Who does not know the discomfort in the muscles? Or a sudden muscle spasm? I want to get rid of these symptoms as soon as possible. As a rule, muscle pains appear as a result of physical exertion. But is it always like this? When is pain just a harmless phenomenon, and when is it a sign of a serious illness?
Muscle spasms
Muscle spasms are the most common cause of muscle pain. Muscle spasm may develop different reasons. It develops acutely or for a long time with chronic muscle strain. In this case, the pain can be dull, aching or, conversely, acute. It can last for several hours or months.
The most common causes that lead to persistent muscle spasm:
- Prolonged muscle strain with an uncomfortable posture in which a person works. This is the nature of back and neck pain in many office workers, leg pain in teachers and salespeople.
- Injuries when the muscles are forced to overexert themselves.
- Incorrect posture - as a result of this, certain muscle groups constantly have a large load and they are overstrained.
- Carrying a bag on one shoulder.
Muscle spasm is the most harmless cause of pain, which is the easiest to get rid of. Here you just need to remove the factor that led to the spasm, and do exercise. With persistent spasm, you will need a massage that will relieve muscle clamps.
Lack of substances
Unpleasant sensations in the muscles can cause causes that a person does not even know about. Who would think that his arms and legs hurt because there is a lack of potassium or calcium in the body, the role of which we have already written on our website? Meanwhile, this is a very common situation. The most unpleasant thing is that a lack of potassium can cause pain in the heart - after all, the heart is the same muscle. A person makes cardiograms, goes to doctors and gets annoyed because he is prescribed vitamins that mean nothing from his point of view. He begins to consider doctors as ignoramuses, but meanwhile all his problems can be solved by establishing electrolyte metabolism, for which it is necessary to take a complex of vitamins and minerals.
Potassium deficiency can be easily caused by taking diuretics (water pills). Needless to say, women often indulge in diuretics without advice, deciding to lose weight or get rid of puffiness under the eyes? Uncontrolled intake of diuretic herbs without supportive intake of trace elements causes incomprehensible pains in the muscles and heart.
Calcium deficiency develops for various reasons. Very often it develops during the period of rapid growth of the body, during pregnancy and menopause. Osteoporosis is a more catastrophic and late consequence of calcium deficiency. And at first, you can begin to feel unpleasant aching pains in the muscles from time to time.
Also, leaching of minerals is possible in athletes and those who like to drive themselves in a fitness club.
From here, the way to get rid of the problem is understandable - to start taking potassium and calcium as part of multivitamin complexes.
Myositis
Painful sensations in the muscles, which are aggravated by movements, can be caused by myositis. Myositis is inflammation of the muscles. With it, aching pains that occur in the arms, legs, muscles of the body. Sometimes when probing the affected muscle, you can feel nodules or strands.
The nature of myositis will have to be clarified by a doctor. And only after that begin to eliminate the cause that led to it. But in any case, massage and taking vitamins will not be superfluous.
fibromyalgia
Such pains are common - some doctors even claim that 75% of people have met with them in one way or another. Fibromyalgia most often affects the muscles of the shoulders, chest, neck, nape, lower back, hips at the knees. And also often these aching pains cause anxiety at night, insomnia, asthenia - weakness. The main difference between fibromyalgia is that the pain is diffused through the muscles. When pressed in areas of discomfort, you can even find the most painful points. The pain is diffuse - that is, it can appear and disappear in one place and flow to other parts of the muscles. The pain is constant and does not get worse with movement. A person has a lot of complaints, and there are almost no reasons for them in a detailed examination.
Fibromyalgia can be caused by nervous and physical strain, frequent stress, trauma, lack of sleep, emotional stress, exposure to cold or dampness, rheumatic and autoimmune diseases. Interestingly, nervous and suspicious women most often suffer from fibromyalgia. young age. Even teenage girls can start to suffer from it. Enough to get nervous before exams. But in men, fibromyalgia often occurs due to nervous or physical overexertion. Hard workouts or rush at work are the main causes of men's suffering.
At first glance, the treatment of fibromyalgia causes amazement among sufferers - for pain, the doctor prescribes ... valerian. But it is the use of sedatives that will be effective in this case, because the pain is more psychological in nature. If there is physical activity, it is necessary to revise the training program.
Colds, flu and other infectious diseases
Many infectious diseases (you can say almost all!) Are accompanied by the appearance of pain in the muscles. This is explained by the fact that pathogenic microorganisms and viruses in the course of their life activity in our body cause its chronic poisoning - intoxication of the body. And with intoxication, pain in the muscles of varying intensity occurs. The more the muscles of the body can hurt.
