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Many are faced with a situation where suddenly the whole body is pierced by a merciless sharp pain in the lower back. How to remove the force of pain and get rid of pain completely? Is it possible? There is a whole range of measures that will allow you to forget about this scourge and prevent its reappearance.
The cause of pain can be not only diseases and injuries, but also overweight, a sedentary lifestyle, and stressful conditions. By excluding diseases of the spine with the help of a doctor, you can fight pain with physiotherapy exercises and massage.
Possible causes of pain
The most common causes of pain in the lumbar region include:
Lumbago (lumbago) – this syndrome of osteochondrosis can be characterized by sudden acute pain that occurs after a sudden movement, tilt, lifting of weight. The pain is very intense, radiating to the buttocks and lower limbs.
Lumbargia – the pain is chronic, less acute. The reason may be the preservation of an uncomfortable posture, hypothermia. Pain may increase or decrease over several days.
piriformis syndrome – manifested by dull unpleasant sensations, as the sciatic nerve is infringed. More often, the disease manifests itself in an acute form. In this case, the patient experiences a “flaming” pain when trying to stand on the affected limb.
Herniated disc.It can be manifested by pains of a very different nature, from pulsating to pulling. In this case, pain can also occur in the lower extremities, even the toes.
To establish the correct diagnosis, you must consult a doctor. Depending on the type of disease and the recommendations of a specialist, a program of physical exercises will also be drawn up. It is exercises and massage that are one of the powerful factors in the prevention and treatment of pain manifestations in the lower back.
Exercises for back pain
Acute period
If the pain caught suddenly, try to slowly move to the kneeling position (in a simple way, on all fours). Gently, moving your arms forward, lower your armpits to the floor. If at the same time the pain does not increase, linger in this position and try to stretch, stretching your arms forward and your buttocks back. Then slowly rise to an emphasis on your knees. Round your back, then arch it with minimal effort. Repeat several times.
If, when you try to stretch, the pain becomes pulsating, or even just gets worse, gently stretch the leg on the side where the pain is less. Slowly roll onto your side, then onto your back. Bend your legs at the knees, press your lower back to the floor.
With severe pain, any exercises are prohibited. It is necessary to provide rest to the sick segment of the back, take nimesil or inject Olfen. Since, in defense, the body is forced to react with muscle spasm, it is necessary to drink any of the muscle relaxants, for example, sirdalud. It is advisable to put a wet, hot linen towel under the lower back and lie down on it for 30-40 minutes. Also, a good effect will be obtained if you smear the lower back with honey, and then lie down on a linen cloth. Further exercises of exercise therapy can be continued after the reduction of pain and the onset of remission. And most importantly, after establishing an accurate diagnosis.
Initial period of remission
“Times”. We lie down on our back, spread our arms to the sides, palms rest on the floor. We stretch our legs and turn from the hip to the left and to the right.
“Spindle”. We continue to lie on our backs. The foot of the right leg is under the left knee, the left palm is on the right knee. The right hand was taken to the side and rested with the palm on the floor. With the left hand, we press the right knee to the left, to the floor. Swap legs and arms and start in the other direction. Do not make sudden efforts. The exercise is performed smoothly.
“Rest on your side.” Slowly roll over to the left side. With the right hand, grab the right knee, press it to the chest, release and straighten it. Then we press again. Then we do the same movements on the other side.
“Pendulum”. Gently roll onto your stomach. Elbows are at shoulder level. Palms rest on the floor. We bend the shins perpendicular to the floor and slowly swing to the right and left.
“Scissors on the side.” We are conveniently located on the right side, we put our head on the palm of a bent arm. We put the left hand in front of us, leaning on the palm. Raise your left leg all the way up and down. Slowly at first, then faster. We turn to the other side and perform the same number of times with the other leg.
“Plank push-ups”. Standing in a plank position on our knees, we bend and unbend our arms at the elbows. At the start of remission, ensure that the angle at the hip joint is 90°C. During the period of stable remission, you can proceed to perform with a straightened torso and even from the position of the classic plank. When doing any push-ups, it is important not to forget to strain the abdominal muscles. This will insure your back and make your stomach beautiful.
“Squatting”. Stand so that your feet are under your shoulders. We put our hands forward, or behind our heads. Keep the body straight. Squat down slowly without lifting your heels off the floor. Try to stretch your pelvis to the floor lower. Then we calmly straighten up.
“Hedgehog”. Imagine that you are a hedgehog who wants to curl up into a ball. From a standing position, slowly tilt our head, then twist the upper thoracic region, mentally directing the forehead to the stomach. We take out the pelvis a little forward and strain the gluteal muscles. Then we relax and return to the position from which we started the exercise.
“Facing East”. We settle down sitting on our legs. We put our hands behind our backs. Slowly we lean forward with a straightened back, and then with the same back we perform a torso tilt back.
“Shut up.” From the previous exercise, we move to the position lying on the stomach. We put our hands under the stomach. Wave-like we strain and relax the muscles starting from the legs and ending with the shoulders. So we repeat several times, then relax and just lie down, restoring the pulse.
Period of stable remission. At this point, you can connect exercises that will cover different muscle groups. You can do them at a faster pace and with more effort.
“The cat is awake.” FROMtoya, move the pelvis slightly forward. The legs are half bent. We take our hands in the lock and stretch forward, rounding the back. We linger for a few seconds and return to the starting position.
“Round”. We become, placing the feet under the shoulders. We put our hands behind our heads. We perform circular rotations of the pelvis, at first at a slow pace, and then faster and faster. Then we do the same rotations, but in the other direction.
