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He has two main enemies – a sedentary lifestyle and being overweight. But it doesn’t stop there. The spine is also harmed by lifting loads, sleeping on a poor mattress and sitting on a poorly chosen chair.
Back pain deprives us of the joy of life, makes it difficult to perform work and daily duties. As a rule, we do not care for our spine, hoping that it will always serve us well. For this to happen, you need to know his preferences and find out what harms him the most.
The spine is the basis of the skeletal system. It is thanks to him that we maintain an upright posture. But his role does not end there. First and foremost, it protects the spinal cord, the most important information route that runs along the entire spine. From it, wriggling in the intervertebral openings, the spinal nerves depart, which branch out to form a network of smaller nerve connections. In this way, the core connects with all areas of our body – it receives stimuli that reach nerve endings and sends them to the brain. It sends nerve impulses to the muscles and stimulates the work of all internal organs.
Important construction
The spine is made up of 33 or 34 larger vertebrae, known as the shafts of the spine. Since the vertebrae perform different functions, they are not identical – they differ in size and shape. To each of them are slightly smaller blocks, i.e. semicircular vertebral arches (between the body and the arch there is a canal in which the spinal cord is hidden). Each of the arches has three types of appendages: spinous (you can feel them under the skin), transverse (muscles are attached to them), and articular. The lower and upper planes of the articular processes are covered with a thin layer of cartilage and form joints that allow all parts of the spine to move smoothly.
The strength of the bond
Without ligaments and muscles, the spine would not be able to keep us upright. Ligaments are fibrous strands of connective tissue adjacent to the spine, acting as the outer supports necessary for every tall tower. They’re harder than muscles, but not as hard as bones.
The muscles, on the other hand, support the work of the ligaments and are called dorsal. They are more flexible and better supplied with blood than ligaments. They stretch and contract easily. It is thanks to them that we can freely move the upper part of our body. Apart from the dorsal muscles, the abdominal muscles play a very important role in maintaining correct posture. Together, they form a hoop that wraps around the torso from the sternum to the hips. The abdominal muscles work in the opposite way to the back muscles – they contract as the back muscles tighten. If they are flabby, they are weak, the back muscles do all the work to keep a straight figure.
10 causes of back pain – get to know them!
Twice S.
Our backs are straight because they are crooked. This is not a mistake. The blocks that make up the spine are not perfectly vertical. Two gentle curves form a double S and that is why the spine retains its remarkable elasticity and can withstand very high loads.
When we are born, the spine is curved only in the middle. As we learn to push our hips forward and balance our body over time, the cervical vertebrae form a gentle curve. This is when the baby begins to tighten the shoulder muscles and lift the head up. The curvature in the lumbar region is formed when the six-month-old toddler starts to sit up (maybe a little later) and becomes permanent when he takes his first steps. Already at the end of the first year of life, the spine has two normal curves, but it takes its final shape only around the age of 18. That is why postural defects noticed in children can be easily corrected. In order for the defects or deformations of the spine to be as little important as possible, the correct position when doing homework, exercising daily and sleeping on a flat (not too hard, not too soft) mattress is important.
Why does the spine hurt?
The most common cause is degenerative changes that progress with age. Over the years, not only individual vertebrae change, but also the disc itself. Gradually loses its ability to absorb water. A poorly hydrated disc loses its elasticity and shrinks. If the spine is overloaded during this time (e.g. by unnecessary kilograms), the disc ages faster. It may even dry out completely. Then every movement will be a dull pain. Dehydrated, diseased discs ossify, which makes them more stable and almost never falls out. However, the spine is getting stiffer.
The spine can also hurt due to mechanical injuries, e.g. microfractures, which most often occur in osteoporosis. They can occur in different parts of the spine.
Also read: Everyday back pain
In classic degenerative ailments, pain causes the thickened bone tissue to press against the nerves. The pain that goes away as we spread out is what specialists call degenerative pain.
When inflammation develops in the spine, the cells that are attacked by the germs break down. As a result of this breakdown, chemicals are formed that irritate the surrounding nerves. This is another – chemical – cause of pain.
After many inflammations, there may be pains called neurogenic claudication. This happens when the inside of the canal through which the spinal cord runs decreases its inner diameter. Nerves, which are constantly pinched, are malnourished and under-oxygenated. We feel this state as a nagging pain.
A shaky psyche, severe stress, inability to release emotions (regardless of whether they are positive or negative) can also manifest themselves in the form of back pain – from the nape to the cross. Seemingly harmless muscle tensions can even damage vertebrae or discs over time.
Don’t bother your spine
Backache is always a signal from the body that something is wrong with the spine. If we look at our lifestyle, we’ll see that there are four reasons why it’s worth taking care of its comfort. So what is hurting our spine?