Usually confused muscle pain caused by infections, with others it is impossible. After all, the symptoms of the disease itself are obvious - temperature, chills, fever.
And the treatment of pain here is one thing - the treatment of the infection itself. And drinking plenty of water, which removes toxic substances from the body that cause intoxication.
Rheumatic polymyalgia
Rheumatic diseases can cause muscle pain. In this case, pain also occurs in different parts of the body.
Pain after exercise
The most natural muscle pain. It appears after a load on the muscles. Its nature is as follows: during exercise, lactic acid is produced in the muscle, which is a metabolic product of the working muscle. The more intense the workout, the more lactic acid is produced. It irritates the nerve endings in the muscles and causes a burning sensation. This process is due to physiology and is necessary for the body - acid accelerates the regeneration and restoration of muscles and destroys free radicals.
Lactic acid is gradually removed from the muscle through the bloodstream. To speed up this process, you can drink water with a pinch of soda.
In untrained people and with an unusual or very strong load, muscle pain after training is caused not only by lactic acid, but also by microscopic tears. muscle fibers. Small wounds appear in the muscles, which provokes pain hours and days after the load. In principle, this is also useful for the body - the released hormones activate the healing processes and the work of the body, accelerate the metabolism of proteins and ultimately lead to muscle growth. What athletes want to achieve with training. Negative consequences occur when there are too many microtraumas - that is, when overtraining. Then the muscles are depleted, not grown.
Leg muscle pain
A very common situation with flat feet. Flat feet provokes a constant overstrain of the muscles of the lower leg, thigh and back, since these muscles are forced to take on the role of a shock absorber when walking and dampen impacts from steps, if the muscles of the foot cannot cope with this with flat feet. As a result, after a long walk or run, a person suffering from flat feet begins to hurt his legs. The pain is dull, aching, more reminiscent of heaviness.
When in an uncomfortable position, the legs can also hurt due to circulatory disorders. Such pain disappears as soon as the posture is changed and blood circulation is restored.
But pain in the legs can also be caused by more serious causes - for example, vascular disease and thrombophlebitis. Again, in this case, a chronic circulatory disorder develops, causing irritation of the nerve fibers and pain. With thrombophlebitis, the pain is characteristic - it is felt sharply along the diseased vein.
With vascular atherosclerosis lower extremities the pain feels like a vice.
Back pain
Back pain is not always provoked by the spine. A lot of times it's the muscles.
The most common cause of back and neck pain is osteochondrosis. There are many theories about its origin. And one of them says that compression of nerve endings is due to chronic muscle spasm.
Muscle pain is also provoked by scoliosis, the wrong size of the shoulders, kyphosis, blocking of the joints. All these reasons lead to overstrain of the muscles and to an excessive load on certain muscle groups. The result is pain.
In this case, massage and supportive therapy for concomitant back diseases are useful. To avoid such problems, in childhood it is necessary to monitor the posture of the child and treat and correct the curvature of the spine in time.
Leg cramped
Everyone has experienced cramps at least once in their lives. Especially often the muscles of the foot, fingers, calves are cramped. WITH physiological point convulsions are a sharp contraction and spasm of the muscles caused by impaired blood circulation or physical stress.
A common cause of cramps can be an unsuccessful movement or monotonous repetitive movements. Such cramps develop in people who type a lot on a computer or play with a computer mouse, work on their feet, and exercise intensively.
Leg cramps are often caused by a lack of calcium and potassium salts in the body. This often happens when intense training, taking diuretics, with dehydration.
Night cramps can be caused by circulatory problems. And here we must look for the cause of this, which may lie in osteochondrosis and other diseases.
If the liver ceases to cope with its role as a neutralizer of toxins, then the body begins to accumulate harmful substances in tissues, including muscles. This can cause seizures.
Frequent convulsions can be caused by epilepsy, neurosis, metabolic disorders, various endocrine disorders, varicose veins.
If convulsions are repeated often, then you should consult a doctor and find out the cause of their occurrence. If the fault is just muscle strain and salt deficiency, then it’s enough just to normalize your diet and stop overloading your muscles too much.
Pain and cramps are always an indicator that the body does not like something. Most often, eliminating their causes is not difficult. . But if muscle pain becomes constant, then it is best to consult a doctor to find out the cause and eliminate it.
Muscle spasm can occur with insufficient elasticity muscle tissue. This process in most cases goes unnoticed, but sometimes it is manifested by severe pain and even a complete loss of working capacity. Such a problem, to one degree or another, affected each person, so you need to know how to relieve spasm and what to do to avoid such a condition.
