Lower back hurts from sedentary work what to do. What does all this mean. Treatment and prospects

Back pain is strongly associated with severe physical labor: commercials show cases of sciatica after lifting the mother-in-law wardrobe or seasonal troubles in the garden. But the trouble is that malaise can overtake you even with safe, at first glance, daily work in the office. There are many reasons for this. And it is worth knowing in advance how to deal with this in order to avoid back problems and not go on sick leave too often.

sore point

Experts distinguish 3 main types of back pain that “wait” for a person working in the office:

fibromyalgia

Chronic symmetric musculoskeletal pain (this is how doctors explain the term "fibromyalgia") occurs, according to statistics, in 4% of the population. True reasons its occurrence is still little studied. Although it is safe to say that the likelihood of fibromyalgia increases with a lack of physical activity and stress. Office workers are prone to both factors, so back pain due to this disease is not uncommon for them. Many neurologists, by the way, regard fibromyalgia as pathological reaction on the chronic stress- unable to withstand psycho-emotional overload, the body forms pain syndrome. Fibromyalgia pain is characterized by some features:

• It is monotone, i.e. does not increase with time;
• It is clearly connected with factors provocateurs (stress, prolonged stay in the same position);
• It has a diffuse character - as a rule, there is no way to establish a local "point" of pain.

How to get rid of fibromyalgia pain?

To eliminate back pain in fibromyalgia, in addition to the obvious relief of stress, analgesics are needed. However, many of them have a number of unpleasant side effects: can affect the liver, contribute to the formation of stomach ulcers and 12 duodenal ulcer, and in the most serious cases even cause stomach bleeding.

To protect yourself from unnecessary trouble, it is better to use local rather than systemic drugs, - for example, "Viprosal B". This is an ointment unique composition, containing 4 active ingredients at once, in a complex relieving pain and reducing inflammation. As part of the ointment "Viprosal B":

• The venom of the common viper. Do not be alarmed, in small doses, snake venom has healing properties, when applied externally, reduces inflammation, relieves pain.
• Salicylic acid. Blocks the formation of prostaglandins responsible for development inflammatory response. In the Viprosal B ointment, its dose is only 10 mg, so it practically does not enter the bloodstream and does not cause development side effects.
• Camphor and turpentine increase blood circulation, improve tissue nutrition, and relieve pain.

Myositis

Muscle lesions inflammatory nature doctors call myositis. Reasons muscle inflammation many, but most often hypothermia (drafts or air conditioners) and a long stay in a stereotypical position (working at a computer) lead to myositis. hallmark is locality - a certain place hurts and there is an increase in pain during movements, for example, turning the body. Myositis, as a rule, is not taken seriously, but in vain - prolonged inflammation can lead to shortening of the muscle and motor contracture, that is, restriction of movement.

How to get rid of pain in myositis?

Treatment of myositis is based on three main principles:

• creating rest for the inflamed muscle (before the pain subsides, it is necessary to abandon physical activity);
• elimination of pain with painkillers;
• prevention of muscle spasm.

By following these simple rules, it is possible to completely eliminate inflammation in the muscles in just a few days and, as a result, prevent the development of spastic complications.

Photo: www.istockphoto.com

radiculopathy

Radicular syndrome (more common name for radiculopathy) is a widespread condition associated with damage, inflammation or infringement of the roots spinal nerves. Most often, radiculopathy develops against the background of curvature of the spine, physical inactivity, or, conversely, excessive physical exertion. Radiculopathy is characterized by a triad of symptoms:

• Backache. With radiculopathy, the pain begins suddenly, radiates to the leg, and in addition, it increases with any movement.
• muscle spasm. In the affected area of ​​​​the back, a dense "lump" of the muscle can be determined.
• Violation of sensitivity. As a rule, in the area for which the damaged nerve root, the person feels numbness, tingling or burning.

Expect that the pain will pass alone, not worth it. In most cases, if untreated, radiculopathy becomes chronic, leading to a gradual decrease in performance.

For emergency care at the first signs of radiculopathy will also help local funds(ointments, creams, gels). But it is worth noting that complex preparations containing several active components, in addition to relieving pain and inflammation, can improve tissue trophism and promote the transfer active substances into the deeper layers of tissues, increasing blood circulation.

Photo: http://viprosal.ru

For back pain, it is recommended to apply Viprosal B ointment once or twice a day, rubbing it into the skin with light massaging movements. The course of treatment is designed for 10 days, but you will feel relief already at the beginning of treatment. And don't forget the basics physical exercises for back health. By doing regular exercises, you can significantly reduce the risk of recurrence of back pain.

