Lombalgies :

Lombalgies :

La lombalgie est une douleur située au BAS DU DOS, au niveau des vertèbres lombaires

Quelque chiffre (source INRS)

  • 70% de la population soufre ou souffrira d’une douleur au lombaire
  • 2 salariés sur 3 sera touchés par la lombalgie
  • 20 % des accidents du travail
  • 7 % des arrêts maladie
  • 3eme cause d’admission en invalidité (lombalgies chronique)
  • dans 30 % des cas, la douleur devient chronique

 

On distingue 2 types de douleur lombaire :

  • lombalgies aigue dit lumbago

Qu’es qu’un lumbago ?

Un lumbago peut survenir des l’adolescence, et à tout moment mais on observe un pique au environ de 45ans.

Le lumbago est la forme la plus courante du mal de dos.

Le lumbago se fait ressentir par une douleur plus ou moins forte lors d’un mouvement ou parfois sans raison particulière en bas du dos. Le lumbago est souvent bénin est disparait rapidement.

C’est le résultat d’une atteinte des disques intervertébraux.

Comment soigné un lumbago (lombalgies aigues) ?

1) Pour atténué la douleur il est recommandé de prendre un traitement antalgique ou homéopathique. Pour les douleurs les plus intenses les anti inflammatoires sont recommandé, il existe des anti inflammatoires naturel à basse de plante. (Retrouvé nos conseil dans la rubrique soin naturel). Il faut bien comprendre que les traitements médicamenteux agissent seulement sur là conséquence (la douleur) et non sur les causes qui provoque la douleur.

2) Il est fortement conseille si la douleur le permet de garder une activité physique.

3) Amélioré sa posture (voir méthode AMC ci-dessous

4) Etirement et musculation (voir vidéo)

5) l’ostéopathie est recommandé par l’anses (agence national de sécurité sanitaire) voir annuaire

6) se relaxé, massage soit même ou avec l’aide d’un partenaire, vidé l’esprit des sources de stresses et autre toxine

En mettant en pratique ces solutions pour le mal de dos (lombalgies), il est fort probable qu’une amélioration se fera sentir.

En cas d’épisode trop douloureux, de fièvre ou si la douleur apparais lors du sommeil ou si elle dure consulté votre médecin traitant ou les urgences.

  • lombalgies chronique

Qu’es ce qu’une lombalgie chronique ?

Elle est plus rare mais beaucoup plus problématique car comme son nom l’indique (lombalgies chronique) elle dure plus longtemps, on parle de lombalgies chronique si la douleur dure plus de 3 mois.

Qui consulté pour soigné un mal de dos (lombalgies) ?

C’est votre médecin traitant qui va jouer un rôle de coordinateur entre toutes les autres spécialités qui gravite autour. Pour un diagnostique plus complet une IRM, pour massé étiré et musclé un kinésithérapeute, un podologue pour une inégalité de longueur des membres inférieurs.

Un psychologue pour certain cas et d’autre médecine alternative comme, l’ostéopathie, la réflexologie, l’acuponcture, la médecine des ventouses, et consulté un herboriste pour trouvé les plantes naturel les plus adapté à votre douleurs.

Quelles en sont les causes d’une lombalgies chronique?

Avant de passé en revue certain facteur de risque, il faut savoir que très souvent les raisons sont multi factoriel et peuvent être complexe à cerné.

Dans 10% des cas elles sont dues à des maladies comme l’ostéoporose, tumeur, infection ou encore la maladie de Scheuermann

Les lombalgies chroniques sont dans 90% des cas liées à un disfonctionnement musculaire ou à une usure des disques intervertébraux. Ce sont celle-ci que nous traiterons dans cet article.

  • La posture

L’un des principaux facteurs de risque de la lombalgie sont les mauvaises postures : les postures sont inapproprié et sur-sollicites les lombaires lors des mouvements.

  1. Posture au travail

On pense à tous les travails pénibles (batiment, manutention ect…)

posture charge lourde.jpg

Les gestes ne sont pas réfléchies et sont par conséquent dangereux pour notre dos !

Une étude australienne sur prés de 1000 patients à démontrer que lorsque on ne pense pas le geste on fait mal le geste ! (voir solution ci-dessous)

Il n’y a pas seulement le travail dit de force qui est nocif pour le dos mais le travail de bureau est aussi concerné.

