Sore back when sitting, from sedentary work

Sore back from sitting job?

When sitting, the pressure inside the discs is higher than when standing or lying down. The sacrum diverges to the sides under the weight of the spine, and its base in the middle is compressed, as in a vice.

Over time, the fluid from the discs leaks out (they lose about 10% of moisture), and the bone segments located one above the other turn into a rigid tube.

Sometimes it should take a few minutes before the base of the spine sinks and the movements become easier. If a prolonged sitting is accompanied by insufficient mobility, the lower discs never recover normally and then the back starts from the sedentary job.

Exercises for self-treatment

Disks fill with liquid faster than they discharge it. This is partly due to the concentration of electrolytes in the gelatinous nucleus, which draws in water under osmotic pressure, and in part - with the retractive effect of stretching the spine.

Disks fill faster, if you lie on your back, pulling your knees to work; that's why such a simple exercise is an important part of self-medication.

Raising the knees to the chest and squatting prevent fluid loss by discs due to the fact that the back complex of the spine is being opened.

With its help, the spine is additionally stretched, so that not only the front surfaces of the discs open, sucking in the liquid, but also compensating for the excessively clamped posture when sitting. The block needs to be used every day.

You will like the feeling of stretchable segments when you almost feel how the walls of the discs are restored and the water is sucked in from the vertebral bodies.

Why it is harmful to sit for long

Long sitting can also cause shortening of other structures in the lumbar-sacral area, because of what to take a normal posture you will become even more difficult.

For example, powerful muscles - flexors on the front surface of the thigh - quickly shorten if not used for a long time. Iz-for it or this there is a feeling stjanutosti on the forward party or side of femurs.

This forces the person to tilt the pelvis forward, because of which the spine loses balance.

And this, in turn, again affects the work of the spine badly, because when walking, he has to turn to the sides to compensate for insufficient mobility of the thighs.

If you sit hunched back, it causes a contracture of the anterior longitudinal ligament of the spine, which runs along the vertebral bodies like a long elastic band.

In the normal state, the function of this ligament is to limit the deflection of the spine, but when it adaptively shortens, then tightens the spine with an arc in front, as too tightly stretched bowstring bow.

A person often feels that his posture is deteriorating and something prevents him from straightening, as if his shirt in front is too tightly tucked into his trousers. A block for the back will help you get rid of the troubles caused by prolonged sitting.

But, more importantly, thanks to it, compression of the spine is eliminated, the condensed walls of the discs are stretched, and the liquid is freely absorbed inside.

What is important to remember!

Remember that sitting on a chair is an absolutely unnatural pose for our body. Many natives prefer to squat instead of using a chair with a back.

Even if in the daytime they ran a lot or wore heaviness - and both of these actions squeeze the bottom spine - they easily eliminate this problem, squatting food and in the same position eating it.

You'll never see a Masai warrior fall apart on the couch. Squatting is an indispensable part of the self-medication program.

What happens if you sit on a chair for a long time at work

In people engaged in sedentary work, some segments in the lower part of the spine lose mobility. If you sit huddled on the chair, throwing your foot behind your leg and pressing the earpiece to your ear, the whole body will become stiff, and the disks in the lower part of the spine will dry up.

Most often, such problems arise in those who work at the computer and in representatives of other "sedentary" professions.

Over time, the body from the seat is clamped faster, and to straighten it up from the chair becomes more difficult; The constant stiffness in the lower back is transformed into an obvious problem.

Drivers in the risk group

Drivers-truckers and taxi drivers also often suffer from pain in the lumbosacral department. Not only the sitting posture, but also the constant vibration of the car increase the loss of fluid by the lower discs.

Even worse, if the cabin is high, and the driver is forced to jump to the ground. The shock is especially unfavorable when the back is already clamped.

The situation becomes especially dangerous, if during loading or unloading he has to lift and carry weights.

Meet the invention of scientists and physiologists from back pain

A source: http://armoc.ru/articles/Back-pain-from-sedentary-work.html

And did you have a pain in your back from sedentary work? it's time to get rid!

• Programmers, drivers, accountants and many other professionals are united by one common problem - pain and tension in the back from sedentary work.
• How to get rid of these unpleasant sensations, will tell the experienced specialists.

Most office workers sooner or later have back problems.

• To minimize their manifestations, during work every hour you need to make small breaks, get up, walk around the office, do inclines, raise hands to the sides, in every way increase activity.

In addition, the importance of the quality of your office chair - it should have an adjusting mechanism and armrests.

Attention!I remind you that in case of any problem you can apply for a consultation with our specialists.

In our catalog there are specialists of both a broad and a narrow profile.

You are welcome! With faith in your health, Oleg Bickersky.

Of course, in order to get rid of back problems, this is not enough.

The body of people with sedentary work grows older 5-10 years earlier, because a sedentary lifestyle leads to violation of posture, a set of excess weight, impaired vision, muscle atrophy and even the appearance of depression and a number of other diseases.

