Lumbago is a term that refers to lower back pain in general. At some point in time, approximately 80% of people living in the Westernized world will experience lower back pain, and various elements will determine the severity of the discomfort.
The term “lumbago” first appeared in the 16th century and was primarily used by physicians at the time. The term began to be used more frequently in the 1960s and 1970s as the public became increasingly aware of it.
Back pain is considered a contemporary issue, with more people nowadays leading sedentary lives than in previous eras. However, the fact that the term “lumbago” has been used since the 16th century gives us reason to believe that everyone in our history suffered from similar ailments.
Causes of Lumbago
What is the fundamental cause of lumbago? The correct answer to this question is not entirely black and white. Even after conducting tests, identifying the source of the problem might be difficult.
The lower back must support a massive amount of the body’s weight. At the same time, the lumbar region allows us to move our waist freely. It’s an important region of the body that is easily clogged. Our lower back’s supporting muscles, ligaments, and tendons might become inflamed and overloaded.
Lumbago is prevalent in young people who engage in demanding physical activities. Isolated events can also cause this type of pain. For example, you may reverse, bend over, and lift a heavy thing incorrectly.
As a result of this, your spine would become overloaded, inflamed, and extremely painful. Other reasons for this situation include:
- For a long time, work from a seated position.
- Bad posture
- Backpressure is applied unilaterally.
- Fear or anxiety
- Osteoarthritis in elderly people
It may appear to be a surprise, but 25% of patients never discover the source of their suffering. The good news is that the source of the problem does not need to be found to cure it.
Symptoms of Lumbago
Lower back pain is the main symptom of lumbago. Tingling, pain, or aching can all be signs of strain. The pain can be so severe sometime that it affects your ability to perform daily tasks. Other signs include:
- Spasms and severe pain that cause the back to tilt on one side and alter posture
- The spine has limited mobility.
- Back pain that spreads over the lower back
Lumbago may also produce pain in one or both of your legs. When this happens, it suggests that one or more of your nerves are trapped or damaged. Sciatica is the medical term for this problem.
You should visit a doctor if you have any of the following symptoms along with your back pain:
- Blood in your urine
- A fever
- Swelling or inflammation in the legs or back
- Bladder or bowel incontinence
These might be signs of a more serious medical condition rather than lumbago.
Lumbago may be described as follows:
- Chronic – The pain does not go away after three months.
- Sub-acute – The pain lasts between 6 weeks and 3 months
- Acute – The pain lasts less than 6 weeks
Lumbago Treatment Options
Treatment choices are often determined by the degree of pain and if the lumbago is chronic or acute.
Acute lumbago can be treated using :
- Posture correction
Chronic lumbago can be treated using :
- Behavioral therapy
- Spinal manipulation
Strengthening the lower back and correcting seated posture, in many circumstances, are enough to minimize or eliminate lumbago.
Your doctor may additionally recommend that you maintain a healthy weight to help relieve the strain on your back in addition to the therapies mentioned above. Reduced use of sugar-sweetened beverages and improved stress management can also be advised.
Exercises to Improve Lower Back Pain
Strengthening and stretching your lower back can assist relieve pain and inflammation. To avoid the problem from worsening, apply light exercise and follow proper form when performing strength training exercises.
- Lie down flat on your back.
- Raise and lower your ankle.
- On each ankle, repeat 10 times.
- Affix your back to a wall with your spine straight.
- Make sure that your feet are positioned 12 inches in front of your body.
- While bending your knees down to a 45-degree angle, tighten your abdominal muscles.
- Hold the squat for 5 to 10 seconds before releasing.
- Return to the starting position gradually.
- 10 times repeat
Heel (or Calf) Raises
- Stand up straight and balance your weight on both feet.
- Raise your heels up bit by bit as you slowly lift them.
- Lower down slowly
- Repeat 10 times
Sitting on an Exercise Ball
- A large exercise ball will be needed for this activity.
- Place your hips and knees bent at 90 degrees on the ball. Keep your feet on the ground.
- Raise and lower your arm slowly above your head. Alternate between the right and left sides.
- Raise and lower your heel in small increments. You can also switch between the right and left sides.
Lumbar Stabilization with Swiss Ball
- A Swiss ball will be required for this intermediate workout.
- With your legs in a straight line and your feet on the ball, lie down on your back with your knees bent.
- Raise one arm overhead and then lower it down, alternating between the right and left sides.
- Slowly straighten the opposite knee in order to have your leg up in the air at the same time.
- Hold it for five to ten seconds.
- Do 10 repetitions on each side.
Single Knee Stretch
- Lie down on your back and bend your knees.
- Bring your right knee closer to your chest by grasping your thigh behind your knee.
- Relax any tension you may be experiencing.
- Hold it for 20 seconds.
- Repeat this process five times on each leg.
- With your knees bent, lie down on your back.
- Keep your right thigh behind your knee.
- The knee begins to straighten slowly, paying attention to your hamstrings.
- Do not push your knee past its limits. Stop the stretch if you feel discomfort or it begins to feel too tight.
- Otherwise, hold for 20 seconds.
- 5 repetitions on each side is good.
- Your lower back may benefit from this movement as well. They also work your lower abdomen.
- Lie down on your back.
- Bend your right knee and straighten your left leg.
- Tighten your abdominal muscles to stabilize your lower back.
- Start by slowly raising your left leg six to 12 inches off the ground. Keep your leg straight when you’re doing this.
- For five seconds, hold.
- Slowly lower your leg.
- 10 reps on each leg.
It would help if you also strived to correct your posture in addition to the exercises described above. Posture correction may help eliminate lower back pain in many situations.
Purchase ergonomic office chairs if required, and make sure your workstation is properly customized to match your own personal body type and size.
With these exercises, you may strengthen and stretch the lower back to reduce pain and restore normal function if you keep doing them regularly.
Your doctor may also provide a list of exercises that he or she thinks would be beneficial. Always use your doctor’s treatment instructions and recommendations for the most remarkable outcomes.