Why there is a problem
The muscular system functions due to the work of brain cells, as well as nerve and muscle fibers. Various enzymes are involved in this process. minerals and hormones. If there is a violation of well-coordinated work, there is a failure in the transmission of nerve impulses or the cells of the muscle tissue do not perceive them, as a result of which the muscle reduces and the spasm passes throughout the body.
The permeability of nerve impulses can be impaired due to a deficiency of potassium, magnesium and calcium. In addition, this problem also occurs as a result of overwork, due to low physical activity or metabolic disorders, when cells suffer from a lack of nutrients and toxins begin to accumulate in them.
Cramps can also occur during sleep, when a person relaxes and his blood circulation slows down. This pathology can appear in athletes who overload their muscles, in elderly people suffering from circulatory disorders, and in children due to imperfect nervous system.
The spasm itself is not dangerous, but it can cause severe pain or be a symptom of a serious illness.
Another common reason is stress. Many people are often emotionally stressed. As a result, the body mobilizes all resources, releasing a large amount of hormones (cortisol, adrenaline) into the blood. This leads to an increase in muscle tone. When emotional tension begins to decrease, the body relaxes and begins to work in its usual mode. But sometimes muscle tension does not pass and there is a spasm.
First aid
With muscle spasm, first of all, you need to get rid of pain. First aid includes the following steps:
- Provide complete rest to the affected area.
- Take a general action or inject into the area of spasm.
- Rub the area in which arose.
- Try, without overstraining, to stretch the affected muscle.
- Apply a cold compress or heating pad to the affected area. Cold will relieve pain and swelling, and a warm heating pad will help relax the muscles.
- Drink water so that your muscles do not suffer from dehydration.
Methods of treatment
First of all, it is the removal of pain and the normalization of blood circulation in the body. Doctors recommend using drugs that relieve both pain and spasm at the same time. This group of drugs is called spasmoanalgesics. These include:
- Spazmalgon;
- No-shpa;
- Baralgin;
- Dibazol.
The drugs act directly on the cells of the muscle tissue, quickly weakening the spasm and relieving pain. But if the problem occurs due to diseases of the musculoskeletal system, it is better to use muscle relaxants as first aid:
- Ketanol;
- Diclofenac;
- Ketoprofen.
They effectively relieve spasm skeletal muscle. These drugs can be purchased at any pharmacy. Quinine helps with cramps in the legs. But this medicine is prescribed in extreme cases, as it has many side effects.
An excellent tool that can be used to combat spasms is a relaxing massage performed by a specialist. Impact on the affected area improves blood flow and prevents the occurrence of muscle spasm. During the massage, the muscle tissue relaxes, so after a few minutes the patient's condition improves significantly. To enhance the effect, after a massage session, it is advisable to take a warming bath.
Before the session, you must inform the massage therapist about the problem. This will help him choose the right technique manual impact on the affected area. Most often, specialists alternate between kneading the muscles and rubbing, as a result of which the muscle tissue relaxes and returns to its previous state.
Healthy foods
To relieve the symptoms of muscle spasms, you must include the following foods and drinks in your diet:
- Chamomile tea. Chamomile contains compounds that have anti-inflammatory properties. Essential oil plants can be used to massage the affected area.
- Cherry juice. The antioxidants present in this product help relax the muscles in a natural way. In addition, the substances have anti-inflammatory properties.
- Cayenne pepper is a natural muscle relaxant. It can be added to food or taken in capsule form.
- To make up for vitamin D deficiency, eat eggs and fish.
- Magnesium-rich foods keep muscles healthy. These include bananas, beans, oats, seafood, almonds, and vegetables like potatoes and kale.
- Calcium deficiency can be replenished with dairy products.
A healthy diet minimizes the likelihood of cramps. All actions aimed at treatment are preventive in nature.
In the normal state, even and elastic muscle tissue becomes relaxed or tense, depending on the desire of the person. Under the influence of negative factors, zones of various sizes with characteristic tension may appear in the muscles, which a person cannot control.
Muscle spasm is an involuntary contraction of muscle tissue, in which a person feels aching or sharp pain.The causes of muscle tension are due to several factors:
- Injury. The main cause of muscle spasm is injury to a certain part of the body. In this case, the cause of sharp pain is a negative physical impact.
- Wrong body position. An example is a spasm in the neck, which a person can get when spending a lot of time at the computer or while sleeping in an uncomfortable position. If the spasm in the neck is not stopped in a timely manner, the discomfort can persist for years, causing a violation of the blood supply to the brain.