Usually, when there is pain in the back before what everyone does, it's back ointments or painkillers.

But you must understand that this is a temporary action, which, on the contrary, only exacerbates your condition.

Effective medicines at all times have been physical exercises to strengthen the muscular corset, which holds our skeleton.

• The stronger the muscles - the less problems with the back. I recommend three basic exercises that you need to do every day for at least 10-15 minutes.
• They fit absolutely everything: push-ups from the floor, squats and exercises to strengthen the abdominal muscles - the press.

To begin it is necessary from push-ups: this power exercise will prepare an organism at an initial stage for stronger loads.

The main thing in doing the exercises is breathing.

Exhalation occurs at the time of the greatest load and muscle contraction.

At push-ups on inhalation we lower, on exhalation we rise.

Squats improve blood circulation in the pelvic area and strengthen the muscles of the back and legs.

Squat with arms outstretched, simultaneously inhaling, and when you get up - exhale.

• Exercises for the press there are many, different levels of complexity, but you must remember: by performing twisting of the body, the spine should be as much as possible pressed to the floor, the neck is relaxed, the chin is pointing upwards, and the distance between the neck and lower back should be the same as the fist.

These basic exercises are the most effective and recommended to everyone.

Remember: doing exercises is not difficult, it is difficult - to begin. Therefore, rather go through the inner obstacle and enjoy the small victories of your body!

Back pain can occur not only from sedentary work.

The reasons can be different: physical, psychological or mental.

Therefore, it is important to first determine the cause of your problem.

The pressure on the discs increases, the distance between the vertebrae decreases, and pain arises.

• Physical exercises should preferably be performed lying down to relieve the strain from the spine and back.
• I also advise exercises from yoga, since they are performed smoothly, slowly, without jerks.

It is necessary to do stretching exercises, since in the sitting position the back is constantly "pressed".

But if you perform exercises with additional weight, it on the contrary reduces the distance between the muscles and presses more on the back.

It is advisable to work with the back immediately after sleep, since the muscles have been relaxed for a long time, but are clamped, as well as after work or physical exertion.

In this you will help the roller for the back (foam roller). It removes hypertonic muscle and tension from the entire back.

• In no case, you can not treat your back yourself, you need to turn to a specialist.

You are not trying to get treatment at home, if you have a toothache?

Curing back pain is possible only by stretching exercises and strengthening of the muscular corset, which supports the spine.

If the goal is a healthy spine, you can work according to the methods of Professor Bubnovsky.

Experts advise you to do exercises for stretching your back twice a day: to wake your body in the morning and to relax after a hard day or workout.

Take care of your health and love yourself!

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A source: http://Bikersky.ru/zdorove/bol-v-spine-ot-sidyachej-raboty.html

Smartstool

Life in the modern world is almost unthinkable without the process of sitting.
90% of current occupations dictate a person sitting position during the working day. Sitting we spend about 8 hours every day. This is part of our life.

Consequences of sedentary work

From all sides we are flooded with information about how harmful hypodynamia is. Yes, and the body itself signals us about this: from the sedentary work, the back and neck hurts, the legs swell, the chronic fatigue syndrome develops.

Scoliosis, osteochondrosis, protrusions and hernia of the spine are all true companions of a sedentary lifestyle. Stagnation in the small pelvis from prolonged sitting leads to varicose veins, with age often develop coxarthrosis of the hip joints.

At pregnancy sitting on a chair causes especially many troubles - noon and coccyx.

Why is this happening?

Required attribute of sedentary work - a chair or an office chair. 99% of them havehorizontal seat, which prevents the pelvis and spine from taking their natural position and keeping their right back straight.

According to the biomechanics of our body, when sitting on a chair with a horizontal seat, a torque appears in the pelvis, which tends to tip our pelvis back. As a result, the waist, and behind her and the entire spine, are twisted and the back acquires the shape of a "banana".

This is the root of all the above problems arising from sedentary work.

Note that the purchase of "heaped supposedly anatomical, office chair does not help to minimize the harm from sedentary work.

Even if the back is held straight by the rollers under the waist and neck, but the chair seat remains horizontal (parallel to the floor), the moment of rotation in the pelvis does not disappear anywhere and the tension in the pelvic region remains.

However, if you stay in such a relaxed, unnatural position for a long time, the deep muscles of your back tend to lose balance.

After sitting on such a "throne" muscles poorly stabilize the spine for the rest of the day.

In this "razboltannom" state any simple movements, whether walking, jogging, trekking from the store with bags in hand, washing the floors or even training in the gym gradually lead to protrusions and hernia.

What to do with sedentary work?

Only one option comes to mind - to find another, more mobile job.

Or try to maximally compensate for harm from sitting outside the working day with physical activity. We try to sit less, walk more, register for fitness.

Someone and at all takes radical measures - he leaves for the village and is engaged in subsistence farming.

