Back pain and stiffness are so common that they are often not given due attention. Usually these ailments are faced with rest or, at the most, with some pain reliever. Instead, it is important to treat them seriously, as they could be the first symptom of progressive loss of fluid in the intervertebral discs, which, if not carefully treated, can lead to disc degeneration. If you are wise enough to understand that rehydrating spinal discs can allow you to spend years with healthy bones and a strong back, read on.
Steps
Part 1 of 3: Improving Back and Bone Health
Step 1. Drink lots of water
Spinal discs, like all other parts of the body, can become dehydrated. Water is essential for optimal health of the fibrous cartilage of the discs. If you are dehydrated it is more difficult to regain normal function.
Drink about 3 liters of water every day. It is important that the blood circulates well in the back area to distribute this water
Step 2. Keep the blood alkaline
The normal pH of the human body is 7.4, which means it is slightly alkaline (the pH is neutral when it is equal to 7). In this way the body is able to deposit calcium in immature bones and cartilages. However, if the pH becomes acidic, some alkaline substances, including calcium, tend to neutralize the excess acidity. So the calcium is not absorbed by the bones and cartilages, which dehydrate.
- Coffee, cigarettes, alcohol, refined sugar, junk and fast-food food, overcooked foods, refined bread, meat, and so on, are all foods that make the body acidic. Try to avoid them as much as possible.
- Raw foods, especially vegetables, are indicated to maintain the alkalinity of the blood and tissues of the body.
- Drinking too much milk also makes the blood pH acidic, while still being a good source of calcium.
Step 3. Eat foods rich in calcium
Calcium is the "raw material" for building bones, as well as being important for maintaining healthy cartilage. By taking calcium you strengthen the vertebral discs and fibrocartilage. This is even more important for the elderly and postmenopausal women, who are more prone to calcium deficiencies and more prone to fractures.
- Nut milk, nut butter (not peanut butter), nuts in general, seeds, green vegetables such as broccoli, leafy greens, and sprouts are typical foods rich in calcium.
- You can also take calcium supplements if you are unfamiliar with food sources that are rich in calcium or if you know for sure that you have a deficiency of this mineral. Take 500mg calcium tablets or those with vitamin D once a day until you notice symptoms go away completely.
Step 4. Exercise
A regular exercise routine is ideal for good bone and joint function. Any form of exercise, such as aerobics, yoga, or simple walking, can be suitable. Its benefits are:
- Strengthening of the back muscles, so that they better cushion the weight.
- Increased flexibility of the spine.
- By strengthening the muscles of the abdomen, legs and arms, the weight is distributed evenly, reducing the pressure on the back.
- The age factor related to bone loss is minimized and the spine remains strong and able to withstand stress.
Step 5. Lose weight
You've probably already noticed that obese people suffer more from back pain, have more problems with disc prolapse, and tend to have all other types of spinal disorders more often. When you are in a vertical position the weight of the body is supported by the spine, so in obese people it is obvious that this has to bear greater tension with consequent injuries, even if not serious, and degeneration of the intervertebral discs. Try to maintain an ideal weight for your height.
Your doctor will be able to tell you the right weight for you and can recommend a plan to lose weight and exercise safely. Even a few pounds can make a difference
Part 2 of 3: Taking Care of Your Back
Step 1. Improve blood circulation in the back area
Good circulation is necessary to transport nutrients and fluids to the discs, keeping them hydrated. If you lie down all day resting or sitting lazily loitering, your blood is not circulating as it should in your body. If, on the other hand, you want to activate the circulation in the best possible way, you need to do physical activity and massage.
- Engage in normal routine activities to improve circulation. Get up at regular times and take a short walk if you have to sit for a long time for work.
- Back massages also improve blood flow. For this, however, you will most likely need the help of another person. Ten minutes once or twice a day is enough to benefit and improve back health.
Step 2. Consider taking supplements
Glucosamine and chondroitin are essential components of cartilage, important for keeping it flexible. You can take these supplements to increase and renew cartilage.