Only the right load, throughout life, is clearly not enough

First of all - the load is different. Most often in the case of the "back" we represent .. movers, weightlifters. But osteochondrosis also happens in young "nerds"! Computer scientists, accountants, who do not lift anything heavier than a pencil .. Can't they even lift a pencil?

Of course you can, we are talking about something else. For those who haven't read it, Part 1 covers the rule of leverage. That is, the weight of the load works harder on the long arm of the lever. When he is attached on short. The long shoulder is the neck. Let (conditionally) 10 cm. The mass of the head is 3 kg. Let the short shoulder be 3 cm.

At the point where the neck passes into the back - where many people develop with age ... a hump - a knot of tension is obtained, in awkward position. When the head is tilted at 40-50 degrees (the person looks at the keyboard) - approximately the equivalent of 6-7 kg is obtained .. An incomplete bucket of water on the head, a whole working day ... months, years ..

Comfortable workplace

Therefore, for "sedentary workers" in the first place in all the pictures and methods, a comfortable chair is shown, the correct angle of view, and for this - the height of the monitor, the height of the table, and so on .. And excellent vision(albeit with correction)! Only in this case, the entire load becomes axial, and any, even a small, vertebra can withstand 3 kg. A bone is a bone.

Lots of stress

The second factor that harms those who sit a lot at work is nerves. Unfortunately, for accountants, for system administrators, for many others, stress sits on stress. Where does stress hit most often? That's right, a person instinctively, involuntarily presses his head into his shoulders, while straining the muscles of the neck and shoulder girdle!

With a sufficiently long stress - the muscles of the base of the neck become ... dense, hard, literally stiffen. And nearby are nerves, blood vessels, .. Complaints, they say, "the nerve twitched and jammed" - most often they are not associated with real displacement, dislocation of the vertebra - but with convulsive contraction already tight, inflamed, sore muscle. If you quickly manage to provide assistance, self-help - everything is fine, it lets go .. If the process is delayed, the pain becomes chronic. But about treatment - later.

Mechanisms of osteochondrosis

Now - the mechanisms of the disease. To understand what is happening to you. So, we need muscles. Neck muscles - to hold the head and twist it. Those muscles that are in the neck of the patient cervical osteochondrosis- they don't hold very well. Spinning with a creak...

And therefore, with sudden loads, where healthy muscles can cope without difficulty - these altered ones - alas, tend to really fail, and contribute to subluxations, displacements small joints vertebrae. What is perceived as "neck crunches". This is not as dangerous as it is - it speaks of an already seriously impaired musculoskeletal system.

Plus cooling. Local "blowing" or drafts from split-systems cause the same effect as freezing the muscles of the arm or leg in winter. But - we stretch our arms and legs, and negative effect leveled out, usually. And if at work the split blows 8 hours in a row at left side neck (conditionally) with air at a temperature of 10 degrees (this is any non-inverter split!) - the result is predictable. Neck hurts. Part of the muscles due to pain will definitely "block", fail.

What does all this threaten

If a emergency treatment does not come - taking into account the above factors - there is chronic, primary chronic non-microbial (of course) inflammation of the muscles. But like other inflammation, it can have an outcome in the form of a scar, a connective tissue formation of a rounded shape more often. Myofibrous plaque.

You can feel such formations in your neck or in thoracic region spine, at home or with a relative, an acquaintance who complains of a "neck-back". These plaques further reduce muscle mass which holds the neck, or body, in general case. What does the process described self-developing.

And there is a need to work with all the links of this process in the treatment. But more on that later.

In this age of physical inactivity and a sedentary lifestyle, back pain is a very common complaint. There are many reasons for this disease.

Most people tend to self-diagnose themselves - "puffed up" or "osteochondrosis." This is followed by treatment - warming the lower back, back massage. Such activities can really cause a decrease in pain, but can only harm and aggravate the pathological process. After such treatment, the situation often only worsens.

The effect of a sedentary lifestyle on the spine

The structure of the spine, all its curves were formed in the process of evolution, when the main occupation of man was hunting for a mammoth. Prolonged sedentary work causes a violation of the proper functioning of the spine and the appearance of dystrophic processes in it. lumbar. A person feels this or that type of pain in the lower back when pain receptors signal this.