While the consequences of sedentary work have not reached a critical scale, a person is temporarily helped by prophylaxis in the form of gymnastics in the morning or simple gymnastics in the office right at the workplace.

When a person as a result of a sedentary lifestyle faces serious back pain, In the best case, he follows the advice of trainers and doctors, and pushes his back, performing special exercises.

But, alas, these measures do not eliminate the harm from sitting on a chair, but only partly compensate for it.

When it comes to improving nutrition, it is obvious to us that besides adding useful natural products, it is important to exclude the most harmful ones - fast food, fried, sugar.
Also with the musculoskeletal apparatus: in addition to sports, it is important to first of all exclude from your daily life sitting in a twisted, not physiological pose.

Yogis are aware of the unnatural sitting on the chair and ideally prefer to engage in important affairs in the lotus position. But does this mean that we all need to urgently change to the floor and cross our legs?

Sedentary work in a natural posture

As we have already said, the problems of sedentary work arise from the fact that sitting on an ordinary chair with a horizontal seat does not allow the body to take its natural position. For more information about the biomechanics of the seating process, see our video.

Company Smartstool studies the geometry of human natural postures to create the right chairs. The full range of Smartstools is here.

Thanks to the inclined seat, the right chair does not prevent the spine from assuming its natural position and the muscles easily keep the back straight during sitting work.

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There are only two categories of right chairs - seat-chairs (imitating a horse-riding) and knees (an inclined seat with an emphasis on the knees).

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Both types of chairs provide an obtuse angle between the hull and the hips, allowing the body to take its natural position during sedentary work. Detailed instructions on how to choose Smartstool, read here.

Elimination of the key negative factor sedentary work - a horizontal chair - leads to the disappearance of pain in the back, stop swelling of the legs, imperceptibly formed a beautiful posture.

Due to the fact that the chest in this chair is straightened, excess pressure in the abdominal cavity disappears, digestion improves and excess weight goes away.

Thus, the harm from sedentary work is reduced by 80-90%! (4-5 times)

To personally feel the convenience and joy of sitting on Smartstool, come to our branded stores in Moscow and St. Petersburg.

A source: https://SmartStool.ru/blog/sidyachaya-rabota-soxranyaem-zdorove.html

Pain in the back and lower back after a long sitting - what to do?

The modern age has made the image of a person inactive, most of the activity involves a long time being in a sitting position. And the spine in the lumbar region is considered to be the most vulnerable, and the biggest burden is on it.

Intervertebral discs in prone position experience a load of 50 kg, when a person is standing - a centner, sitting with a straight back about 150 kg, and if hunched back, then 220 kg.

And if you have to lift heavy objects, then the load increases several times. As a result, there is a violation of the functioning functions of the spine, and processes of a dystrophic nature begin.

Because of them, there is pain in the lower back when sitting.

Causes of low back pain when sitting

All the pain that occurs in the lumbar region can be divided into primary and secondary.

Primary refers to soreness, the cause of which is the disruption in the work of vertebrae, intervertebral discs and the surrounding muscle mass.

Secondary diseases occur in spinal cord injuries, viral infections, tumors and diseases of internal organs.

Therefore, when sitting behind the workplace for a long time, there is pain in the back.

The reason is a decrease in blood flow to the discs located between the vertebrae. It is necessary to hold breaks during work and get up from the table.

Wearing the wrong shoe also causes back pain. In such shoes there is a loose fixation of the leg, which exerts additional pressure on the spinal column, resulting in painful sensations.

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When the back hurts when sitting, the cause may be excess weight, since this area produces increased pressure. Even a few extra centimeters can lead to a slight displacement of the pelvic area and cause soreness.

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In addition to such habitual causes of soreness in the back, other factors can cause discomfort in the lower back:

• stretching or tearing in the muscular corset;
• Displacement of disks;
• fracture of the spine;
• damage to the nervous system;
• coxarthrosis;
• abscess of epidural character;
• oncological diseases;
• neoplasms;
• back pathology and osteochondrosis.

Diagnosis - how to determine what caused the pain?

Do self-treatment in this case is impossible. To determine why the loin hurts, especially after a long sitting, you need to see a doctor and get tested.

It is necessary to begin the examination with a visit to the therapist, this is required to exclude possible diseases associated with internal organs, since the causes of pain do not always depend on the wrong lifestyle. The therapist checks for violations such as diseases of the kidney, genital and stomach systems.

Also, the presence of pathologies in the spinal cord, hip joints, metastases located in spine, infectious diseases and possible inflammatory processes in ligaments and joints the spine.

For this, the patient should undergo an x-ray examination, MRI and ultrasound of the spinal column.

If there are no diseases and disorders, then the causes of soreness are still connected with prolonged sitting. In this case it is recommended to visit the sports sections and the swimming pool.

After the therapist has conducted the examination, he can send the patient to a neurologist or orthopedist to clarify the diagnosis.

Back pain treatment

At the moment, when the loin hurts and the patient complains that it hurts to sit, doctors can choose different methods for treatment. Everything depends on the reasons that cause them. In some cases, it is enough to apply manual therapy and massage.