- Take 500 mg glucosamine tablets 3 times a day or 1-2 glucosamine and chondroitin tablets 3 times a day. You can reduce the dose after 60 days or based on the results.
- Optionally, you can also use glucosamine sulphate cream to be applied locally on the affected area. This helps reduce inflammation and accelerate the healing of the fibrocartilage. Apply a thin layer of cream to the painful area and massage it gently with your fingertips. Use it twice a day until the pain subsides.
Step 3. Consider getting some form of back therapy
When you take precautions against spinal disc degeneration, you are also protecting your back against dehydration. You can implement several options:
- Alternative and complementary medical therapies (CAM). They are really effective in the initial stages of disc dehydration, when it is still possible to significantly reduce the progression of degeneration, also facilitating its regeneration.
- Chiropractic. This type of treatment involves spinal manipulation performed with the hands to restore alignment of the joints. The chiropractor manipulates the joints with controlled force and restores their alignment; this relieves stress to a greater extent. Only consult an experienced chiropractor, as he is the only one qualified to perform this procedure.
- Massage therapy. This relieves muscle tension associated with pain and improves blood circulation in the affected joints. There are various types of massage therapy, such as alternating hot and cold massage, panchakarma, and so on, which offer varying results.
- Other procedures, such as ultrasound or electrical stimulation, toning therapy, pool therapy, remedial gymnastics, flexibility and strength improvement, and so on are also very popular. All of these therapies can work wonders, in some cases, and are worth trying, as long as only under the supervision of an expert.
- Spinal decompression by traction. This procedure helps to increase the intervertebral space, thus facilitating the circulation of water to rehydrate the damaged disc. This form of therapy is limited to chronic cases only; it should not be used in case of swelling and acute pain in the area.
Step 4. Avoid bad postures
We must learn to adopt different postures during daily activities, as they have a crucial impact on our spinal discs and disc dehydration. Some positions tend to misalign the discs and put them under stress. You should try to do any movement and activity in order to keep the spinal discs relaxed.
- Keep your torso erect as much as possible. Place pillows under your knees when lying on your back and between your legs to support your lower back when lying on your side.
- When you sit down, stay straight with your whole back in contact with the back of the chair. Put your buttocks as far back as possible when sitting.
- When standing, keep your back straight and constantly contract your abdominal muscles.
- If you need to lift an object off the ground, first crouch and then pick up the object. Lift one knee and place the object on it; when you get up, keep your back straight.
- Do not sit or stand for an extended period of time.
Step 5. Avoid repetitive movements and bad lifting positions
Repetitive movements using incorrect positions can lead to wear of the discs. The main position to avoid is repetitive bending (forward bend). If you are bending over to lift something, bend with your legs and back straight. Make sure you keep items close to your body.
Also avoid repetitive twisting and twisting. If you have to rotate, be sure to move your feet first, turning your whole body, not just turning it around your waist. For example, if you were to turn right, rotate your right foot first and then follow with the rest of your body. This allows you to minimize rotation on the spine
Step 6. Rest when you feel the need
This is mandatory in all cases, as it relieves back pain very effectively. When you are standing, your spine has to bear the entire load of your body, but when you are resting the weight shifts from the spine and back muscles; in this way you relieve stress and feel less discomfort.
Make sure that you are not constantly resting in bed for more than 2-3 days, as you weaken your back muscles, which in your case should not be the case. Instead, try to slowly resume normal activities once the back pain subsides
Step 7. Consider taking medications
Pain relievers and anti-inflammatories often help you to resume normal activities. They are also valuable if you want to get back to your workout routine, as they reduce pain; by doing so you can stretch your back and allow proper lubrication of the discs.
- Non-steroidal anti-inflammatory drugs (NSAIDs) are the first drugs to treat back pain associated with disc degeneration. These include ibuprofen, ketoprofen, aspirin, indomethacin and diclofenac.
