Back pain

Unfortunately, many people today suffer from back pain, both due to injury and poor posture. Back pain is one of the primary reasons for doctor visits and emergency room visits. It is estimated that $200 billion is spent annually on back pain care.

Why does back pain occur?

Back pain occurs due to various causes in adults and children, but the most common cause is mechanical or non-specific. Mechanical back pain accounts for as much as 90% of pain cases. That is why a good diagnosis is crucial in order to determine the exact cause. Most cases can be solved with conservative treatment, but when animals are involved, a thorough diagnosis is needed to solve the problem, which requires a multidisciplinary approach.

Cause of pain

Back pain arises from a variety of conditions, and they can be classified as follows:

• Traumatic origin - direct or indirect contact with an external force, examples: traumatic fractures, fall, blow

  
  

• Degenerative changes - musculoskeletal structures can weaken over time due to aging, overuse, old pathologies

  
  

• Oncological - primary or secondary malignant lesions can occur on the anatomical structures of the spine

  
  

• Infectious - infections of the locomotor system, or from another area that has spread to the locomotor system

  
  

• Inflammatory - inflammatory conditions that do not involve infections or malignancies, examples: ankylosing spondylitis, sacroiliitis

  
  

• Metabolic - calcium and bone metabolism can cause symptoms, examples: osteoporosis, osteosclerosis

  
  

• Projecting - inflammation of visceral organs can project back pain

  
  

• Postural - prolonged sitting/standing can cause symptoms

  
  

• Congenital - congenital skeletal deformities can cause symptoms

  
  

• Psychological - various psychological disorders can cause back pain

Epidemiology

Studies show that as many as 23% of adults worldwide suffer from chronic back pain, with a recurrence rate within a year of 24% to 80%. The lifetime prevalence of back pain is as high as 84% in adults.

How to reduce pain?

Primary pain prevention refers to everyday life activities that are potential causes of pain.

Ask yourself how much time you spend each day: standing, sitting, doing heavy physical work, and ask yourself if you can change it.

If the answer is yes, great, adjust the time you spend standing, sitting... so that you move or rest more, and monitor how the pain behaves over the next week.

If the answer is no, we have a few exercises for you to improve spinal control and position.

Exercises for you

1. Mobilization through breathing

   
   

Breathing control plays an extremely important role in controlling other body movements and body posture itself.

1. Lie on a soft surface (mat or bed)

2. Bend your knees.

3. Place your hands on your stomach.

4. DO NOT press your hands on your stomach, but just let them rest on your stomach.

5. Inhale through your nose, inflating your belly, WITHOUT moving your chest.

6. Feel your stomach filling with air.

7. Exhale through your mouth.

8. Repeat

   

2. Exercises for the lumbar spine

The starting position is on all fours.

1. Get into a quadruped position.

2. Keep your upper torso STABLE

3. The head is in a neutral position (you are NOT looking in front of you, but at the floor)

4. Activate your abdominal muscles and rotate your pelvis so that you feel it move.

5. Feel the elongation of your back muscles and the activation of your abdominal muscles.

6. Relax your abdominal muscles and engage your back muscles to rotate your pelvis back while keeping your upper torso stable.

7. Repeat

   
   

   

For all additional exercises, download our FREE e-book that explains in detail how and which exercises you can try to reduce back pain!

Kućne vježbe RADIALIS.pdf

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