Causes of pain

For selection proper treatment it is necessary to accurately determine the factor that causes discomfort. Pain as a result of prolonged sitting can occur as a result of the development of the following diseases:

• Osteochondrosis - degenerative-dystrophic changes in cartilage and bone tissues;
• Osteoarthritis - when the intervertebral joints are affected;
• Scoliosis - lateral curvature of the spine;
• Osteoporosis is a metabolic disorder in bone tissue;
• Displacement of the vertebral discs;
• Herniated disc.

What to do, whether it is necessary to be surveyed?

When you are concerned about back pain of any nature, you should consult a doctor. First, it is best to get an appointment with a therapist to rule out diseases. internal organs. The causes of lower back pain may not depend on prolonged sitting. The therapist must exclude the following diseases:

• kidney disease, gastrointestinal tract, female genital organs, prostate;
• Pathology spinal cord- arachnoiditis, epiduritis, tumors and abscesses in the spinal cord;
• Pathological processes in the hip joints;
• Metastases in the spine due to the development of a cancerous process in various organs;
• Infectious processes in the spine and pelvic bones;
• Inflammatory non-infectious processes of the spine and joints - arthritis, sacroiliitis.

For an accurate diagnosis, doctors after a detailed examination use:

• X-ray examination;
• Magnetic resonance imaging;
• Spinal ultrasound.

After excluding the above diseases, it can be assumed that low back pain is indeed associated with prolonged sitting. Then you should regret that you didn’t sign up for the sports section on time, don’t visit the pool or don’t run in the morning.

After the examination, the therapist will refer you to a neurologist or orthopedist to clarify the diagnosis.

Treatment plan

Currently, doctors have at their disposal a lot of the latest techniques to cure the spine and save you from lower back pain. Treatment depends on the cause causing pain and stage of the disease. Sometimes it is enough to use only a back massage, manual therapy.

Exists new technique- structural osteopathy. This is a technique of manual impact on the muscles and ligaments located along the spine. It is used in the treatment of those for whom even massage is contraindicated, for example, for pregnant women, the elderly.

When expressed pathological processes spine pre-applied drug treatment. The pain subsides after the use of painkillers, after the appointment novocaine blockades. Muscle relaxants (drugs that relax muscles), anti-inflammatory drugs that improve blood circulation, and sedative (sedative) drugs are used.

After removal of the inflammatory process are effective: magnetotherapy, shock wave therapy, laser treatment, mud therapy.

Prevention of new exacerbations

To prevent back pain in seated life, the following rules must be observed:

1. Sitting is the least useful position for the spine;
2. It is necessary to choose the right workplace. If you can say, “I am sitting very comfortably,” then you have succeeded.

- the height of the chair should be such that the knees are lower than the hips;
- the depth of the chair should ideally be two thirds of the length of the thigh;
- the chair should have a high back;
– when sitting for a long time, furniture that is too upholstered should be avoided.

1. When sitting, one should try not to lean forward and not to lean too far back;
2. Try to sit and walk with a straight back;
3. Warm up as often as possible with a long stay in one position;
4. To slow down development dystrophic changes in the spine, it is recommended to take chondroprotectors - special drugs that have a protective effect on cartilage tissue. They are used in courses prescribed by a doctor;
5. The most effective for the prevention of lower back pain are regular physical education and sports. Swimming is especially effective.

With a sedentary job and a sedentary lifestyle, you will inevitably suffer problems with the spine. If this happens, do not self-medicate and do not delay the visit to the doctor.

When sitting for a long time, try to equip your workplace as conveniently as possible, warm up more often. And best of all, sign up for a pool or other sports section after work.

Exercises for the neck and back with a sedentary lifestyle | HUTHUT

Life and Style - Medicine

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It just might seem that working in an office is easy and safe. In fact, a sedentary lifestyle that practices enough a large number of modern people often leads to health problems. The most popular: chondrosis, scoliosis, osteochondrosis, spinal curvature, posture problems, and as a result - problems of the heart, liver and other internal organs.

FROM medical point vision, office work in front of a computer is the cause of hypodynamia (lack of physical activity). As a result, failures occur various systems body, reduces muscle tone, there is shortness of breath during activity. Another serious problem of insufficient activity is holding blood in the legs. But the spine suffers most from a sedentary lifestyle. Within a few years these comfortable conditions jobs become chronic diseases.