“Mower”. The position of the body, as in the previous exercise, only the hands are folded in front of him like a student at a desk. We make quick turns of the torso, lowering the arms to the level of the belt, then raising them to the level of the shoulders. We concentrate on active exhalation.
“Skier”. We bend our legs slightly at the knees, we bring the pelvis forward. We take our hands up, straightening our legs, and stretching as high as possible, then we bend down with a round back, swinging our arms far back. And straighten up again. Repeat the exercise many times for 100 seconds.
“Pump”. We spread our legs to a width of 20–30 centimeters. Do not forget to move the pelvis forward a little. We perform deep alternate tilts to the sides, without taking our hands off the hips.
“Ballet”. Standing at some support and slightly holding on to it, we perform swing movements with the foot forward, backward, to the side. We do at least 50 swings with the left foot, and then with the right. Resist the temptation to hang onto a support. Don’t arch your back as you kick back.
“Ball”. We lie down on our backs, bring our arms forward, pull our bent legs to our chest. Pressing the lower back into the floor, raise the shoulders and head, and hug our hips with our hands. Hold this position for at least 100 seconds. Breathe freely. Focus on the tension of the muscles of the abdomen and lower back. Then relax and stretch out, lie down on the floor.
“Naughty girl”. Sitting on the floor, lift your legs off the mat, wrap your arms around your knees, and roll over from your left buttock to your right. Periodically roll over the vertebrae from the bottom up, moving the chest away from the knees. Perform the exercise until you feel a pleasant warmth in the coccyx area.
“Cobra”. We sit down, folding our legs in Turkish. We put our hands on our knees. We perform circular rotations in the lumbar spine. 1.5 minutes one way and then 1.5 minutes the other way. Exercise is also an excellent prevention of diseases of the female genital organs.
Massage for back pain
In the acute period, with severe throbbing pains, only the use of the Kuznetsov applicator can be recommended, putting a linen cloth between it and the body.
It should be noted that in the pathogenesis of lumbalgia, the pain syndrome occurs due to the infringement of the meniscoids of the facet joints. If this is indeed an established fact, manual therapy can be used. The method of post-isometric relaxation is very useful and justified. Its essence lies in the stretching of blocked muscles, after static stress. For the lower back, the following exercise can be recommended, which is also an element of independent manual therapy.
To perform, you need a high table, sofa, or bed. The surface must not be soft. Lie on your side, on the edge of the table. If the pain syndrome manifests itself on one side, lie down on a healthy side. If the pain is bilateral, perform alternately on the left and right side. The back is slightly bent. The lower leg should be bent at the knee and hip. Upper – hangs from the edge of a table or sofa. The pelvis must be turned to the table. We turn the head and shoulders in the opposite direction from the hanging leg. Hold the far edge of the table with your upper hand. Exhaling, move your gaze to where you turned your head and shoulders. Relax. Under the weight of the leg, the lumbar region will come into a state of prestressing. If this happens, raise the limb a few centimeters, exhale slowly and deeply, hold your breath for 30 seconds. As you inhale, look towards the dangling leg. Then relax completely, lowering the leg under the force of gravity, and exhale.
How to give yourself a massage, without outside help?
Situations when there is no one next to a person who could give him a healing massage are quite frequent. If your back is seized, the best way out is to help yourself.
It is necessary to sit comfortably on a surface that is hard and even, to achieve the maximum possible relaxation. The thumb is firmly applied to the lower back, the knees are bent.
Careful stroking movements are made, you need to move from top to bottom, moving towards the coccyx. The further you can get it, the more effective the procedure will be.
After devoting about 3 minutes to these movements, you need to start stroking. The thumb moves smoothly along the ribs, moving to the sides from the spine. With each repetition, you need to achieve lowering.
Having finished with one side, you should definitely rest for a couple of minutes. Then all actions are repeated with the other side.
This is just a sample program of action for back pain. Faced with constant painful attacks, you should definitely see a specialist. Only the doctor will determine the appropriateness of exercises and massage, suggest the optimal program, the implementation of which will benefit, and not harm the patient.
Acupressure remains available for back pain
Lying on the stomach, with the right hand we perform point manipulations in an arc, starting from the dimple in the lumbar region and moving along the passage of the sciatic nerve.
Under the stomach, you need to put a folded towel, or a roller.
The sequence of manipulations is as follows:
finger strokes;
finger pressure;
capture reception;
receiving finger kneading;
reception of finger vibration. All manipulations are performed with warm hands. Focus on the strength of the phalanges, not the arms.
After you pass through the indicated zones, acting with your fingers, fold your hand into a fist and massage with a fist comb.
The sequence of manipulations:
trituration;
discrepancy.
Finishing the massage, you can perform vibration and shaking movements. To do this, grab the gluteal muscle, slightly pull it back and shake it.
When performing self-massage, massagers and applicators should not be neglected. By heating the surface of the skin, these devices allow you to increase blood flow to the problem area.
The following massagers have been widely used:
applicator Lyapko;
applicator Kuznetsov;
rollers and belts made of various materials (wood, rubber, plastics, natural stones). All of the above devices can be used without outside interference and effectively affect not only the lower back, but also strengthen the body as a whole.
If there is nothing at hand, then a plastic bottle will do. Pour warm water into it, put it under your back and gently roll.
For lower back pain, various types of massage are used:
shiatsu:
canned;
relaxing;
therapeutic;
stone therapy.
The main task is to relieve muscle spasm and increase blood flow in the suffering segment. The specific type, duration and number of sessions should be prescribed by a specialist.
If there is an irresistible desire to be healthy, put in a little work and perseverance. The results will pleasantly surprise you.