- Stress. Nervous tension or prolonged depression negatively affects the work of the whole organism, resulting in the mobilization of internal resources. In particular, there is an emission a large number hormones into the blood, which provokes an increase in heart rate, a slowdown in digestion and an increase in muscle tone.
Causes of back spasm
Muscle spasms in the back occur due to a malfunction of the normal functioning of the body. This can be triggered by external and internal factors.
- Injury.
- Muscle fatigue.
- Hypothermia.
- Diseases of the spine.
- Stress.
- Epilepsy.
Clinical picture
In the common people, muscle spasm is called "lumbago." This name appeared not in vain, because the main symptom is a sharp shooting pain in the affected muscle. The pain is aggravated by movement, coughing, sneezing.
Depending on the location of the damaged muscle, the signs of the disease may be different:- Spasm in the neck - the pain is localized in the side of the neck, either on the right or on the left side of it. Often there is a shooting pain that spreads from the back of the head to the ear or shoulder. In difficult cases, the pain syndrome can also affect the fingers of the upper extremities, provoking their numbness.
- Spasm in thoracic region characterized by the appearance of acute pain in the shoulder blades or in the center of the back.
- Intercostal neuralgia is a condition when an acute pain syndrome spreads throughout the body, but it is most pronounced in the region of the ribs and in the right or left side of the sternum. The nature of the manifestation of symptoms of intercostal neuralgia is often similar to the signs of a heart attack.
- Spasm in the lower back - acute pain is localized in the lower back. If the pinching of the femoral or lumbar nerve joins the muscle spasm, then the acute pain syndrome also affects the lower limb.
Muscle spasm treatment
Despite the appearance of acute and unbearable pain, muscle spasm is quite easy to eliminate at home. But this is possible if measures to eliminate the painful condition were taken immediately, and the muscle spasm did not drag on for a long time.
Expert opinion
Pain and crunching in the back and joints over time can lead to dire consequences- local or complete restriction of movements in the joint and spine up to disability. People, taught by bitter experience, use to cure joints natural remedy recommended by orthopedist Bubnovsky ... Read more»
What to do with an acute attack of muscle pain?- When the first signs of muscle pain appear, it is important to stop any physical activity. To relieve discomfort, you need to massage the damaged muscle (light rubbing and stroking movements with your hands over the sore spot on the body).
- Relax, lie down if possible. It is important to put the patient in bed in a position that is comfortable for him. If the pain "grabbed" a muscle in a public place, then it is important to stop, sit down, let the tense muscles relax.
- Stretch the affected muscle. Gentle stretching that does not overstrain the muscles will help eliminate unpleasant pain.
- Calf muscles. Stand half a meter from the wall, touch the wall with your forearms, your back should be straight, your heels should be firmly pressed to the floor. To linger in this position of the body for a few seconds, it is important that the exercise does not cause pain and discomfort. With an exacerbation of the pain syndrome - stop the exercise.
- Muscles of the thigh. Take a comfortable position, pull the toe of the "sick" leg towards you, but the leg should not bend at the knee joint.
During acute muscle spasm in the back, muscle stretching exercises are strictly prohibited. You can not use to eliminate acute pain and simulators such as vibro couches or vibro chairs. You can use stretching exercises only after stopping the pain syndrome.
As a preventive measure, the following types of gymnastic exercises are recommended:- Walk around the room with your knees high. Your back should be straight during the exercise. If gymnastics causes discomfort, then it should be stopped.
- Raise straight arms up, hold them in this position for 5-10 seconds, then lower them. You need to repeat the exercise several times a day for 3-5 approaches.
- Accept lying position on the back. Bend one leg at the knee and try to press it to your chest. Hold this position for a few seconds, then stretch your legs and relax. Repeat the same action with the second leg.
Medical therapy for muscle spasm
Severe and paroxysmal muscle pain cannot be treated with exercise. In this variant, the patient should be prescribed drug therapy.
A little about secrets
Have you ever experienced constant back and joint pain? Judging by the fact that you are reading this article, you are already personally familiar with osteochondrosis, arthrosis and arthritis. Surely you have tried a bunch of medicines, creams, ointments, injections, doctors, and, apparently, none of the above has helped you ... And there is an explanation for this: it is simply not profitable for pharmacists to sell a working remedy, as they will lose customers! Nevertheless, Chinese medicine has known the recipe for getting rid of these diseases for thousands of years, and it is simple and understandable. Read more»
Treatment of muscle spasm with drugs:
- Anti-inflammatory drugs (NSAIDs) - Ibuprofen, Ketoprofen, Diclofenac, Indomethacin - suppress acute pain, reduce inflammation, eliminate swelling of the affected area, increase blood flow to the muscle.