The fact is that when a person works at a computer, the neck moves forward, the shoulder blades change their natural position, the back is coffined, the shoulder girdle is clamped. Tension in the muscles of the shoulder girdle and neck causes headaches and a general loss of tone. As a result, without compensating the working day with active sports, it is simply impossible to do without consequences. But not everyone is ready to run in the evenings or early morning in the park or walking in gym few times a week. Is there a way out? Of course, there is - regular gymnastics in the morning, in between work, and also after a working day. But if there are any problems, it is better to consult a specialist in advance - in certain cases, it is worth undergoing an MRI of the spine (Magnetic resonance imaging of the spine), choosing the optimal exercise regimen for yourself, and following the schedule.

Neck exercises

The main requirement is that the position of the body should be changed every hour. It is worth getting up several times a working day, taking a walk along the corridor, and taking a walk down the street at lunchtime. Experts offer several exercises, the implementation of which allows you to protect yourself from the consequences. In any case, reduce the likelihood. We stretch the anterolateral and anterior muscle groups. These exercises can relieve stress from sedentary work, as well as unload the shoulder girdle.

The exercises are marked as infographics:

Back exercises

• In the first minutes after waking up, we turn over on our stomach and place our hands at chest level. We stretch back, leaning on our hands. Try to straighten your spine, feel the vertebrae. We repeat this exercise 7-10 times.
• We bend our knees and reach them with our heads - again we stretch the spine and relieve tension.
• We stand facing the wall at a distance of 20-30 centimeters, stretch our arms up, look at the palms. Then we lean on our hands against the wall and touch the chest and chin to the wall. Then we turn our head to the right, then to the left and touch the wall with our cheek.
• We become close with the right side to the wall and stretch the right hand back along the wall, and then slowly turn towards the right hand. We linger in the position and repeat again.
• If possible, we weigh a little on the horizontal bar or wall bars, just 1-2 minutes a day is enough.
• We sit on a chair and lower our head, put our hands under bent knees.

We try to feel the stretching of the muscles with each exercise.

Why does my back hurt

Most often, back pain comes with age. Anything can hurt, and it needs to be treated differently, but the cause is most often the curvature of the spine. You can often hear that for the health of the back you need to strengthen muscle corset- it is he who holds the posture. But you should also be able to relax your back.

The risk group includes the following groups of people:

• People with sedentary jobs or leading sedentary life. As a result of such work - insufficient physical activity, as well as a static load on the spine in certain places;
• People with overweight, which causes increased stress on the joints, as well as the spine;
• People with spinal problems at birth or in case of some kind of injury.

It should be noted that the back can hurt and healthy person without major problems. For example, if you catch a cold back. But most often it is cured easier than the same osteochondrosis.

Back hurts! Dangerous sitting job!

Every day we are becoming more and more of a sedentary nation. Does sedentary work hurt your back or do you have the posture of a “professional rider”? Those who are on their feet all day office workers envy: "Oh, work: sit and rejoice." And for some reason, the “inmates”, on the contrary, groan: their head hurts, their eyes hurt, their shoulders numb, etc.

In fact, this is a DANGEROUS JOB!

If at work you experience little physical stress, but strong mental or nervous, then you are threatened with:

* from overexertion of the spine - cervicothoracic sciatica* against overvoltage peripheral nerves and muscles at forced posture(head bowed, arms outstretched to the keyboard, etc.) - deterioration cerebral circulation, neuralgia, neuritis * as a result of compression and congestion "at the fifth point" - hemorrhoids, constipation * progressive myopia

FACT: 87% of people working with computers suffer from osteochondrosis of the cervical vertebrae.

Osteochondrosis!

It is characterized by defeat intervertebral discs, most often in the cervical and lumbar regions. People with this disease experience stiffness, restricted mobility, dullness, or sharp pain occurs in the spine. If osteochondrosis has affected the cervical region, cerebrovascular accidents are possible. AT late stages pain in the spine predominates, aggravated by uncomfortable or long-term immobile postures, more often by physical exertion. In the future, a herniated disc may form. There is a pronounced deformation of the affected area in the form of kyphosis or lordosis. In the treatment of osteochondrosis, both methods of massage, manual therapy, medicinal, and physiotherapy are used.

Chronic lumbosacral sciatica!

It is preceded by a series of separate attacks with periods total absence pain. The onset of the disease can contribute to a sedentary lifestyle, poor posture when sitting. The disease is characterized by a long course of constant periods intensifying pain.

Acute lumbosacral sciatica!