Mais comment un travail de bureau peut faire mal au dos ? Voici une illustration

posture bureau.jpg

  1. Les positions au repos

Nous avons vu les mauvaises postures au travail ce qui représente environs 33% de notre temps mais le reste du temps somme nous débarrassé des mauvaises postures ?

Environ 33% de notre temps à nos occupations
seduti-sul-divano.png

Environ 33% à dormir

posture someil.jpg

Lors de ce temps libre (66% du temps) sommes-nous dans une bonne posture ? La réponse est NON

Il ne faut pas négliger les postures en moment de détente qui sont les PARMIS LES CAUSE LES MOINS EVOQUE CHEZ LES PROFESIONNEL de la santé !

Une analyse du kinésithérapeute François Stévignon qui explique une chose incroyable qui chamboule toute les analyses connues, ce n’est pas seulement les effort qui font mal au dos mais aussi nos moments de repos, de détente ect..

D’après lui les douleurs sont dues au nos mauvaise position lors des moments de DETENTE.

CELA PEUT PARAITRE ETRANGE vue que l’on ne fait pas effort et que nous avons une impression de détente mais la douleur arrive après.

Prenons l’exemple d’une nuit de sommeil vous vous réveillé avec une affreuse douleur au cervicale pourtant vous aviez l’impression de vous reposé, les douleurs surviennent après !

Pareil lorsque ‘on est avachie sur notre canapé, ou lorsque vous manger dos rond sur la table basse, le lendemain vous allez faire un effort et op vous vous faites mal. De cet épisode vous retenez le dernier geste et vous l’accusé à tort en oubliant les heures de torsion sur le canapé.

En effet les moments de détente peuvent s’avéré toxique pour notre santé.

  • Les raideurs

La raideur des Ischio jambier/ Pourquoi les assouplir ?

exercices-pour-les-cuisses-666x500.jpg

Lorsque les ischio-jambiers sont raides, ils gênent la bascule du bassin lors des mouvements de haut en bas. Les lombaires sont donc plus sollicitées pour compenser le manque de mobilité du bassin.

Vous connaissez maintenant un des mécanismes de la lombalgie. (Retrouvé les exercices ci-dessous)

Raideur du PSOAS

Il faut étiré régulièrement le psoas pour évité les douleur et inflammation lombaire ( voir exercice ci dessous)

  • La sédentarité

sante-haro-sur-la-sedentarite_3620450.jpg

75 % de la population des pays industrialisé travaille assise d’après de US National library of medecin

En l’espace d’un siècle nos habitudes de vie on était complètement chamboulé, si de nouveau hobbies sont apparue avec la technologie pour notre confort comme la télévisons, les ordinateurs et autres smart phones.

Celle-ci on eu des effets néfaste sur notre corps car elles nous ont poussé à la sédentarité, affalé sur le canapé durant des heures nous laissons notre corps, nos muscle inactif, idem pour les jobs en bureau. Sur le long terme cela deviens dangereux car nous risquons la déshydratation des disques intervertébraux et de perdre en élasticité. Ce qui expose nos lombaires trop fortement.

  • Manque de sport et de musculation

L’activité physique étant abandonnée chez de nombreuses personnes, on retrouve des corps avec des muscles affaiblies et fragiles sollicitant trop la ceinture lombaire.

Il y a de cela quelque années on préconisé le repos total une erreur démontré ces dernières années par de nombreuses études. Une idée reçu difficile à combattre tellement qu’elle parait logique, mais le sport permet de faire travaillé les muscle de la colonne que l’on appel  les multifidus ils sont les plus profonds, les plus larges du rachis. Les multifidus (voir image) sont plus présent dans la région lombaire

multifidus

L’exercice permet de ne pas laissé ces muscles se ramollir et perdre de la force.

Le sport entretient tout les muscles qui protègent vos vertèbres, disque et autre articulation

Le manque de sport est nocif pour notre corps et d’autant plus pour nos lombaires qui sont en première ligne tout les jours.

