Lumbar pain is one of the worst conditions imaginable, because the lumbar spine has the most stress compared to the rest of the spine, making the lower back most susceptible to injury. Most often, back pain is a symptom of osteochondrosis, as well as radiculitis and other serious diseases.
Why does my lower back hurt?
Most often, lower back pain occurs after intense training, as well as if you are in one position for a long time or due to uncomfortable movement. The main risk factors that can cause lower back pain:
- constant driving or because of a sedentary lifestyle, working at a computer;
- if work is associated with a constant load on the lower back, stress;
- too intense workouts in the gym;
- also possible back pain due to pregnancy or recent childbirth;
- great weight.
Lower back pain usually goes away on its own when you leave it alone. If, however, the lower back is constantly aching or there is occasional pain, these may already be signs of the disease. Without proper treatment, back pain can lead to quite serious consequences - including surgical interventions in the spine.
What diseases can cause lower back pain
Lower back pain is divided into primary and secondary. Primary pain syndrome directly causes spinal disease:
- in most cases it may be osteochondrosis of the lumbar spine (one third of all cases);
- there may also be an intervertebral hernia;
- protrusion of intervertebral disc;
- spondylolisthesis, spondylosis, spondyloarthritis.
Secondary pain syndrome does not usually occur due to the spine, but due to some other problems in the body that cause lower back pain:
- there may be fractures due to osteoporosis;
- tumors in the lumen of the spinal canal;
- spinal fracture;
- prolonged stay in one position and constant muscle load;
- anatomically narrow spinal canal;
- scoliosis, kyphosis, kyphoscoliosis, Scheuermann-Mau disease;
- it may also be rheumatoid arthritis or psoriatic arthritis or osteoarthritis;
- osteomyelitis, dyskitis, spinal tuberculosis;
- pain can also cause urolithiasis;
- pyelonephritis;
- pregnancy or imminent childbirth;
- ovarian cancer, ovarian cyst, endometriosis.
What to do against back pain
What to do if you have severe back pain, we recommend:
- lie on your back or on a hard mattress, a surface that would support your lower back;
- lift your legs and bend at the knees, you can put a pillow under your feet to make it easier to lie down;
- take any painkillers or anti-inflammatory drugs;
- try not to make sudden movements;
- call a doctor at your home;
- you have to stay in bed for a few days;
- it is worth giving up spicy and smoked foods as well as adhering to a proper diet.
Prophylaxis
To avoid such problems, you must constantly implement prevention:
- less sedentary lifestyle;
- if you still have a sedentary job, try to perform a small exercise every hour - tilt your head and torso to the side, turn your shoulders back and forth, spread your legs shoulder-width apart and inhale and exhale;
- if you lift weights, then you are doing it right - keep your back straight, do not make sudden movements, lift weights gradually;
- do more exercises for the spine and abdominal muscles;
- pay attention to posture, keep your back straight, do not bend over, sit and preferably walk with a book on your head;
- give up soft beds and mattresses - do not choose the softest, but not the hardest mattress, so it supports the lower back well;
- several times a day, stand close to the wall so that the heels, buttocks, shoulder blades, as well as the back of the head touch them, stand like that for a few minutes;
- do more sports that will keep your back muscles in good shape, and that can be swimming, walking, skiing, yoga and the like;
Therapeutic gymnastics for the treatment of the lower back in men and women
If the lower back pain is small, to prevent it, do the following exercises:
- Lie on your back, stretch your arms along your torso, bend your legs slightly at the knees. Bend your legs to the left and turn your head and torso slightly to the right. Hold this for a few seconds. Then return to the starting position and repeat the exercise while tilting your legs to the other side. Do this exercise 10 times.
- Kneel. Put your hands on the chair in front of you. In this position, bend your back upwards, and then bend as much as possible. Repeat the exercise 5-10 times.
- Lie on your back and straighten your legs. Then lift your right leg 20 inches off the floor. Keep doing this until you feel tired. Do the same exercise with the other leg. Repeat this exercise 5 times for each leg.