- Narcotic medications such as morphine, codeine, and pentazocine are sometimes prescribed when the pain is severe and does not subside with NSAIDs. These need to be taken for a short period of time, as side effects can create other problems. The main side effects are nausea, vomiting, constipation, dizziness and, above all, addiction.
- Muscle relaxants that are prescribed most often, such as chlorzoxazone, cause drowsiness, depressive tendencies and lethargy, so they should not be taken for more than 2-3 days. These drugs help reduce muscle spasms.
- If you are still in severe pain, but all the treatment attempts described so far have not led to positive results, doctors sometimes recommend an injection of a mixture of anesthetic and cortisone into the space around the spinal cord (this procedure is known as blockage. epidural). Before undergoing this therapy, however, it is important to determine the cause of the pain using a computed tomography or MRI scan and a precise diagnostic procedure.
Step 8. Consider undergoing a surgical correction
The choice of surgery depends on the cause of the disc injury. For instance:
- Laminectomy and dynamic disc stabilization can improve rehydration in the case of lumbar spinal stenosis.
- Spinal fusion is the treatment of choice for all refractory cases of degenerative spondylosis.
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Disc regeneration using mesenchymal stem cells is certainly the therapy of the future for all degenerative disc diseases, but it is currently still being tested.
Not in all cases positive results are obtained with surgical correction, as it is associated with certain risks, so it should only be attempted when all other conservative methods do not lead to results
Part 3 of 3: Back Exercise
Step 1. Do the knee stretch
This exercise helps relieve pain caused by nerve compression (low back pain or sciatica). However, before doing any exercise it is advisable to consult a doctor or physiotherapist, as some exercises can further damage the disc rather than bring benefits. The purpose of this exercise is to strengthen the back muscles to support the spine and realign the disc to its normal position. Given these premises, here's how to put it into practice:
- Lie on your back and grab one knee with interlocked fingers.
- Pull your knee to your chest, keeping your back straight. Hold the position for 20 seconds.
- Do the same with the other knee. Repeat this about 20 times in one session and run 2 sessions per day.
Step 2. Do the pelvic tilt
This exercise involves tilting the pelvis forward.
- Lie on your back with your knees bent and feet flat on the floor.
- Press on the floor with your lower back and buttocks by relaxing your back muscles and contracting your abdominal muscles and buttocks instead.
- Maintain the pressure for 20 seconds. Do the same number of repetitions as for the previous exercise.
Step 3. Do abdominal curls
This exercise allows you to develop the abdominal and lateral muscles.
- Lie on your back with your knees bent and feet flat on the floor.
- Put your hands behind your head and interlace your fingers.
- Slowly and gradually raise your head and shoulder blades while keeping your back on the floor. You should feel tension in the abdominal muscles.
- Hold your head up for 5 seconds and then slowly return it to the floor.
- Initially repeat 5 times in one session. Gradually increase the reps to around 20.
Step 4. Do reverse situps
As you learn to keep your balance, gradually increase the inclination towards the floor and then return to an upright position. Here's how to do it:
- Sit on the floor with your back straight and knees bent.
- Find a point of balance by stretching your arms out in front of you.
- Now slowly lean back and keep your abdominal muscles slightly contracted.
- Be careful not to fall backwards using the abdominal and lateral muscles. Hold this position for 20 seconds.
- Repeat the exercise 20 times for each session. Initially 2-3 sessions per day are sufficient.
Step 5. Do the back extensions
This exercise helps push the intervertebral discs forward and release the compression on the nerve roots.
- Lie comfortably in the prone position.
- Lift your head and shoulders and support yourself by resting your palms on the floor.
- Hold the position for 10 seconds, then return to the original position.
- Relax for 20 seconds and repeat. Initially do 5 reps and increase two at a time.
Advice
- If you suffer from degenerative disc disease, never start any exercise plan without consulting a qualified and experienced spine physiotherapist.
- The right posture, proper exercise and good nutrition are the key elements for rehydration of the disc.
- Know that degenerative disc diseases can also have a genetic cause.
- If you have any back problems, first consult a spine specialist.
