Back pain is a widespread condition. Doctors divide it into several species, but most of the people suffer from the so-called "nonspecific back pain". This means that the actual 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 the chronic nonspecific back pain. The most popular treatments for chronic back pain — bed rest, back at the surgery, analgesics opioid, steroid, in most cases, it helps to relieve the pain only for a short period of time, and sometimes even damage the health of patients.
Traditionally, the medical community believed that the back pain and the pain) is associated with a serious injury or anatomical problem. But recently, it has been revealed that the pain processes are affected by what happens in our head.
A new understanding of the pain associated with the concept of "Centre of awareness". The basic idea is that some people with persistent pain changes in the relationships between the body and the mind and increases sensitivity to pain, and even the point that things do not tend to cause pain is perceived as very painful. It turns out that some patients with chronic back pain can really 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 to cope with the back. Can be effective, and alternative approaches (massage, chiropractic) — with the caveat that often are not a panacea, but its effect is of short duration and minor.
In General, do not cause damage 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 go to sleep on the couch until the pain disappears.
Modern medicine vs. it is believed that in the majority of cases, is probably the worst thing you can do: physical activity can help to reduce the pain, while inaction will seriously delay the recovery of the patient.
Why help exercise:
- they strengthen a muscular corset that supports the spine;
- increase flexibility and range of motion in the lumbar spine, which improves the functionality of human movement and returns to its normal life;
- stimulate the flow of blood to the soft tissues of the back that starts the process of recovery and reduces stiffness of the joints.
And this is only part of the reasons for the practice of regular exercise before resorting to passive therapies — acupuncture or massage.
Some interesting data:
- 20 minutes of aerobic exercise on stationary bike with a 70% of peak oxygen consumption decrease the perception of pain in patients of more than 30 minutes;
- increase the flexibility of the lumbar spine and the hamstrings can reduce back pain in 18-58%;
- complex to stabilize the spine, reduce back pain in 39-76%, and programs to increase muscle strength, reduce back pain by 61%.
The authors of the study suggest 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.
These exercises don't always help in situations with short episodes of acute pain. But if you suffer from chronic back pain, it is likely that you might want to find a way to deal with the discomfort and live an active lifestyle.
Next, we consider a bit more specific exercises, a popular (and well studied) in dealing with back pain.
Yoga
There are many studies on the relationship between the backache and the yoga. After reviewing them, it can be concluded that yoga not only reduces pain and improves motor function of the muscles.
A study that analyzes systematically the role of yoga in the treatment of chronic low back pain, speaking of minor or "secondary" improvement of the condition again after the regular classes for 3-6 months. In short, yoga is not a panacea, but the study is still talking about its undeniable benefits.
The Tai-Chi and Pilates
As for tai-Chi and Pilates, in a recently published review of non-surgical treatments for lumbar pain, and these two systems of exercise.
Tai Chi is a Chinese martial art, one of the types of Wushu, the popular morning exercises. Its characteristic soft step and smooth, continuous movements.
Research to define tai Chi as a technique that helps to reduce chronic back pain and helps people to resume an active lifestyle. Tai Chi is recognized as the most effective in the relief of pain of walking and Running, but is lost in comparison with the swimming.
Pilates — the complex of physical exercises for development of flexibility of all the muscles of the body. The system combines yoga, ballet and exercises isometric.
According to the studies, Pilates leads to insignificant effects in the treatment of back pain and completely ineffective for the recovery of motor functions.
Exercises for the back
Three exercises that the Professor of biomechanics of the spine, Stuart McGill recommends that patients for the stabilization of the spine:
- torsion
- "the hunting dogs"
- the bridge on the side
The Experts agree that you need to find a specialist who will be able to develop a personal exercise program to overcome your problems.
Monographic studies, such as walking, sit and stay, make conclusions about the condition of the muscles, tendons and ligaments, observing your posture and gait.
Then it is a functional program of training, which includes exercises, "does not depend on the pain" (we must continue to follow them even in the first sign of pain), "quantitative" (not stop, you need to finish before the end) and "regular" (you need to perform the programming, not missing).
Manual therapy
Therapy Manual is one of the popular methods to get rid of spinal pain. Traditional chiropractic offers a wide range of treatments in the folding and the configuration of the joints. The Experts are working on the problem of the part of the body in the direction of or beyond the range of active movements. The procedure is often associated with a few clicks and crackle.
Manual therapies 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.
The studies confirm that this approach helps people with chronic back pain — however, nothing 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 (in general, it is useless to clarify 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 the body. There are many varieties of massage, Swedish massage, deep tissue, sports, myofascial, relaxation Tai. Massages also vary in duration, intensity and frequency of the sessions, which makes it difficult to determine the effectiveness of this recovery method.
However massage is almost harmless, and researchers concerned with the problem of back pain, it is worth noting that this approach has sense in getting rid of the pain.
According to the study, in the case of subacute (continues for 7-12 weeks) and chronic back pain massage has a beneficial effect on symptoms and motor function in the short-term (1 week).
Acupuncture
One of the oldest methods of treatment for back pain — acupuncture, traditional Chinese medicine. According to the philosophy, the basis of acupuncture, the disease or pain are the result of the imbalance between prisoners in the body of the "forces of Yin and Yang."
The life energy circulates throughout the body through 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 about the relief of acute pain in recent studies, it is still a bit, but in the studies on the effectiveness of acupuncture in cases of chronic pain, there are contradictions. It is also worth noting that it is still not clear that in the method of acupuncture gives the result: the actual acupuncture or a placebo effect.
Therefore, acupuncture causes so 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. But skeptics see the results of relevant studies, only evidence of a placebo effect.
A comprehensive approach for the treatment of back pain
Another approach to the back — the so-called "biopsychosocial". According to this approach, pain is the result of the interaction of physical, psychological and social factors. While the physical pain is only a small part of the problem.
Treatment is directed at what is happening in the mind of the patient: get rid of depression or anxiety, cognitive-behavioral therapy to improve the ability to cope with the difficulties.
In cases of chronic back pain multidisciplinary therapy shows better results in comparison with physiological therapy. Patients who received combination therapy, with a higher probability of return to work.
Total
If you have chronic back problems, consult your doctor to rule out more 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 the symptoms of pain.