- Muscle relaxants - Flexeril, Mydocalm, Baclofen - relaxation of tense muscles, normalization of blood flow.
Important! Any medicines are prescribed by a doctor! In the presence of diseases of the gastrointestinal tract, nonsteroidal drugs are prescribed with caution. Muscle relaxants are taken for a long time, according to a certain scheme, require medical supervision.
Consequences of spasms
Prolonged muscle spasms can lead to negative consequences.
The disease can not only take on a chronic character, but also provoke the following pathologies:- Scoliosis, sciatica, tissue necrosis, narrowing of the arteries (with spasm of the back muscles).
- Migraine, fainting state due to compression of the arteries (with neck spasm).
- Violation of the outflow of blood.
- Osteochondrosis.
Prevention
The appearance of muscle spasms can be avoided by using simple but important prevention methods:- Drink enough liquid. Dehydration increases the likelihood of muscle spasms. During the day, the body of an adult requires 6-8 tbsp. clean boiled water.
- Maintain quality and nutritional value. To prevent muscle spasm, special emphasis should be placed on the use of foods containing potassium and useful antioxidants (bananas, dried fruits, avocados, spinach, almonds, flax seeds, oats, oranges, brown risk, sesame seeds).
- To live an active lifestyle. Regular and simple physical exercises contribute to the removal of muscle spasm and are the prevention of its occurrence.
Treatment of chronic spasms should be carried out under the guidance of a physician. Self-therapy can lead to complications and the development of pathologies.
Leg muscle spasms usually involve the calf muscles and result in plantar flexion of the foot and toes.
Other diseases can mimic muscle spasms.
- Muscle spasms can occur with dystonia, but in this case, the symptoms are more persistent, recurrent, and affect other muscles than with leg muscle spasms (eg, muscles of the neck, arm, face, and trunk).
- Muscle spasms are observed in tetany, but in this case spasms are usually more persistent (often with severe repetitive convulsions), develop bilaterally and spread diffusely. However, isolated carpopedal spasms may also occur.
- Muscle ischemia during exercise in patients with peripheral arterial disease (intermittent claudication) can cause pain in the muscles of the lower leg, but this symptom is associated with insufficient blood supply to the muscles, and there is no muscle contraction.
- Phantom spasms are the sensation of muscle spasm in the absence of true muscle contraction or ischemia.
Causes of muscle spasms
The most common causes of muscle spasms are:
- benign spasms of the muscles of the legs (muscle spasms in the absence of a disease that may cause them; usually occur at night);
- muscle spasms associated with physical activity(cramps that occur during or immediately after exercise).
While virtually everyone has experienced muscle spasms at some point, several factors increase their risk and severity. These factors include dehydration, electrolyte disturbances (i.e. decreased levels of potassium or magnesium), neurological or metabolic disorders, and drug use. Often a factor contributing to the development of muscle spasms is the compaction of the muscles of the leg due to the lack of stretching, little physical activity, or, in some cases, with a long-term swelling of the lower extremities.
Examination for muscle spasms
The examination should focus on trying to identify a treatable cause of the disease. In many cases, the disease causing the spasms is already diagnosed or is accompanied by other symptoms more important than muscle spasms.
Anamnesis
The history of the disease should include a description of spasms, information about their duration, frequency of occurrence, location, factors provoking their appearance, and associated symptoms. Symptoms that may be associated with neurological or muscular disorders may include muscle stiffness, paresis, pain, and sensory disturbance. Factors that can lead to dehydration, electrolyte disturbances, or impaired water balance(eg, vomiting, diarrhea, strenuous exercise and excessive sweating, recent dialysis, use of diuretics, pregnancy).
Information about organs and systems should be aimed at identifying possible causes including amenorrhea or menstrual irregularities (muscle cramps in the legs associated with pregnancy), cold intolerance with weight gain and skin changes (hypothyroidism), paresis (neurological disorders), and pain or decreased sensation (peripheral nerve neuropathy or radiculopathy).
Past illnesses can include any illnesses that lead to the development of muscle spasms. Detailed information is collected about prior treatment as well as alcohol use.
Physical examination
Physical examination evaluates skin conditions, including signs of alcoholism, puffiness or loss of hair, eyebrows (which may indicate hypothyroidism), and changes in skin moisture and turgor. A neurological examination is performed, including an assessment of tendon reflexes. It is necessary to evaluate the pulse and measure arterial pressure on all limbs. A weak pulse or low ratio of BP measured at the ankle on the affected leg to BP measured at the upper arm may indicate the presence of ischemia.
