradictions. It is also noted that, so far, is not clear, as in the technique of acupuncture gives the result: the acupuncture or the placebo effect.
Therefore, acupuncture triggers as much controversy. The science says that the method is valid, but the relativity of the results, combined with the lack of scientific basis in the philosophy of acupuncture, leaves room for doubt. And sceptics see the results of their research only a proof of the placebo effect.
A holistic approach to treat back pain
Another approach to the pain in the back — the so-called "biopsychosocial". According to this approach, the pain occurs due to interactions of physical, psychological and social. By doing this, the physical pain is a small part of the problem.
The treatment is aimed at what happens in the head of the patient: get rid of the depression and / or anxiety, cognitive-behavioral therapy to improve the ability to cope with difficulties.
In the case of the treatment of chronic back pain multidisciplinary therapy shows results, compared to only physiological therapy. Patients who are receiving therapy, are more likely to resume their work.
Total
If you have chronic problems with back, see your doctor to exclude more serious, causes of their appearance.
Consult specialists, to try an alternative therapy: strength training or aerobics, massage, pilates, psychotherapy, chiropractic, tai-chi, and others, These courses will not bring you immediate relief, but may help to cope with the painful symptoms.