It is characterized by severe pain in lumbar region, mainly after exertion when lifting weights, any awkward movement. The pain is quite sharp and sudden, the person cannot unbend, therefore he freezes in the position in which he was caught by the attack. As a rule, the illness lasts from several days to 2-3 weeks.

Neck sciatica!

this disease is characterized stabbing pains in the neck and fingers. It comes on suddenly, sometimes on bending the head, and is usually very sharp. Sometimes it can be softened by gently turning or tilting the head in different directions. So that sudden movements try not to. The cause of cervical sciatica can be an infringement of the roots of the spinal nerves, inflammation of the muscles or ligaments located near the nerve and pressing on its root. Sometimes the cause can be a herniated disc of the cervical spine. To relieve pain, reduce the load on cervical vertebrae and temporarily limit head tilts and turns.

How to make desk work healthy?

Is it possible to cure the above diseases right at the workplace, on the job or at home? YES, it's possible!

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Key indicators: 1. It has the largest impact area itself - almost the entire spinal column. 2. He has the most great depth penetration from all portable magnetotherapy devices that can be used at home. 3. It acts with a traveling pulsed magnetic field - the most effective of all types of magnetic fields and there is no getting used to it. 4. Safe! When used in accordance with the treatment methods, it has no side effects. 5. It has a minimum of contraindications, which very often allows it to be used in cases where almost all other methods are contraindicated.

Mechanism of action magnetic field: 1. analgesic effect due to conduction blockade nerve impulse which reduces spasm of tense muscles; 2. improvement of blood circulation at the site of exposure due to an increase in the lumen of the capillary bed, which causes: - anti-edematous effect and creation favorable conditions for the outflow of liquid; - recovery acid-base balance by washing out the products of inflammation in the affected area; - saturation of tissues with oxygen and nutrients necessary for the restoration of altered tissues; 3. fight against degenerative processes: - stimulation of tissue respiration (activation of carbohydrate and lipid metabolism processes - increase in non-esterified fatty acids and phospholipids in the blood and internal organs, a decrease in cholesterol in the blood) - regenerative processes in the area of ​​influence and metabolism throughout the body (This is evidenced by a decrease in blood sugar levels by several units when using ALMAG in patients diabetes Type I with a constant dose of insulin. At biochemical analysis the amount of blood is increased total protein, globulins and their concentration in tissues increases due to α- and γ-globulin fractions. By the end of the course of treatment, the content of pyruvic and lactic acids decreases not only in the blood, but also in the liver and muscles. At the same time, which is very good, the content of glycogen in the liver increases.)

ALMAG will save you from long queues at medical offices, will save money on medicines, because it allows you to either do without them at all, or reduce the dose, and you can use it not for a month or a year, but for much longer.

P.S. Human psychology is very controversial. On the one hand, he is even afraid of a white coat, not to mention injections. On the other hand, he suffers pain in the back and lower back, pain in the joints of the arms or legs. He lives with her, gets used to her, adapts, speaks only of her, thinks only of her. And this is not to mention the fact that the same back pain or joint pain limits his physical and mental capabilities, interferes professional activity and family life affects psychologically. And finally, when it's gone more strength endure, he comes to the doctor, but often the doctor, alas, is no longer able to help.

My back hurts from sedentary work. What should I do?

look for special gymnastics with osteochondrosis ... all exercises should be performed lying down, do not be lazy to do at least three to five basic exercises every morning, be sure to do stretching exercises (for example, hang on a horizontal bar or wall bars) ... .
sleep on a relatively firm surface (no spring mattresses)
if work allows - take short breaks and warm up right at the workplace ...
I recommend looking for the book "adapted yoga for all" author - N. N. Ismukov - doctor

Gulnurchik

Massage, mud therapy, etc.

do sports

Lieutenant Colombo

find a standing job

oh me too I don’t know what to do… stand and walk more

Etoile Gayde

Stretching helps me.

It is necessary to do exercises two or even three times a day, while loading the spine.

prof. massage, every six months it is necessary to take a course

there is only one way, take a break or stretch your back, do exercises right at the workplace, and do gymnastics at home to strengthen your back muscles, visit the pool, etc.

vladimir

lie down

It's time for vacation.