Warning Signs
Pay particular attention to the following changes:
- spasms in the muscles of the arms or torso;
- increased reflexes;
- muscle weakness;
- fasciculations;
- alcoholism;
- hypovolemia;
- pain or decreased sensitivity in the zone of innervation of the peripheral nerve, plexus or root.
Interpretation of survey results
Local muscle spasms suggest benign leg muscle spasms, exercise-related spasms, diseases of the peripheral nervous system, or an early stage of a degenerative disease in which the lesion may be asymmetrical, such as motor neuron disease. A focal decrease in reflexes may indicate peripheral neuropathy, plexopathy, or radiculopathy.
In patients with diffuse muscle spasms (especially with tremor-like contractions), increased reflexes suggest a systemic cause (eg, hypocalcemia, in some cases alcoholism, motor neuron disease, or use medicinal product), although tendon reflexes may be affected by the use of drugs. A diffuse decrease in reflexes may indicate hypothyroidism or, in some cases, occur with alcoholism, but can also occur in the norm, especially in the elderly.
Absence of abnormal findings on examination and relevant history suggest idiopathic muscle spasms in the legs or exercise-related spasms.
Additional research methods
Additional studies are carried out in the presence of deviations from the norm during the examination.
Treatment of muscle spasms
- Muscle stretching exercises.
- Treatment of diseases accompanied by spasms, if any.
With the development of a spasm, stretching the affected muscle often relieves the spasm. For example, with a spasm of the muscles of the lower leg, the patient can straighten the foot and fingers up (dorsiflexion) with the help of the hands.
Prevention of muscle spasms
Spasm prevention measures include the following:
- do not exercise immediately after eating;
- carefully perform muscle stretching exercises before physical activity or at bedtime;
- drink enough fluids (especially those containing potassium) after exercise;
- do not use psychostimulants (for example, caffeine, nicotine, ephedrine, pseudoephedrine).
Stretching exercises for running are the most effective. It is necessary to take a position in a lunge: one leg is extended forward and bent at the knee, the other is behind and straightened. To maintain balance, you can lean on the wall with your hands. Both heels are on the floor. It is necessary to bend the front leg at the knee until a feeling of stretching of the muscles appears. rear surface other leg. The greater the distance between the feet and the more the front leg is bent at the knee, the greater the stretch of the muscles. The muscles are stretched for 30 seconds, and the exercise is repeated 5 times. Then a series of stretches is carried out for the second leg.
Most drugs that are commonly prescribed to treat spasm prophylaxis (for example, those containing calcium nutritional supplements, quinine, magnesium, benzodiazepines), not recommended. Basically, these drugs are ineffective. Quinine has been shown to be effective in several studies, but is not commonly used due to occasional serious side effects (eg, arrhythmias, thrombocytopenia, thrombocytopenic purpura and hemolytic uremic syndrome, severe allergic reactions). Mexiletin is sometimes effective, but it has not been established when its use justifies the risk of adverse reactions, which include nausea, vomiting, heartburn, dizziness, and tremor.
Help with back pain - blocks and muscle spasms
The main cause of many diseases is associated with spasms of deep short lateral and medial intertransverse muscles of the lower back and interspinous muscles! Moreover, in a state of spasm, these muscles can stay for years, causing muscle. Thus, the muscle develops not as a result of dystrophy and protrusion, and not as a result of neighboring bone growths.
The primary pathological process is the excessive tension of these muscles (awkward rotation of the torso, excessive flexion, hypothermia of the back, an infectious disease, prolonged static muscle tension , arising - when a person is not properly seated at a computer, when carrying a bag on one shoulder, etc.), exceeding their working voltage, which leads to a prolonged, reflexively fixed tension, reflex spasm of these muscles.
For all patients with osteochondrosis, massage, self-massage, exercises in water, swimming, especially in the breaststroke style and on the back, are useful. Useful exercises to strengthen the muscles of the back and abdominals, which are included in the complexes of exercises. With muscle tension, compression of the nerve roots increases and blood supply worsens.
Therefore, it is so important to include relaxation exercises in classes, which must be alternated with special exercises. First of all, you need to learn how to carry the main load:
- slow, rhythmic movements that stretch the tonic muscle (repeat 6-15 times, 20 seconds break);
- under the action of gravity, create a position for the tonic muscle, stretching it, the stretching phase lasts 20 seconds, a 20-second break, repeat 15-20 times;
- tension of the tonic muscle against resistance for 10 seconds, then 8 seconds of relaxation and stretching, repeat 3-6 times;
- tension of the tonic muscle group against resistance from the opposite side for 10 seconds, 8 seconds of relaxation, stretching of the muscle group, repeat 3-6 times.