Now the popularity is gaining a new technique - structural osteopathy. It includes the impact on the lumbar region with the help of hands. She is prescribed to patients who are not allowed to massage.

If there are pathological processes that are strongly pronounced, then the treatment begins with a medical method. Pain after sitting begins to recede after taking pain medication or blockade with novocaine.

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Also muscle relaxants are used, that is, drugs that affect the relaxation of muscle mass, anti-inflammatory drugs, remedies for blood circulation and sedatives.

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After the inflammatory process is removed, the patient is prescribed magnetotherapy, treatment with laser and mud.

Prevention

If a person has a long or even a constant sedentary lifestyle, then to protect themselves from discomfort and not give the back to fall ill, you must adhere to a few simple rules.

Seated negatively affects the spine, so you need to properly equip the workplace. The height of the chair should be selected individually, when sitting, the knees should be found below the hips.

The depth is about two thirds of the length of the thighs, the back should not be short. If you have to spend a long time in the sitting position, it is desirable to give up too soft furniture.

Use drugs only those that are prescribed by the doctor, since they are prescribed individually to each patient.

If the work is mostly sedentary and contributes to a sedentary lifestyle, then problems with the back and spine arise frequently.

If pain begins to occur, then one should not be treated independently, as it is possible to bring additional harm to health.

When sitting for a long time, it is recommended to warm up as often as possible and correctly prepare the workplace.

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After work, it is advisable to visit the pool or go to the sports section, it is also recommended to adjust the food and consume foods with a lot of vitamins.

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A source: https://MoyOrtoped.ru/vopros-otvet/pochemu-bolit-spina-i-poyasnica-kogda-sidish

Sore back with prolonged sitting

Recently, what hurts your back, especially when you sit, most often a long time and from a sedentary job, young people complain, but they do not know what to do, so that there is no pain with constant seat.

Doctors note that when patients complain about having pain in their back, patients themselves note - this is because I sit for a long time and can not do physical exercises because of sedentary work, I can not tear myself away from computer.

A few years ago, such symptoms occurred in people aged after 40 years.However, nowadays with such complaints, even quite young patients are increasingly turning.

As a rule, this contributes to a sedentary lifestyle of a person or a specific work. After all, today, outdoor walks or socializing with friends, more and more young people prefer to sit by the computer, rather than doing exercises in the morning.

But along with this, different areas of the back when sitting can also hurt for other reasons. In this regard, it is necessary to consider this issue in more detail.

The main causes of the appearance of pain

Often patients complain that when they have to sit for a long time, they have a backache, and they do not know what to do. Such words are increasingly heard by doctors from people whose work involves an inactive way of life.

Often they come up with all sorts of excuses, for example, proskvozilo back, or stretching lumbar muscles. However, in fact, everything is different. In this regard, it is necessary to consider the most important irritating factors causing severe back pain in the case of prolonged sitting.

Long sitting in one place is especially reflected on the lower back.In a number of diseases of the spine, for example, osteochondrosis, intervertebral hernia, osteoporosis, scoliosis, protrusion or osteoarthritis, the back usually begins to hurt due to a sedentary lifestyle.

This is observed if a person with one of the listed diseases, for a long time is in a sitting position, for example, at the computer.

Disturbances in the work of muscle tissue

Often, when there is a muscle spasm, hitting the lower back, a man complains of severe pain in the lower back.

Thus the person speaks, that the pain becomes more acute at a motionless position (sitting).

It is precisely if a person is sitting for a long time and still, there is a greater tension of the muscle tissue, and as a result, painful sensations arise.

When inflammatory diseases of the pelvic organs are also quite often patients complain of pain in the abdominal cavity, giving back to the waist.

Often, incorrect posture or the presence of excess weight also provoke pain in the back area, since the main load falls on the lower back, which causes pain.

Diagnosis and treatment of back pain

Determination of the causes of pain in the back should be handled by a doctor with a special education. If there is pain in the back from prolonged sitting, one should not resort to self-medication.

No rubbing or warming in the patient area, since such methods can only aggravate the situation, resulting in more serious complications.

It is necessary to consult a doctor at the polyclinic who can determine the exact diagnosis and prescribe the appropriate treatment.

Diagnosis of diseases in which there is pain in the back, is carried out using radiography, ultrasound, computer or magnetic resonance imaging of the spine. When all the main reasons are established, the specialist can begin to prescribe the necessary treatment methods.

It consists in the use of various physiotherapy methods, for example, massages, magnetotherapy of mud and laser treatment or shock wave therapy.

Methods of preventing pain

Recently, when the work of most people is connected with the computer, preventing the occurrence of pain syndromes in the case of long sitting is much more difficult. Nevertheless, it is necessary to remember the basic rules, observance of which will allow a person to avoid a variety of diseases.

