It is important to rest well in the early stages of treatments for back pain but it is also fundamental to then perform low impact exercises to improve the condition of your back.
Pains in the lower back, also known as lumbar pain or low back pain, are pain that can be relatively mild but can also be severe and persistent, sometimes causing severe disability in the person who suffers from it.
The lumbar area is composed of a complex structure, made of interconnected and superimposed elements.
If this area gets irritated or is affected by any problem, it can trigger low back pain or pain that spreads to other areas of the body.
According to statistical data, 70 to 85% of the world population will suffer from pain in the lumbar area at least once in his life.It should be noted that those most likely to suffer are those aged 30 to 60 years.
What are the symptoms of lower back pain?
When a lesion occurs in the lower back, the patient may suffer from various symptoms, which vary depending on the severity of the problem.
The most common symptoms include:
- Tingling or burning sensation
- A feeling of dull or sharp pain
- An intense pain
- Pain that radiates to other areas such as the legs, hips or lower part of the foot
- Muscle spasms
Although LBP is a very common problem, its severity may vary depending on the cause or type of injury that causes it.
For example, simple muscular distension may be so intense that the patient will immediately go to the emergency room for treatment.
Conversely, disc degeneration can cause mild and intermittent symptoms.
Causes of lower back pain
During their life, the majority of people will experience at least once back pain.
Although this disorder may appear in any part of the back, it tends to occur most often in the lumbar region, which is in charge of supporting a large part of the body weight.
This problem is so common nowadays that it represents the third cause of medical consultations in the United States, just behind the common cold and the flu.
The pain may be the result of wearing excessively heavy loads, too long a sitting position, poor posture, injury, or accident.
But, in addition to what we have just enumerated, lumbar pain can also be associated with the following problems:
- Trauma, injury, or fracture.
- Degeneration of the vertebrae (often caused by tensions in the muscles and ligaments that support the spine, or generated by aging).
- Kidney infections or kidney stones.
- An abnormal outgrowth or tumor that affects the column.
- Obesity (causing too much pressure and degeneration of the discs).
- A loss of muscle tone in the back.
- A sprain or a sprain.
- A tear in the muscles or ligaments.
- Joint problems such as arthritis, osteoarthritis, psoriatic arthritis, and rheumatoid arthritis.
- Excessive consumption of tobacco.
- A disc hernia ion.
- Infections of the spine (osteomyelitis, spondylodiscitis, abscesses).
- Diseases that affect female reproductive organs, such as endometriosis, ovarian cysts, ovarian cancer, or uterine myomas.
How to relieve back pain?
In the face of lumbar pain, certain recommendations must be taken into account to avoid the problem becoming chronic.
If you have low back pain, follow these tips:
- Avoid physical activity in the early hours of pain.
This will allow you to calm the tensions and decrease a possible inflammation.
- To relieve the affected area, apply a cold or warm compress, depending on your preference.
You can apply ice in the first 48 or 72 hours of pain and then switch to warm therapy.
- When sleeping, choose a fetal position, as it helps relieve the pressure on the back.
- If the pain is intense, you can consume painkillers, some of which are over-the-counter.
However, it is best to consume it under the supervision of a doctor and not to exceed the prescribed doses.
- After resting, it is very important to perform low-impact physical activity to treat the problem at the source.
To begin, you can practice aerobic exercises, not to mention to include stretching and fortification exercises. Do not hesitate to solicit the help of a coach.
- Massages can also reduce pain.
In this case, it is very important to have them carried out by an expert because a bad pressure could exacerbate the problem.
How to prevent back pain?
Physical activity helps us to strengthen and tone our muscles, as well as to reduce back pain. Practicing sports such as swimming, Pilates or yoga helps to avoid overcrowding in this particular area.
We all, or all of us, are experiencing back pain in our lives. It is a problem so common that it ranks second in the rankings of the health problems that generate the most work stoppages, just behind the trauma.
According to official data, 80-90% of the population reported experiencing back problems during its lifetime. The causes may be diverse, but it is believed that in the majority of cases they are caused by the work environment.
On the one hand, some jobs require considerable physical effort and movements that entail the risk of suffering from back pain.
On the other hand, salaried jobs in offices can also cause back problems, caused by poor posture or sitting too long. Back pain can vary depending on the person and it cannot always be prevented.
However, if you take into account the recommendations we are going to give you, you will be able to free yourself, little by little, from all your back problems.
Avoid wearing heavy stuff
Wearing excess weight on the back is one of the main causes of the pains felt in this area of the body. According to many experts, it is very common for people with back pain to carry heavy loads during their lifetime.
Do toning exercises
Sport and physical activity are essential for strengthening and toning your muscles, thus avoiding suffering from back pain. Some sports, such as ballet or basketball, are aggressive for the back.
But, practices such as swimming, Pilates, or yoga, among others, are strongly recommended to strengthen this part of your body. It is very important to choose good shoes when you embark on a new sporting practice. Poor equipment can cause pain in the back very quickly.
Correct your posture
It is very important to learn to adopt a correct posture when you are seated when you walk or when you are stationary. To have good posture when sitting, you should center your point of gravity in the lumbar area and straighten your spine. When you are standing or walking, your back should be straight and you should avoid bending.
If you have to pick up an object, remember to bend your knees well, not your backbone.
Choose a good mattress
You will rest your back on the mattress of your bed for many hours, and that’s when your back is supposed to relax.
However, when the mattress you have is too firm or too soft, back pain can appear and can interrupt your sleep. It is important to choose a quality mattress, intermediate type.
Adopt a Healthy Lifestyle
Having a healthy lifestyle is the key to preventing back pain as much as possible. The fact that smoking can cause a recurrent cough that can affect long-term lumbar discs. Overweight can also cause overload on the spine.
Finally, remember to maintain a good emotional balance because depression is associated with problems and back tensions.
Sleep on the back or side
The posture you adopt when sleeping is very important to prevent back pain. Keep in mind that your body rests between 6 and 8 hours while you sleep. It is therefore very important to sleep either on the back or sideways, adopting a fetal position.
Sleeping on the stomach is not necessarily recommended as this can cause a curvature of the column and cause the neck to be fully twisted, which also bears detrimental to the spine.
Avoid stress situations
Stress is one of the most common causes of back pain, whether it happens at work or at home. Being stressed generates tension in the back, and can prevent you from performing your daily activities normally. To avoid this, it is recommended to take regular breaks and to breathe deeply. You can also do stretching exercises twice a day.
Consult your doctor
It is very important to consult your doctor as soon as you experience recurring back pain, as in 3% of the cases, lower back pain is caused by chronic illnesses and especially low back pain.
If your back pain persists for more than a week, consult your doctor to prevent any major problems, and to receive an appropriate diagnosis.
To conclude, if you want to reduce Back Pain, it is necessary to follow above how to prevent back pain and treatments for back pain.