Lower back pain is a widespread condition. Doctors divide it into several species, but the majority of people suffer from so-called "nonspecific back pain". This means that the real cause of constant pain is not defined: it could be a tumor, and a pinched nerve, and infection, and cauda equina syndrome.
Medicine almost unable to cope with chronic nonspecific back pain. The most popular treatments for chronic back pain — bed rest, surgery on the spine, opioid painkillers, steroids — in most cases help to relieve the pain only for a short time, and sometimes even harm the health of patients.
Traditionally, the medical community believed that back pain (like any other pain associated with a serious injury or anatomical problem. But recently it has become clear that pain processes are affected by what happens in our head.
A new understanding of the pain associated with the concept of "Central sensitization". The basic idea is that some people with persistent pain changes the relations between body and mind and increases sensitivity to pain — even to the point that things usually do not cause pain are perceived as extremely painful. It turns out that some patients with chronic pain in the lower back can in fact suffer from disorders of the pain receptors.
In a growing number of research is recommended for the treatment of back pain the physical exercises or alternative therapy.
Alternative treatments for chronic back pain
Studies have confirmed that active therapy (exercise, yoga, tai Chi) actually helps people cope with back pain. Can be effective, and alternative approaches (massage, chiropractic) — with the caveat that they often are not a panacea, but their effect is short-term and minor.
In General, they do not cause harm to the body.
The main recommendation for pain in the back to move more
If you have back pain, the first reaction may be to refrain from any physical activity and the decision to lie on the couch until the pain subsides.
Modern medicine vs. It is believed that in most cases it is, perhaps, the worst thing you can do: physical activity can help in reducing the pain, while inaction will seriously delay the recovery of the patient.
What help exercise:
- they strengthen the muscles supporting the spine;
- increase flexibility and range of motion in the lumbar spine, improves the functionality of human movement and returns to his normal life;
- stimulate blood flow to the soft tissues of the back, starts the process of recovery and reduces stiffness of the joints.
And this is only part of the reasons to practice regular exercise before resorting to passive therapies — acupuncture or massage.
Some interesting facts:
- 20 minutes aerobic exercise on stationary bike with 70% peak oxygen consumption decreased pain perception in patients for more than 30 minutes;
- increasing the flexibility of the lumbar spine and hamstrings can reduce back pain in 18-58%;
- complexes to stabilize the spine, reducing lower back pain in 39-76%, and programs to increase muscular strength reduce back pain by 61%.
The authors of the study suggested that the combination of different types of exercise — strength training, aerobic training, stretching exercises, may be useful for patients, and each of them has its advantages.
Such exercises do not always help in situations with intermittent bouts of severe pain. But if you suffer from chronic back pain, you probably want to find a way to cope with discomfort and lead an active lifestyle.
Next, we consider some specific exercises, popular (and well studied) in dealing with back pain.
Yoga
There are many studies on the relationship between back pain and yoga. After reviewing them, it can be concluded that yoga not only reduces pain and improves motor function of the muscles.
A study that systematically examines the role of yoga in treating chronic low back pain, tells about minor or "average" improvement behind after regular training for 3-6 months. In short, yoga is not a panacea, but studies indicate that it is very good.
Tai Chi and Pilates
As for tai Chi and Pilates, recently published a review of non-surgical treatments for low back pain on and these two systems of exercise.
Tai Chi is a Chinese martial art, one of the types of Wushu, the popular morning exercises. His feature — soft step with smooth continuous movements.
Researches define tai Chi as a technique which helps to reduce chronic back pain and helps people to resume an active lifestyle. Tai Chi is recognized as more effective in relieving pain than walking and Jogging, but loses in comparison with swimming.
Pilates — the complex of physical exercises for development of flexibility of all muscles of the body. The system combines yoga, ballet and isometric exercises.
According to studies, Pilates leads to insignificant effects in the treatment of back pain and completely ineffective recovery of motor function.
Exercises for the back
Three exercises that Professor of spine biomechanics Stuart McGill recommends that patients for stabilization of the spine:
- twisting
- "hunting dog"
- the bridge on the side
Experts agree on the opinion that it is necessary to find a specialist who will be able to develop a personal exercise program to overcome your problems.
Specialist studies, as you walk, sit and stand, making conclusions about the condition of your muscles, tendons and ligaments, observing your posture and gait.
Then it is a program of functional training, which includes exercises that are not dependent on pain" (need to continue to follow them even at the first sign of pain), "quantitative" (not stop, you need to finish before the end) and "regular" (you need to perform on schedule, not missing).
Manual therapy
Manual therapy is one of the popular methods of getting rid of spinal pain. Traditional chiropractors offers a range of treatments in the folding and configuration of the joints. Experts are working on the problem part of the body in the direction of or beyond the amplitude of active movements. The procedure is often associated with specific clicks and crackle.
Chiropractic rarely carries serious risks of complications occur every 10 million cases. In the treatment of pain in the cervical spine increases risks little: 1.46 stroke cases per million procedures for the correction of the cervical vertebrae.
Studies confirm that this approach helps people with chronic back pain — however, not more than over-the-counter medicines or regular physical exercise.
It is important to consciously approach the choice of a chiropractor: avoid those who send x-rays or other procedures to diagnose back pain (usually it's useless in clarifying the clinical picture), or those who recommend long-term courses of treatment.
Massage
Work massage is the manipulation of muscles and soft tissues of the back and body. There are many varieties of massage: Swedish, deep tissue massage, sports, myofascial relaxation, Thai. Massages also vary in duration, intensity and frequency of sessions, making it difficult to determine the effectiveness of this method of recovery.
However massage is almost harmless, and researchers concerned with the problem of back pain, noted that this approach makes sense in getting rid of pain.
According to the study, in the case of subacute (lasts for 7-12 weeks) and chronic back pain massage has a beneficial effect on symptoms and motor function in the short term (about 1 week).
Acupuncture
One of the oldest methods of treatment for back pain — acupuncture, traditional Chinese medicine. In accordance with the philosophical Foundation of acupuncture, disease or pain is the result of an imbalance between prisoners in the body of the "forces of Yin and Yang".
Life energy circulates throughout the body via the so-called meridians, possessing Yin and Yang characteristics. The use of needles to stimulate parts of the body located on these meridians, can promote pain reduction or remission of the disease, say practitioners.
Information on the relief of acute pain in recent studies is still a little, but the studies on the effectiveness of acupuncture in cases of chronic pain, there are contradictions. It is also noted that it is still not clear that in the method of acupuncture gives the result: it is the acupuncture or the placebo effect.
Therefore, acupuncture causes so much controversy. Science says that the method is valid, but the relativity of the results, combined with the lack of scientific basis of acupuncture philosophy, leaves room for doubt. But skeptics see the results of relevant studies, only evidence of a placebo effect.
A comprehensive approach to the treatment of back pain
Another approach to back pain — the so-called "biopsychosocial". According to this approach, pain is the result of interaction of physical, psychological and social factors. While physical pain is only a small part of the problem.
Treatment is directed at what is happening in the mind of the patient: getting rid of depression or anxiety, cognitive-behavioral therapy to improve the ability to cope with difficulties.
In cases of chronic back pain multidisciplinary treatment shows a more effective results compared to physiological therapy. Patients who received complex therapy are more likely to return to work.
Together
If you have chronic back problems, consult your doctor to rule out the most serious causes of them.
Consult with specialists to try alternative therapy: strength training or aerobics, massage, Pilates, psychotherapy, chiropractic, tai Chi, etc. These lessons will not bring you immediate relief, but perhaps to help cope with pain symptoms.