First of all, you need to find the right position when working at the computer. First of all, you need to properly equip your workplace (do not use upholstered furniture, properly adjust the height of the special chair).

In the process of work, you must constantly monitor your own posture, do not allow wrong posture. It is not necessary to occupy the same positions for a long time. After working for an hour, you should make and warm up.

After consulting a specialist, you can use specially designed drugs that help maintain cartilaginous tissue. Every morning you need to start with special gymnastic exercises. As much as possible, you should walk outdoors.

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Another very effective preventive method is swimming. Of course, with a sedentary lifestyle, avoiding all sorts of problems with the spine is very difficult.

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But, at least, compliance with these rules can help to minimize the risk of their occurrence. If the prevention of problems has not occurred, in no case can you use self-treatment methods. It is necessary to apply to doctors who will be able to provide qualified assistance.

After all, according to many people, you can get rid of the pain with the help of traditional medicine recipes. It's a delusion. Various herbal packs or compresses may, for some time, help to get rid of the pain, but the disease itself will not disappear.

A source: https://okpozvonok.ru/poyasnichnyj-otdel/bolit-kogda-sidish.html

Sore back when sitting, from sedentary work

If you plunge into the history of human anatomy, it is obvious that earlier all moved much more, ran, jumped.

Thus, the spine has changed in order to improve the way of life.

Over time, the sphere of human activity has changed greatly, which adversely affected his health.

People have been complaining lately that they have a backache from sitting. If earlier this problem was exclusively among people of advanced age, now it occurs in very young boys and girls.

The cause of this ailment is a sedentary lifestyle.

In the era of computer technology, walking on the street, physical education, communication with relatives and friends, shopping in the store are replaced by laptops, smartphones and tablets. What to do in this situation? First you need to understand all the reasons for this phenomenon.

Causes

There are primary and secondary causes of pain in the back. The primary causes are those that are directly related to vertebrae or intervertebral discs. Secondary causes are associated with infections, tumors, injuries.

Sometimes it is difficult for a doctor to diagnose and understand the true reasons why a back may hurt.

Irritant factors leading to unbearable or moderate pain in the back can be:

1. Violations of the normal operation of muscle tissue (for example, during a muscle spasm).
2. Various diseases of the spine, which primarily include osteochondrosis, scoliosis, intervertebral hernia, osteoporosis, protrusion.
3. Infectious diseases.
4. Inflammatory processes.
5. Excess weight.
6. Incorrect posture.

Osteochondrosis is a degenerative disease of the vertebral-motor segment, in which the intervertebral disc and other parts of the spine are gradually destroyed. Scoliosis is a 3-plane deformation of the vertebral part of a person.

Such a curvature of the spine can be not only acquired or post-traumatic, but also congenital. The intervertebral hernia is the displacement of the pulpous nucleus of the intervertebral disc, and a rupture of the fibrous ring occurs.

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With osteoporosis, there is a rapid decrease in bone density, which increases the likelihood of fractures. Osteoporosis appears as a result of an imbalance between two processes - synthesis and destruction.

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A protrusion is one of the stages of osteochondrosis, in which the intervertebral disc swells into the vertebral canal. With protrusions, there is no rupture of the fibrous ring, and the lumbar region is the site of its localization.

Diagnostics

If your back often hurts when sitting, do not self-medicate. Warming or rubbing any part of the back can only worsen the situation. The best solution is timely medical assistance.

When setting the diagnosis, different methods are used:

A physical examination means a general examination of the patient (a test to identify the strangulated nerve end, sensory, motor testing).

Radiography allows you to assess the condition, structure of the spine.

Thanks tomography, you can get a three-dimensional image of the spine in different planes.

Important factors in the diagnosis

When diagnosing pain of a different nature, the following information will help in the back:

1. Disease history.
2. Detection of chronic diseases.
3. The fact of disability.
4. Age. Elderly patients are more susceptible to osteochondrosis or osteoarthrosis. In addition, with age, the risk of various malignant neoplasms increases.

   The spine of young people can suffer from minor sports injuries. If the pain in the back is observed in a child under the age of 10, then most likely, the kidney function is disrupted.

5. Side of pain.

   If the pain is observed from 2 sides, then the presence of osteochondropathy is possible. With one-sided pain in the lower back, the patient may have osteochondrosis.

6. The nature of pain.

   If the loin hurts suddenly and intensively, then there is a hemorrhage in the retroperitoneal tissue or rupture of the aneurysm of the abdominal aorta. This situation is urgent and requires urgent medical attention.

7. Change in pain at rest or in any movement.

   If the pain is more intense when lying down, and when it moves gradually, then spondyloarthropathy is observed. In osteochondrosis, the situation is fundamentally the opposite: pain is not only in the prone position, but when you move and when you sit, it appears.

8. Times of Day.

   If the pain is constant both during the day and at night, then, most likely it is a question of the presence of malignant neoplasms or osteomyelitis of the spine. In other diseases, pain can be observed either at night or in the daytime.