Tatiana Gribanovskaya

Take a break from work, walk around, stretch. In the evening - HORSE GEL from the veterinary pharmacy, seriously! Its name is: Cooling gel with menthol and eucalyptus oil. Action: relaxation of muscles, joints and ligaments after exercise, reduction of pain, increased blood circulation in the area of ​​application by three times, actively stimulates metabolism, supporting the functioning of the musculoskeletal system. Smells like menthol. Apply on the back, lower back. Price 300-360 rubles. Volume 500 ml.

Go in for dancing, aerobics, yoga, sports.

Lower back pain when sitting occurs in people with increased physical activity on the back, with pathologies and diseases of the spine. In addition, those patients who lead a sedentary lifestyle are exposed to pain. Symptoms can be different: from burning and baking pain to the pulling nature of pain and spasms. Pain when sitting occurs and if a person leans forward, they pinch intervertebral discs and the result is pain. One of the reasons for such pain can be osteochondrosis, which seals the discs between the vertebrae.

Pain can occur due to many factors, but if it starts while sitting, then its causes are likely to be:

• Diseases of the spine. It can be osteochondrosis, hernia, curvature of the spinal column. Also, a factor in the occurrence of pain is protrusion,. If a patient has one of these diseases, and he sits at a desk or computer for a long time, pain will appear over time.
• Muscle spasms due to disruption of muscle tissue. When sitting, the tissues are most tense and provoke pain.
• Infections with lesions of the spine in the lumbar region.
• Inflammation of the internal organs of the pelvis. In this case, pain is given to the peritoneum and lower back.
• Large patient weight or poor posture. These two factors contribute to an uneven increase in the load on the lumbar region and cause discomfort when sitting.

Often there are pains in the lumbar region with prolonged sitting with. The nature of the pain is aching, radiating to the gluteal muscle and legs. Unpleasant sensations are aggravated by sitting; when a person gets up abruptly; starts walking. The cause of lumbalgia: hypothermia or a strong load during sports. Is acute or chronic form. If you press the interspinous ligaments or lean forward, then the pain intensifies. If a person leans back, then the pain goes away.

Another cause of pain may be coccygeal disease. , gives to the abdomen, lower back and hips.

Often the cause of pain in the lumbar region begins with an inflammatory process in sciatic nerve. With a constantly tightened belt (belt) or sitting on a hard surface, it occurs. There is discomfort when sitting in the back and with prostatitis. Unpleasant symptoms aggravated by sitting or urinating.

Types of pain

Doctors divide the nature of pain into primary and secondary.

• Primary are related to the vertebrae, discs between the vertebrae, nearby muscles, ligaments. These are osteochondrosis, with a strong load during sports, scoliosis, disc displacement, etc.
• Secondary are injuries. different departments spine, neoplasms, osteoporosis, diseases of internal organs, etc. These include pathologies of the kidneys, blood vessels, gynecological diseases, prostatitis, neurological diseases.

Diagnostics

Often, the patient, feeling unwell, begins to self-medicate, applying warm compresses or a heating pad to the affected area, rubbing it with alcohol rubs and creams, and doing a massage. AT rare cases with the help of such measures, you can temporarily relieve pain, but more often than not, self-medication can harm yourself and waste precious time.

• Interesting to read:

If your back hurts for a long period of time, then this is an occasion to consult a doctor who will examine you and understand the cause of the pain.

Initially, you should come to an appointment with a therapist to exclude diseases of the gastrointestinal tract, gynecological diseases, inflammatory process articular, muscle tissue, etc. After visual inspection and talking with the patient, the doctor, if necessary, will conduct a series of laboratory tests to identify the causes of discomfort, prescribe an ultrasound and MRI. After identifying the pathology that caused pain, the doctor will prescribe treatment.

• Read also:

Pain treatment

The therapy prescribed by the doctor depends on the underlying cause of the disease. In simple cases, for example, with myositis, it is enough to make a few warm compresses and applications with anti-inflammatory ointments to get the result. Sometimes only a course of massage or manual therapy is needed.

In some cases, a new technique for treating back pain is used - this is structural osteopathy. The doctor acts on muscle tissue and ligaments around the spinal column. This method is suitable for the treatment of those who cannot be massaged (pregnant women, patients over 65).

If there are serious pathologies spine, then the doctor prescribes medication. These are painkillers, novocaine blockades, muscle relaxants. Doctors use drugs aimed at increasing blood flow to the affected areas, anti-inflammatory drugs, sedatives. After the inflammation in the affected area is removed high efficiency shows treatment with mud, laser. It is used to treat patients and magnetotherapy, shock wave therapy.