Le Professeur Hannou recommande de renforcer le muscle suivant :

  • psoas

muscle-psoas-face.gif

Muscle qui relit le tronc à la cuisse, ce muscle doit être étiré et MUSCLE pour donner de la souplesse et force à notre dos, à nos lombaires. (voir exercice ci-dessous)

De nombreux kinésithérapeute recommande de musclé les abdominaux, des abdominaux affaiblie conduit à une sur sollicitation de la ceinture lombaire. ( voir exercice ci-dessous)

  • Le stress

stress.jpg

Le stress fait parti de notre vie, stress à l’école, au travail, à la maison ou dans les transports. Le stress nous suit et nous poursuit malgré nous.

Evidement le stress à des répercutions sur notre santé et donc sur notre dos, l’ensemble des muscles et des terminaisons nerveuse qui entoure la colonne vertébrale sont touché par le stress.

Cependant le stress provoque moins de douleur lombaires mas plus de douleur au niveau des cervicales et des nerfs sciatiques

Le stress représente 13% des causes de mal de dos (lombalgies, sciatique, torticolis) d’après Steffen Queinnec chirurgien de l’Institut Parisien du dos. Le stress augmente parfois la douleur ressenti.

 

Voir solution ci dessous

  • Obésité et perte de poids

téléchargement.jpg

1,4 milliard de personnes en sur poids dans le monde  ( OMS)

Obésité et sur poids sont souvent associé à une lombalgies.

Explication du phénomène :

En effet le sur poids entraine une cambrure vers l’avant ce qui déséqulibre l’ensemble de notre corps

Lorsque un individu à des kilos en trop, ce poids pèse beaucoup sur notre dos, plus précisément cela tasse et abime les disques lombaires qui sont séparé par des « coussins » qui s’use plus vite à cause du poids. Ce qui provoque des douleurs au niveau de la region lombaire et qui parfois irradie jusqu’aux jambes. Ce qui peut se transformé en hernie discal

D’après une étude américaine l’obésité augmente le risque d’usure des disques de 79 % et 30 % pour les personnnes en surpoids.

ATTENTION Perte de poids

Autre phénomène constaté lorsque les personnes entame un régime et perde beaucoup de poids il y a un risque de perte musculaire, dont les muscles qui soutienne le dos mutifidus et ilo costal entre autre, ces muscles dit profond fonde avec la graisse lors de la perte de poids. Cette perte de muscle entraine des douleurs lombaires.

Un régime s’accompagne d’exercice de musculation !

En conclusion attention au sur poids et la perte de poids

  • Environnement socioprofessionnel

D’après le Professeur HANNOU une lombalgie peut aussi etre due entre autre à des facteur extrinsèque c’est-à-dire lié à son l’environnement socio professionnelle,

  • épanouissement au travail
  • habitation décente
  • environnement familiale
  • vie social

Notre cerveau et lié à tout notre corps, lorsque celui-ci nous envoi des mauvais signaux cela ce répercute sur nous, être équilibré dans la vie aide être notre corps à être équilibré !

  • Le froid

Le froid peut déclencher des douleurs musculaires, lorsque vos muscles sont soumis a des températures négative, les muscles sont plus fragiles un simple effort pour causé une contracture.

  • Autres

Le tabac, la grossesse, port de talons haut, ou encore la musculation intensive peuvent provoquer des lombalgies

Nous venons de parcourir les causes principales des lombalgies chronique, cependant pas de FATALITE des solutions existes

COMMENT SOIGNE LA LOMBALGIES CHRONIQUE ?

QU’ELLE SOLUTION POUR SOULAGER VOTRE DOS (LOMBAIRE) ?

Des solutions présentées point par point

  • POSTURE / Solution pour le mal de dos

STOP il nous faut agir et pour cela il nous faut revoir nos gestes. Ce travail se déroule en 3 phases :

  1. une phase d’Analyse (des mauvais gestes)
  2. une phase Modification,
  3. une phase de Continuation

1) Analyse

Le but est de cerné les gestes défaillant en regardant comment il se déroule. Il faut chercher les périodes où la colonne est mise à rude épreuve.

Mauvaise position quand je me baisse

Cette analyse peut être effectué par un professionnel de la santé ou seulment par vous-même ! ce qui est préférable car dans la vie de tout les jours vous serai seul pour analysé les mauvaise posture.

La sur sollicitation des lombaires est due à une torsion, rotation, compression de la colonne exessif ou concentrées sur une seul parte du dos. Après l’Analyse faut ensuite chercher à Modifier des erreurs.