When determining the diagnosis of low back pain, you should carefully examine the patients on oncology program.

Treatment

With intensive back pain, medication is recommended.

It includes the use of anti-inflammatory, analgesic agents, as well as drugs to improve blood circulation directly in the spine.

If intense pain sensations in the back are eliminated, then physiotherapy methods are subsequently used. Well-proven methods of treatment, such as massage, laser, mud treatment, magnetotherapy.

After diagnosing the disease, treatment should be immediately treated. Modern technologies and equipment will facilitate this task.

Only in the treatment it is necessary to take into account some contraindications.

For example, medication for low back pain is contraindicated in pregnant women.

Help with acute pain

Many people who for a long time suffer from osteochondrosis, spondylarthrosis, spondylosis, protrusion, herniated disc, sometimes severe back pain may occur. If the sensations are so painful that it's hard to even move, it's better:

1. Lie on a firm and perfectly flat surface. Only lying position should be taken very slowly and carefully. Then take the position on the side.
2. After the pain subsides a little, lie on your back and put your feet on a chair or box (angle = 90º) for 15 minutes. Thus, it will be possible to relax the muscles of the back as much as possible.
3. After the pain in the lower back is almost completely gone, you can get up.

   To do this, you need to carefully and slowly turn to your side and become on all fours. Then crawl to the support, grab it and climb. In this case, the back can be unbent in the last turn.

4. In the end, you need to wrap your back with an elastic bandage or a handkerchief as much as possible.

   In addition, you will definitely need to drink 1 tablet to relieve pain and immediately seek medical help.

Acute pain attacks develop suddenly, so it is so important to know about the rules of first aid to yourself.

Prevention

To prevent pain of a different nature in the back, the following rules should be observed:

1. Shoes with high heels are not recommended for more than 2 hours. If you do not have a choice, then every hour let your feet rest. To do this, you just need to raise your legs for 2-5 minutes.
2. If you need to stand for hours on end, find a support to relieve the load from the spine (for example, thanks to a wall or cabinet).
3. It is necessary to wear weight properly. In one hand, you can carry no more than 3 kg to a woman and 5 kg to a man, and better evenly distributing the load on both hands. It is strictly forbidden to lift weights, in a position bending or jerking. It is better to lift weights with an even back, crouching and very smoothly bending your legs. Bags should be kept closer to the body, and gravity when turning the body can not be lifted.
4. Perfect posture. In the sitting position, do not lean back strongly or lean forward. Try to walk and sit only with a perfectly straight back.

To prevent pain in the lower back, you should move as much as possible. With a sedentary lifestyle, painful sensations in the back appear even in very young people.

How to sleep and sit properly?

You can take care of your own back. To do this, you need to sleep and sit properly:

1. You can not sleep on a soft mattress, you better prefer a hard bed or a sofa. It is better to forget about high pillows, and to choose - orthopedic platens. If you sleep too much or lie, try to change postures more often.
2. If you choose the right workplace, then after sitting there should not be unpleasant sensations in the body. If the height of the chair is such that the knees are below the hips, then you should be comfortable. A chair must have a high back.

   If you sit very much during the day, it is better not to sit on a too soft chair.

3. Warm up. It is not recommended to stay in the same position for a long time. For a person of any profession, it will be useful to do warm-ups during work breaks.

   Regular physical education, and especially swimming have the best preventive effect with pain in the lower back.

The spine is a large and massive bone. In a sitting position, bent or leaning, there is a strong load on the spine. As a result of a constant load, the intervertebral disc may collapse and osteochondrosis appears.

If you sit for a long time, then this should be done correctly. To do this, it is desirable to change postures every fifteen minutes, but do not forget to do simple exercises (bend or stretch). Every hour it will be useful to get up and be a little bit like.

In addition, sleeping on your back is useful for the spine. After all, if a person sleeps on his stomach, then in his sleep he turns his head many times and breaks the condition of the cervical vertebrae.

Exercises

Strengthening the back muscles, as well as stretching are useful not only as prevention, but also as a cure. Exercises should be done twice a day:

• Lie on your stomach. Stretch back, emphasis on the hands. Repeat the exercise 8-10 times.
• Standing position. Stand against the wall for a distance of about 25 cm. Pull your arms up and look at your palms. Chin and chest should be touched to the wall, leaning at the hands. Touched alternately cheeks, turning the neck then to the left, then to the right.
• Lean against the wall with your right side. Pull back the right hand and slowly turn to her whole body. A little delay in this position and again repeat the exercise.
• It will be very useful to hang two minutes a day on a Swedish wall or a horizontal bar.
• Lie on your back, bend your knees. The feet stand on the floor, and with your hands, pull the knees to the chest alternately with a break of 20 seconds.
• Lying on your back and tightly pressing the shoulder blades to the floor, bring your knees together and gradually tilt them to the right. After a break of 10 seconds, do the same exercise, but to the left.

Sometimes people complain: "When I sit too long, there is pain in the lower back."