Preventive measures

Many people lead an inactive lifestyle with little mobility, because most We spend working hours at work sitting at office desks and computers. In such a rhythm, it is more difficult to monitor the health of your spine. But in order for the back not to hurt while sitting, a number of preventive rules should be followed.

• Set up your workspace properly. No need to use an easy chair for sitting. The height of the chair must be correct.
• Do not slouch or stoop when sitting, posture must be correct. Correct posture- it is not only beautiful, but also a uniform load on the spine.
• Change positions so that your back does not become numb and your muscles can relax from time to time.
• Every 60 minutes, you should get up or sit on a chair to warm up.
• If you sit a lot during the day, then you should do 10-15 minutes of gymnastics every morning.
• Walk more during the day and take walks in the fresh air. This will improve mood and muscle tone.
• After consulting a doctor, it is necessary to purchase medications or dietary supplements that restore the cartilaginous tissue of the spine.
• Balance your diet, take vitamin and mineral complexes.
• For the prevention of diseases of the spine, swimming in the pool 2-3 times a week is perfect.
• Try to give up bad habits: smoking and drinking alcohol.

Light warm-up

• We take a chair with a low back, put our hands on the back of the head. We put our hands in the castle. Gently and slowly bend back so that the back of the chair rests on the lower back. We inhale, bending back, when we exhale, we bend forward. Number of approaches: 4.
• We sit on a chair, straightened up. We put our legs apart. After that, we raise our hands up. Grab your right wrist with your left hand. Then we lean to the left, stretching our right hand. We change hands and the side in which we lean. The exercise is done without getting up from the chair. In this case, a person should feel the tension of the muscles of the arms and waist. Number of repetitions: 5 to 10 on each side.
• The next exercise is to bring the divorced hands together as you inhale and dilute as you exhale. Starting position: sitting on a chair, we bring out both hands in front of us. Reduction and dilution of the hands should occur with tension.
• We sit in the middle of the chair, spread our legs. We take the left hand on the left edge of the chair. right hand put on the left thigh. We stretch, turning to the left. Hold this position for a few seconds, tensing your back muscles. We return to the original position. We change the hand and the direction of rotation. We repeat 10 times.

Collapse

Most people in modern world lead a sedentary lifestyle: at work, at school, at home at the computer. The lack of movement negatively affects the state of health and provokes the development of a number of complications. Back pain during sedentary work has become common among men and women different ages. There are many ways to eliminate the pain caused by prolonged sitting, but only an integrated approach can restore back and neck health.

Why does it hurt?

Most people who work in offices or at home at the computer, sooner or later face various diseases back. The mechanism of development of pain in the back and neck during constant sitting is as follows:

1. While sitting on a chair with a horizontal seat, the spine and pelvis are not able to assume a normal position and independently keep the back straight.
2. There is an increase in pressure inside the vertebral discs, the severity of the spinal column provokes the divergence of the sacrum, compressing its base.
3. The pelvis constantly strives to move back, because of which the lower back and the entire spinal column begin to bend, a hump forms.
4. The cervical vertebrae are in tension, it is possible to pinch the nerves, accompanied by severe pain.
5. The muscles of the entire back tense, there is a violation of blood circulation, the efficiency of the nerve centers decreases.
6. Constant sedentary work leads to the fact that fluid flows out of the discs, the segments of the spine form a rigid tube. Already after 2 hours, the discs lose a lot of moisture, and prolonged compression accelerates the drying process.
7. If a this process is not accompanied by sufficient mobility, then over time discomfort occurs in the back and neck, pain, the intensity of which can be different.

Pain in the back and cervical region with a sedentary lifestyle usually occurs when the following predisposing factors are present:

• incorrect posture, stoop;
• the presence of extra pounds;
• infectious lesion of the spine;
• muscle spasms;
• inflammatory processes;
• degenerative-dystrophic changes in the spine.

Permanent sedentary work, not accompanied by sufficient movement, is fraught not only with a pronounced pain syndrome, fatigue and irritability. This can lead to the development of back diseases, impaired cerebral circulation, and the formation of intervertebral hernias.

How to quickly relieve pain?

If your back and neck hurt from sedentary work, then you need to contact a specialist and undergo an examination to assess the condition of the spine. But if the pain syndrome interferes with work and you need to get rid of it immediately, then you can resort to medicines or physical education.