2) Modification

Il s’agit là de repenser son geste et le mettre en pratique. On constate alors l’efficacité des nouvelles postures

Il faut donc répété ce principe (Modification) pour tous les mouvements qui sollicitent le dos:

  1. porter,
  2. soulever (en s’appuient des jambes)
  3. se baisser (et se relever)

Intégrer le geste en s'entrainant

3) continuation

Il s’agit ici de mettre en application ce que j’ai nommé l’AMC sur chaque mouvement du quotidien

Améliorer sa posture  au travail

  • Correcteur de posture

2-X-Correcteur-De-Posture-Magnétique-Ceinture-Unisexe.jpg

  • Support dorsal

support dorsal.jpeg

  • Ceinture lombaire

gaine-sportive-correctrice-et-amincissante-innovagoods_3111a215-232c-4e7d-8df7-1e185fb9d46d_600x600.jpg

Améliorer sa posture à la maison

Améliorer sa posture lors du sommeil

Accessoire

oreiller-viscoelastique-avec-charbon-de-bambou-innovagoods.jpg

Literie voir notre partenaire www.

  • Raideur / Solution pour le mal de dos

Etirement Ischio jambier

Retrouvé des exercices pour étiré vos ischio jambier avec la vidéo ci dessous

Etirement Psoas

Vidéo

  • Sédentarité / Solution pour le mal de dos

Sédentarités au travail :

  1. Se levé tout les heures pour marché 2min
  2. Remplacé les bureaux traditionnel par bureau assis/debout (voir illustration)
  3. Se levé pour aller boire de l’eau l’hydratation est essentiel pour notre dos
  4. Remplacé sa chaise par un gros ballons
  5. pause déjeuné, avant son repas faire un footing de 20min !
  6. laisser sa voiture si possible aller au travail en vélo ou à pied

Bureau assis/debout

assis debout.jpg
Swiss-Ball.jpg

Sédentarité à la maison :

  1. se faire un Programme (planning) et trouver les moments ou faire du sport

l’OMS (Organisation Mondiale de la Santé) nous conseil 20min d’activité physique

  1. remplacer les longs moments allongés par des séances d’étirement (10min)
  2. trouvez vous un loisir à la maison (jardiner, tondre, danser, ect..)
  3. prendre l’escalier et délaissé l’ascenseur
  • Sport et musculation / Solution pour le mal de dos

Sport le plus recommandé :

Natation, Aquagym les sports aquatique permet de soutenir le poids de votre corps.

Il faut savoir que tous les sports sont permis lorsque la douleur est supportable et qu’il n’y a pas de contre indication médical.

Nous vous conseillons de pratiqué 2 à 3 fois par semaine 45min- 1heure plutôt qu’une seul fois 3h

Petit plus pour les sports collectif qui permet de sortir de l’isolement et une émulation collective

Boire beaucoup d’eau, évité les boissons gazeuse

Nos conseil pour renforcé les muscles qui soutienne nos lombaires voir vidéo

  • abdominaux
  • psoas

Solution

Vous n’avez pas le temps d’aller à la salle de sport régulièrement, voici des produit pour vous ! Recommandé par nos spécialistes sport !

  • Stress / Solution pour le mal de dos

Vous etes stréssé pas de panique nous vous proposons une panoplie étoffé de solution

  • Le yoga

yoga.jpg

  • Tapis

Esterilla-de-Acupuntura-InnovaGoods_Productos-relajantes_61547_5.jpeg

  • Se relaxé à l’aide de masseur shiatsu (au bureau ou a la maison) 10min par jour

masseur-shiatsu-pro-innovagoods-24w-noir-gris-6986332z2-203115132.jpg
Masajeador-Shiatsu-Pro-InnovaGoods-24W-Negro-Gris_Masajeadores_61543_5-3.jpeg

  • Les médecines alternatives , medecine chinoise pour le mal de dos

Acuponcture

Réflexologie

Médecine des ventouses

  • Obésité et sur poids/ Solution pour le mal de dos

Nous vous recommandons aucun type de régime car nous ne sommes pas spécialiste dans ce domaine, nos conseils sont de faire du sport et de mangé des produit le plus sain possible.

De proscrire les boissons gazeuses et alcoolisé.

Rapprochez vous d’un diététicien qui vous guidera au mieux !

  • Environnement socioprofessionnel
  • Le froid

Bouillote

Masseur électrique chuaffant

Collant

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