Sedentary work very often leads to painful sensations in the back, but before you start the exercises, it's worthwhile to consult an orthopedist.

Painful sensations in the back can be the result of serious diseases, in which categorically contraindicated many exercises.

http://moyskelet.ru/spina/pozvonochnik/bolit-spina-pri-sidenii.html

A source: http://life4well.ru/zabolevaniya-spiny/oporno-dvigatelnyj-apparat/107817-bolit-spina-pri-sidenii-ot-sidyachej-raboty

Back pain due to sedentary work

»Causes of back pain

The information presented is not intended for self-treatment. It is not guaranteed its accuracy and applicability in your case. Address to doctors-experts!

Sedentary work and sedentary lifestyle are almost the most common causes of various problems with the back, and other parts of the body.

What can you do if life forces you to sit for a long time? How to prevent pain in the spine (if the back is already aching, then see the materials about the treatment) and at the same time continue to work actively?

Let's give some preventive advice.

Reduce the harmful effect of a sedentary lifestyle

The first rule is to take breaks. Once in forty minutes we get up and do an easy warm-up, well, or just walk around, warm up.

Secondly, we keep the correct landing. The bent back is an additional load.

In addition, if the strong-willed effort to keep the posture - that is, the chances to pump up the muscles of the back, make them stronger. This will help to cope with the loads.

True, there is not so simple - more details in the column about posture.

Thirdly, we pay close attention to the organization of the worker (the seat and the table should fit the size, the seat should not be too soft or too hard) and sleeping (semi-rigid mattress, not very large cushion) places.

Fifth, we try to avoid injuries and bruises: an additional risk factor to us to anything. We comply with safety regulations!

We get habits useful for the spine

As you understand, only slightly change the nature of sitting at the computer and put on other shoes - not enough to fix the situation.

All the same 8 sitting hours of work plus somehow at home - this is a heavy burden for the spine.

It requires the acquisition of useful habits that could compensate for this burden.

These are the habits:

• Proper nutrition (see a separate article about how to eat with benefit for the back).
• Regular release of tension from the spinal muscles.
• Massage, again, regular. It is advisable for a specialist, but if it comes to prevention, it is not so critical - the main thing is to relax the muscles (in addition to the previous point).
• Active rest, at least - long walks. Once a week we try not to sit at all (well, except at dinner): the rest of the time we go, run, lie on the couch (the last one - last!).

Sore back from sitting job?

When sitting, the pressure inside the discs is higher than when standing or lying down. The sacrum diverges to the sides under the weight of the spine, and its base in the middle is compressed, as in a vice.

Over time, the fluid from the discs leaks out (they lose about 10% of moisture), and the bone segments located one above the other turn into a rigid tube.

Sometimes it should take a few minutes before the base of the spine sinks and the movements become easier. If a prolonged sitting is accompanied by insufficient mobility, the lower discs never recover normally and then the back starts from the sedentary job.

Exercises for self-treatment

Disks fill with liquid faster than they discharge it. This is partly due to the concentration of electrolytes in the gelatinous nucleus, which draws in water under osmotic pressure, and in part - with the retractive effect of stretching the spine.

Disks fill faster, if you lie on your back, pulling your knees to work; that's why such a simple exercise is an important part of self-medication.

Raising the knees to the chest and squatting prevent fluid loss by discs due to the fact that the back complex of the spine is being opened.

With its help, the spine is additionally stretched, so that not only the front surfaces of the discs open, sucking in the liquid, but also compensating for the excessively clamped posture when sitting. The block needs to be used every day.

You will like the feeling of stretchable segments when you almost feel how the walls of the discs are restored and the water is sucked in from the vertebral bodies.

Why it is harmful to sit for long

Long sitting can also cause shortening of other structures in the lumbar-sacral area, because of what to take a normal posture you will become even more difficult.

For example, powerful muscles - flexors on the front surface of the thigh - quickly shorten if not used for a long time. Iz-for it or this there is a feeling stjanutosti on the forward party or side of femurs.

This forces the person to tilt the pelvis forward, because of which the spine loses balance.

And this, in turn, again affects the work of the spine badly, because when walking, he has to turn to the sides to compensate for insufficient mobility of the thighs.

If you sit hunched back, it causes a contracture of the anterior longitudinal ligament of the spine, which runs along the vertebral bodies like a long elastic band.

In the normal state, the function of this ligament is to limit the deflection of the spine, but when it adaptively shortens, then tightens the spine with an arc in front, as too tightly stretched bowstring bow.

A person often feels that his posture is deteriorating and something prevents him from straightening, as if his shirt in front is too tightly tucked into his trousers. A block for the back will help you get rid of the troubles caused by prolonged sitting.

But, more importantly, thanks to it, compression of the spine is eliminated, the condensed walls of the discs are stretched, and the liquid is freely absorbed inside.

What is important to remember!

Remember that sitting on a chair is an absolutely unnatural pose for our body. Many natives prefer to squat instead of using a chair with a back.