2) Get down on all fours, resting on the floor with your knees and palms. Press your chin to your chest. Now bend your back up, rounding it.
3) The same, but in a standing position: put your hands on your belt, turn your elbows forward. Press your chin to your chest and round your back, arching it back.
4) Lie on your stomach, put your hands under your hips, straighten and bring your legs together. Lift your feet off the ground, trying to raise them as high as possible. Hold them in the maximum position until the count of "two" and slowly lower them.
5) Continue to lie on your stomach, but clasp your hands behind your back. Raise your head and lift your shoulders off the floor, extending your palms towards your feet. Hold the maximum position to the count of "two" and slowly lower.
6) Roll onto your back. Pull your knees up to your chest with your hands. Bend your head towards your knees. Stay in this position for a few seconds, then relax.
Complex for the lower back
1) Half push-ups. Lie on your stomach. Without lifting your pelvis off the floor, do push-ups on your hands, arching your back.
2) Roll onto your back. Press your feet firmly to the floor, bend your knees. With your arms crossed, place your palms on your shoulders. Raise your head and shoulders as high as possible, while pressing your lower back and feet to the floor. Stay in this position until the count of two.
3) Land navigation. Lie on your stomach and lift left hand And right leg as if you are crawling. Hold for a count of two, then switch arms and legs as if you were swimming.
4) Visit the pool, but make sure the water is warm. For chronic low back pain, swimming helps without equal.
All of the above exercises should be performed with a positive emotional attitude, at an average pace, with even breathing. Most importantly, after the phase of tension, a phase of complete relaxation must necessarily follow, otherwise the exercises will lose their meaning.
When doing any of the above exercises, be careful. If they hurt, stop doing them. But if after a day or two after exercise you feel an improvement, then they are safe for you.
Physical education is physical education, but there are others important nuances which are useful to remember.
Choose a chair that provides good back support. If this option is adjustable, start at the lowest position and work your way up until you find the most comfortable one.
Try to keep your head straight without lowering or lifting your chin. If you have to look at the monitor for a long time, set it at eye level.
When it's cold and damp outside, don't forget to wrap your neck with a scarf.
At sedentary work, even if your job is in Krasnodar, where the climate is great and working conditions are excellent, take short breaks to warm up regularly (about once an hour). You can just walk along the corridor, climb the stairs two or three floors. But it will be better to stretch and bend.
There is such a very useful invention: fitball. Exercises performed on large (55-65 cm) rubber balls, are not only fascinating, but also extremely useful for the back with the neck.
Sign up for physiotherapy exercises. Modern medicine has reached incredible heights, and the doctor will prescribe you precisely and purposefully selected exercises. The main thing here is less independence.
Try to eat healthy food and indulge in negative emotions less. Stress is one of the main causes of muscle strain.
It is useful to hang on the crossbar, if possible. Make it at home, for example, in some doorway. Every time you pass by, hang for a few seconds, dangling moderately in different sides. The muscles of the back at the same time noticeably relax, and they strive to return to their normal position.
Visit a chiropractor to put it in place. But remember: having a license from a medical center does not in itself give its employees the right to dig in your back. Each specific therapist must have a personal certificate and permission to conduct therapeutic manipulations.
Many neck and back problems start with the wrong place to sleep. It is important to have a firm mattress that does not sag deep in the middle. The pillow should also not be overly soft, sometimes it should be completely abandoned. And it is best to purchase a special orthopedic mattress and pillow. Their shape is specially selected to help relax the muscles of the back and. On such sweet you fall asleep, barely relieved, and wake up completely rested.
Back exercises
We offer you a set of very easy exercises that can be performed lying on your back. Its main advantage is that each exercise allows you to stretch the muscles of those parts of the body that are difficult to relax in a normal position. The complex can be used for easy stretching and relaxation.
Back Exercises #1
Bend your knees, bring the soles of your feet together and relax. In such a pleasant position, the groin muscles are stretched. Hold for 30 seconds. Let gravity stretch this area of the body naturally. For greater comfort, you can put a small pillow under your head. 
Exercise option for the back number 1
Without changing position, smoothly swing your legs from side to side 10-12 times. In this case, the legs should act towards one part of the body (indicated by the dotted line). Movements are performed easily and smoothly, with an amplitude of no more than 2-3 cm in each direction. The movement should start from the hips.
This exercise develops flexibility in the groin and hips.