Taking medications

You can quickly eliminate pain in the back with the help of such medications:

• Paracetamol. This is a powerful and inexpensive pain reliever that will help to quickly improve the condition. When pain occurs, you need to take 1-2 tablets with water. After 4-6 hours, you can repeat the reception.
• Ibuprofen. A non-steroidal anti-inflammatory drug quickly eliminates pain in the back and relieves inflammation. You can drink tablets every 4 hours, but you should not abuse them, otherwise side effects may occur.
• Diclofenac. It is one of the most effective and available funds from pain, which is available in several forms: tablets, injections, ointments. You can use the medicine regularly.
• Anesthetic ointments and gels: Voltaren, Fastum gel, Kapsikam, Chondroxide. Means of external use act directly on the affected area, have complex effect. Thanks to their action, the pain is quickly stopped and for a long time does not occur. Apply the ointment with massaging movements several times a day.

For achievement best effect it is recommended to supplement the analgesic with muscle relaxants (Mydocalm) and hormonal drugs(Flucinar). But first you need to consult a doctor.

A set of exercises

You can eliminate pain in the back or neck by performing a simple set of exercises right at the workplace:

1. Tilt your head to the left and then the right shoulder, lower it back and forth.
2. Lower your chin down by stretching the back muscles of the neck, then make a semicircle with your head from shoulder to shoulder.
3. Place your hands on your shoulders and rotate back and forth.
4. Push your chest forward, bringing your shoulder blades together.
5. Tilt your torso to the right and left, then lean forward and bend back well.
6. Lock your hands over your head and stretch up.

Having done these simple exercises, you need to get up and walk around for a few minutes, if possible, do a few squats.

What to do next?

What to do if your back hurts while sitting? After the pain has receded, and the working day has ended safely, you should think about your health and reconsider your lifestyle. Change sedentary work for more vigorous activity not worth it, but you need to make some changes in your routine.

Chair change

Most often, back problems are caused by the wrong choice of chair. Most office chairs have a horizontal seat that prevents the body from assuming a natural sitting position. But you should not just run away to buy an expensive orthopedic chair, it is enough to consider the following recommendations when choosing a chair:

• The back of the chair should be high and able to change position.
• The material from which the chair is made should be breathable, easy to clean.
• The curve of the back should follow the natural curves of the human back.
• The seat should not be too soft.
• The height of the chair should correspond to the height of the person, best option 42-44 cm.
• While sitting, the elbows should be at right angles to the tabletop.

For regular sedentary work, it is recommended to purchase an ergonomic chair of the Samurai S-3 model costing from 16,000 rubles, an office chair Pyramid (from 27,000 rubles). (3990 rubles).

Correct posture

Even with constant sedentary work, you can avoid the appearance of pain. To do this, it is enough to take the correct posture when sitting:

• The back rests on the back of the chair, the spine is straight.
• The head is straight, the chin is slightly raised.
• The shoulders are straightened back, a slight deflection forms in the lower back.
• The legs are bent at an angle of 90 degrees, spaced shoulder-width apart.
• Elbows slightly apart, lying on the table.

This position is the most correct and comfortable, but during constant sedentary work, you need to change position every 15 minutes, get up in order to stretch a little.

Nutrition and vitamins

correct healthy eating is the key to excellent health. In order to keep your back healthy even with a sedentary lifestyle, you should saturate the diet useful elements necessary for the structure of bones and cartilage: calcium, phosphorus, magnesium, as well as mucopolysaccharides and animal proteins. Avoid fatty and fried foods harmful products. Nutrition should be varied and balanced.

For the health of the spine, it is also necessary to consume enough vitamins of groups B, A and C. If it is not possible to get them from food, then you can take special vitamin complexes. The most effective are Japanese vitamins Gammalon (2500 rubles), American vitamins Vitrum (from 400 rubles), German vitamin complex Calcemin Advance (900 rubles).

Exercise

Charging at the workplace is not a guarantee of the absence of back problems. If your back hurts from sedentary work, then every day you need to devote at least a little time to playing sports. The most effective and recommended exercises are crunches, squats, push-ups, and ab exercises. It will be very useful to hang daily for 1-2 minutes on the horizontal bar, stretching the spine. It is also recommended to learn yoga and start going to the pool, gym. Regular exercise, whether it's regular walking or strength training, will help keep your back healthy for years to come.

Conclusion

Permanent sedentary work often leads to back and neck pain. This problem can only be dealt with integrated approach. Proper nutrition and regular exercise will help to get rid of discomfort. But before you start playing sports, you should be examined for the absence of spinal disease.