Even if in the daytime they ran a lot or wore heaviness - and both of these actions squeeze the bottom spine - they easily eliminate this problem, squatting food and in the same position eating it.

You'll never see a Masai warrior fall apart on the couch. Squatting is an indispensable part of the self-medication program.

What happens if you sit on a chair for a long time at work

In people engaged in sedentary work, some segments in the lower part of the spine lose mobility. If you sit huddled on the chair, throwing your foot behind your leg and pressing the earpiece to your ear, the whole body will become stiff, and the disks in the lower part of the spine will dry up.

Most often, such problems arise in those who work at the computer and in representatives of other "sedentary" professions.

Over time, the body from the seat is clamped faster, and to straighten it up from the chair becomes more difficult; The constant stiffness in the lower back is transformed into an obvious problem.

Drivers in the risk group

Drivers-truckers and taxi drivers also often suffer from pain in the lumbosacral department. Not only the sitting posture, but also the constant vibration of the car increase the loss of fluid by the lower discs.

Even worse, if the cabin is high, and the driver is forced to jump to the ground. The shock is especially unfavorable when the back is already clamped.

The situation becomes especially dangerous, if during loading or unloading he has to lift and carry weights.

12 ways to get rid of the pain in the back, which appears due to sedentary work

We have compiled for you 12 simple ways to help you get rid of back pain. To read is recommended with a straight back and straightened shoulders.

In a modern person, the back often hurts, if not always. There are many reasons for this, but the most common of these is sitting in front of the computer.

Unfortunately, not many of us can boast that they regularly go to the gym or try to sit with their backs straight.

At the same time, four out of five people, according to the latest polls, complain of periodic back pain.

1. Keep your head straight

This is the first and one of the most important rules that must be observed every day, if you do not want to feel uncomfortable pain in the lower back by the evening.

All the time that you work in front of the monitor, keep your head straight.

This aligns the spine and prevents the appearance of a headache by the end of the working day.

:

How to Relieve Back Pain: Best Doctor's Recommendations

2. Hold the mouse near the keyboard

What is the essence of this advice? The farther away from the keyboard is the mouse, the further you have to stretch your arm, elbow, shoulder.

During this, the spinal muscles strongly strain, which means that in a couple of hours, expect pain in the back.

To avoid this, place the computer mouse as close to you as possible.

3. Choose the right chair

For sedentary work, the ergonomic chair with adjustable height and varying backrest position is best suited. Bending the back of the chair should repeat the natural curves of the waist.

4. Put the monitor right in front of your eyes

So, you will not tilt or tilt your head, which means your back will be in a level position and you will not experience discomfort and unpleasant sensations.

:

Why does the back hurts: diseases of the spine or internal organs?

5. Spread your legs shoulder width apart

Legs in this position will not bend the spine and ensure healthy circulation of blood. It's best if the angle of your bent legs is 90 degrees. In this position, you can sit much longer without feeling any tension and pain.

6. Pause

At least every 30-40 minutes because of the computer you have to get up and make at least a five-minute walk through the office, but better - in the fresh air. Changing the position of the position will help you stretch the muscles, pull out the joints and just unwind.

7. Buy an orthopedic corset

You can do this in any pharmacy, the main thing is to choose the right size. Modern corsets are completely invisible under clothes, but they perfectly help to support the back in a natural position, excluding the appearance of pain.

:

What to do if the lower back aches: some practical recommendations

8. Straighten your shoulders

Imagine that you have a plate on your head, let it be cakes. The bottom line is that your shoulders while sitting at the computer are straightened back.

9. Put on your glasses

This advice applies to those who have poor eyesight. As a rule, such people approach the monitor closer than usual, straining the dorsal and cervical muscles, because of what the back and neck begin to ache with time.

10. Do not tilt your leg

This is common especially in women posture leads to curvature in the spine, pain in the back, as well as varicose veins. It is best to sit with your legs straight apart.

:

Important Causes of Sharp Back Pain

11. Do not hold the phone with your shoulder

For long telephone conversations, use a headset or speakerphone. But try not to hold the phone with your shoulder, this leads to a skew in the spine, and can also cause tension in the neck and head.

12. Stand by the wall

To feel the correct position of the spine, you need to lean your back against the wall and stand in this position for at least 5 minutes. Want more effect? Raise your hands up.

Do not forget, your back is the foundation of the body, thanks to which we can walk, stand, sit and move. Therefore, keep it straight, go in for sports and contact your doctor if the back pain does not last long.

:

The main causes of aching pain in the lower back

Sources: http://spinainfo.ru/lechenie/boli/boli-v-spine-ot-sidyachej-raboty.html, http://armoc.ru/articles/Back-pain-from-sedentary-work.html, http://liniya-zdorovya.ru/simptomy/boli-v-spine/516-12-sposobov-izbavitsya-ot-boli-v-spine-kotoraya-poyavlyaetsya-iz-za-sidyachej-raboty

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