christophe Campbel
Have you ever been unable to move due to lumbago? You are not the only one. According to the Spanish Society of Rheumatology, 80% of the population has had back pain. And low back pain, or lower back pain, is the most common disorder. It is defined as that which occurs between the last ribs and the gluteal area. It is not a serious problem that compromises your life. But if you suffer from it, it will affect your day to day.
And it is that when an acute lumbago crisis appears, the pain can prevent you from doing such everyday tasks as walking. Therefore, the important thing is that it does not happen. And if you 'get lumbago' follow these tips to relieve it and prevent it from becoming chronic. Let's see what you can do. But first, at CLARA we explain what can cause low back pain.
Low back pain: causes
Dr. Francisco Kovacs, from the Kovacs Back Unit of the HLA-Moncloa University Hospital in Madrid and Director of the Spanish Network of Researchers in Back Ailments, explains that in 95% of cases, back pain is due to to a malfunction of the muscles. Although it can also appear by:
- A muscle pull. If you exercise without warming up. Therefore, it is advisable to stretch five minutes before.
- Stress . The nervous tension produced by a period of stress and anxiety can lead to muscle overload. It's important to find ways to relax or ask for help if you find yourself more nervous than usual for a long time.
Other causes . There are some conditions such as herniated disc, fibromyalgia (syndrome that causes pain throughout the body) or arthritis (rheumatoid or osteoarthritis) that can cause low back pain. Other causes, although very rare, are tumors, infections or congenital anomalies of the vertebrae. In these cases, the pain is accompanied by other symptoms:
- Loss of sphincter control
- Tingle
- Difficulty of movement
- Paralysis
- Progressive pain that does not change with varying posture
- Loss of strength
- Unjustified weight loss
- Nausea or vomiting
- History of other diseases: cancer, osteoporosis, or trauma
How to relieve low back pain: 15 keys
Because the most likely origin of lumbago is muscular due to habits that, without realizing it, we repeat over and over again throughout the day, being aware of them and modifying them is key to prevent, relieve pain and avoid a crisis of low back pain Take note of these tips:
- Sit well . Do it as far back as possible and keep your back straight and well supported against the backrest. Use a footrest to support them and try not to cross your legs.
- Walk upright . Maintain a correct posture, with your back straight (but not arched) and your crown pointing to the sky. Try not to throw your shoulders forward.
- Standing position . Place your feet slightly apart and your back straight. To relax your lower back, you can tilt your pelvis forward and slightly bend your knee.
- Be careful when gaining weight . Bend your knees and crouch down until you reach it. Don't lean forward.
- Sleep on your side or back . Do not do it face down, since the lumbar curvature is modified. If you can't, put a thin cushion under your belly. Ideally, you should sleep on your side or back with a cushion under your knees.
- Stretching . Lie on your back and bring both knees to your chest with the help of your arms. Press for 5 seconds and relax another 5. Repeat the exercise 5 times every day.
- Relax your muscles . Sit in a chair and bend your torso until it is on your legs. Hold this position for five seconds. As you sit up, go slowly, vertebra by vertebra, and finally your head.
- Strengthen your back . It is another key to alleviating pain and preventing it from occurring. Low-impact exercises like Pilates, yoga, or Tai Chi are ideal. Swimming too, but avoid butterfly and breaststroke strokes and swim backstroke.
- Better without heels . High heels can lead to poor posture and can lead to lower back strain.
- Don't do too much rest . When already appeared, the objective is to calm the pain. Rest helps, it has been seen that sustained inactivity worsens the prognosis and, even, favors that low back pain becomes chronic. Rest for one or two days and, yes, avoid making any effort that overloads your back.
- Apply dry heat . If there is no inflammation (you will notice it because the area is red and hot) you can apply dry heat with a mat or a thermal bag of seeds.
- Gentle massage . You can go to a physiotherapy center to be given expert hands. But if you can't, lie on your stomach and let someone run their fingers down your back very gently.
- Ointments that soothe . The arnica or harpagofito, extended by the lumbar area, will help to loosen the muscles.
- Infusions . If you are more contracted by stress, take lemon balm and lavender infusions, as they help reduce nervous tension.
- Painkillers, okay, but with a prescription . Before an acute episode of lumbago you can take paracetamol, a non-steroidal anti-inflammatory such as ibuprofen or metamizole (nolotil) always with medical supervision. If the pain persists they can inject it.
Your ally: a good attitude
How you cope with pain also affects how you cope with it and how you manage to alleviate low back pain. Take note of these other keys that will also help you fight it:
- It is not a serious illness . The pain does not have to reflect the existence of an injury. In general, it is only due to a malfunction of the musculature.
- If you don't have to, stay active . Avoid only what the pain prevents you from doing. Inactivity can increase it and your recovery will be slower.
- Bet on a healthy lifestyle . With a healthy and balanced diet, without alcohol or drinking moderately, without tobacco, with moderate and regular physical exercise (it is advisable to perform 45 minutes of any physical activity between 3 and 4 days a week) and practice a positive attitude helps to overcome the pain.