Back Exercises #2
Pressing the right leg with the left, try to pull the right leg towards the body. In this way, you contract the thigh muscles (Fig. 1). Hold the tension for 5 seconds, then relax and repeat the previous one (Fig. 2). This way of performing the exercise is especially useful for people with stiff muscles.
Back Exercises #4
To relieve tension in the area
Can be stretched while lying down upper part and neck. Interlace your fingers behind your head at about ear level. Start slowly pulling your head up until you feel a slight stretch in the area. Hold for 3-5 seconds, then slowly return to initial position. Do the exercise 3-4 times to gradually loosen the tension of the upper part and. Relax the lower jaw (there should be a small gap between the molars) and breathe rhythmically.
Back Exercises #5
In a prone position with legs bent at the knees, clasp your fingers behind your head (not on your neck). Before stretching the back, gently lift your head from the floor up and forward. Then begin to press your head down to the floor, but with the effort of your hands, counteract this movement. Hold this static contraction for 3-4 seconds. Relax for 1-2 seconds, then begin to gently pull your head forward with your hands (as in the previous exercise) so that the chin moves towards the navel until you feel light, pleasant. Hold the position for 3-5 seconds. Repeat 2-3 times.
Gently pull your head and chin to the left. Hold the position for 3-5 seconds. Relax and lower your head to the floor, then pull it to the right. Repeat 2-3 times.
Keeping your head in a relaxed position on the floor, turn your chin to your shoulder. Rotate your chin just enough to feel a slight stretch on the side. Hold the position for 3-5 seconds, then repeat on the other side. Repeat 2-3 times. The lower jaw should be relaxed and breathing should be even.
Back Exercises #6
Flattening of the shoulder blades
Interlace your fingers behind your head and pull your shoulder blades together to create tension in your upper back (the chest should push up as you move). Hold the position for 4-5 seconds, then relax and gently pull your head forward. So at the same time you reduce the voltage in the area. Try to tighten your neck and shoulders, then relax and proceed to the back. This will help you relax your muscles and turn your head without tension. Repeat 3-4 times.
Back Exercises #7
Lumbar extension
To relieve tension in the lower back, tighten the muscles of the buttocks and at the same time the abdominal muscles to straighten the lower back. Hold the tension for 5-8 seconds, then relax. Repeat 2-3 times. Concentrate on keeping the muscles in a contracted state. This pelvic girdle swing exercise strengthens the muscles of the buttocks and abdomen and helps maintain proper sitting and standing positions.
Back Exercises #8
Reduction of the shoulder blades and tension of the gluteal muscles.
At the same time, bring your shoulder blades together, straighten your lower back and tighten. Hold the tension for 5 seconds, then relax and pull your head up to stretch your back and upper back. Repeat 3-4 times and appreciate the pleasure.
Now extend one arm behind your head (palm up) and the other hand along your body (palm down). Stretch in both directions at the same time to stretch your shoulders and back. Hold for 6-8 seconds. Perform the exercise on both sides at least twice. The lower back should be straight and relaxed. Keep your lower jaw relaxed too.
Back Exercises #9
Stretching exercises
Stretch your arms behind your head and straighten your legs. Now stretch your arms and legs in both directions as far as you feel comfortable. Hold for 5 seconds, then relax.
Now stretch diagonally. Pulling out right hand, simultaneously pull the toe of the left foot. as far as you are comfortable. Hold the position for 5 seconds, then relax. Stretch your left arm and right leg in the same way. Hold each for at least 5 seconds, then relax.
Now stretch again with both arms and legs at once. Hold
5 seconds, then relax. This good exercise for the muscles of the chest, abdomen, shoulders, arms, and feet.
You can also supplement with abdominal retraction. This will help you feel slimmer and at the same time be a good workout for the internal organs.
Stretching exercises three times reduces muscle tension, promoting relaxation of the whole body. These stretches help rapid decrease general body tension. They are good to practice before going to bed.
Back Exercises #10
With both hands, grab your right leg under and pull it towards your chest. When doing this exercise, relax your neck and lower your head to the floor or to a small pillow. Hold easy 10>30 seconds. Repeat the same movement with the left leg. The lower back should be straight at all times. If you do not feel tension in the muscles, do not be discouraged. The main thing is that you are happy. This is a very good exercise for the legs, feet and back.
Exercise option for the back number 10
Pull towards your chest, then pull the entire leg in the opposite direction to stretch the outer part of the right thigh. Hold light for 10-20 seconds. Repeat the same movement with the other leg.
Another version of exercise for the back number 10
In the prone position, gently pull the right to outside right . Hands should grab the back of the leg a little higher