Long sitting exposes the cross to significant stresses that result from prolonged contraction of the muscles of the neck, shoulders and upper back. When we hold the same position for a long time, the blood flow to the tense muscles decreases. They become hypoxic, as if after an exhausting run. Particularly exposed to overload is the lower (lumbosacral) section of the spine and the surrounding muscles. If we weigh about 70 kg, then when we sit the lumbar vertebrae are compressed with a force of about 140 kg. With incorrect support, the lumbar spine is compressed by a force weighing up to 300 kilograms. No wonder that at the end of a day spent at the computer, for example, our backs, knees, neck and shoulders hurt. We have difficulty bending down, standing up and walking. The neck support in a sitting position makes it difficult to tilt your head back and forth. These tensions result in frequent headaches and dizziness, as well as shoulder pain and numbness in the hands.
What advice: If you spend a lot of time sitting – try to change positions as often as possible. Every half an hour, get up, take a few steps, stretch, bend a few times. Buy a chair with a contoured backrest (a bulge in the lumbar region) and armrests so that your hands do not hang over the desk top.
Quick rescue: When your neck hurts, soak a towel in hot water and squeeze the water out well. Put it on the back of your neck. Grab the towel at both ends and pull it right and left. Do this for at least 5 minutes. The warmth and massage will bring you an instant improvement in well-being.
Overloads – our cross hates it. When we lift the weight on straight legs, but with the back bent – the pressure on the spine doubles. The ligaments may then stretch, and this results in displacement of the discs when the back muscles are weak. The pressure of the displaced disc on the nerves coming out of the spinal cord causes severe pain that prevents bending and, for example, loss of feeling in the arm or leg.
What advice: You work physically or lift weights as part of training – don’t forget to use a leather belt to relieve the lumbar spine. You can buy it at health and safety stores. When you lift furniture weights, always do it by crouching and bending your knees, not just bending your back with straight legs. Never pick up objects from the floor and twist your torso at the same time (e.g. to hand over a package to someone). In this way, the so-called a prolapsed disc, i.e. displacement of the intervertebral disc, which begins to compress the spinal nerves, causing severe pain. When carrying your groceries, always distribute the weight evenly between your two hands.
Quick rescue: When, after hard work, you are teasing in the cross, fill the bathtub with hot water and pour 10 drops of rosemary oil or bath liquid with this scent into it. Lie in the bath for 15-20 minutes. Warm water and rosemary will relax all your muscles.
Long-term stress may be the cause of back pain. Usually it concerns hyperactive, talented and intelligent people, perfectionists. Emotional trouble triggers physical reactions: reflex tensions and contractions of the dorsal muscles (we are said to tense up with nervousness). And when a muscle remains contracted for a long time, it constricts its own blood vessels, thereby depriving itself of oxygen. A vicious circle is created – as a result of oxygen deficiency, muscle tension increases and pain worsens. Therefore, the spine is not satisfied with a comfortable chair, movement and a shapely figure – it also needs mental comfort.
How to do this: Learn to relax. In moments of high tension, irritation, when you cannot react violently (e.g. smash a plate on the floor), act effectively – go to a room where there is peace and quiet (e.g. to the toilet). Stand up straight. Take a deep breath. When climbing on your toes, flex all your muscles and clench your fists. Slowly, as you relax your muscles, drop your feet down. Bend your legs at the knees and let the air out. Crouch down. Place your hands comfortably on the floor and let all your muscles relax. You can repeat this many times.
Quick Rescue: Cover your ears to isolate yourself from the environment. Inhale deeply through your nose and out through your mouth. Practice this for several dozen seconds. It will relax you.
Overweight it is an unnecessary burden on the entire spine. However, the so-called abdominal obesity. Each “new” kilogram of the body in this place means that the lumbar section has to bear an additional 7 kilograms. This leads to premature wear of the cartilage that covers the bones that make up the joints in the spine. And this is a straightforward pathway to osteoarthritis, which initially manifests as pain and swelling in the joints, and over time can lead to a significant stiffening of the spine.
What advice: Calculate your BMI. If it exceeds 25 – start losing weight. Do exercises to strengthen your abdominal muscles, e.g. scissors or a candle. Swim as often as possible. Change your eating habits – eat more fruit, vegetables, lean dairy products, poultry meat, fish, and less cold cuts, breads, and red meat. Use yourself in smaller portions. Eat regularly – four meals a day. Drink plenty of mineral water. If you are seriously overweight or obese – consult a doctor or dietitian on how to lose unnecessary kilograms.
Quick Rescue: This time we can’t tell you anything. Miracle diets are not effective. If we want to permanently get rid of unnecessary kilograms, we must show patience. The slower we lose weight, the more effective weight loss is.
Text: Anna Jarosz
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