Lower back pain is one of the worst conditions you can imagine because the lumbar spine is the most strained compared to the rest of the spine, which is why the lower back is most susceptible to injury. Most often, back pain is a symptom of osteochondrosis, as well as radiculitis and other serious diseases.
Why does the 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 because of awkward movement. The main risk factors due to the appearance of lower back pain:
- driving constantly or due to a sedentary lifestyle, working at a computer;
- if the work is associated with a constant load on the lower back, stress;
- too intense workouts in the gym;
- also possible lower back pain due to pregnancy or recent childbirth;
- great weight.
Low back pain usually goes away on its own when you leave it alone. If, however, the lower back constantly hurts or pain occurs periodically, then these may already be signs of the disease. Without the right treatment, back pain can have quite serious consequences, including surgeries in the spine.
What diseases can cause lower back pain
Low back pain is divided into primary and secondary. Primary pain syndrome directly causes disease of the spine:
- in most cases, it can be osteochondrosis of the lumbar spine (one third of cases);
- it can also be an intervertebral hernia;
- protrusion of the intervertebral disc;
- spondylolisthesis, spondylosis, spondylarthrosis.
Secondary pain syndrome usually occurs not because of the spine, but because of other issues in the body that cause lower back pain:
- they may be fractures due to osteoporosis;
- tumors in the lumen of the spinal canal;
- vertebral fracture;
- prolonged stay in one position and constant muscle load;
- anatomically narrow spinal canal;
- scoliosis, kyphosis, kyphoscoliosis, Scheuermann-Mau disease;
- it can also be rheumatoid arthritis or psoriatic arthritis, or osteoarthritis;
- osteomyelitis, discitis, spinal tuberculosis;
- injuries can also cause urolithiasis;
- pyelonephritis;
- recent pregnancy or childbirth;
- ovarian cancer, ovarian cyst, endometriosis.
What to do for back pain
What to do if you suffer from severe back pain, we recommend:
- lie on your back or on a hard mattress, a surface that would support your lower back;
- raise your legs and bend your knees, you can put a pillow under your feet, so that you can lie down much more easily;
- take pain relievers or anti-inflammatories;
- try not to make sudden movements;
- call a doctor at your home;
- for several days you need to stay in bed;
- it is worth giving up spicy and smoked foods, as well as adhere to good nutrition.
Prophylaxis
In order to avoid such problems, you need to constantly do prevention:
- less sedentary lifestyle;
- if you still have a sedentary job, try to do a little exercise every hour - tilt your head and torso to the sides, rotate your shoulders back and forth, spread your legs shoulder-width apart and inhaleand exhale;
- if you lift weights, do it correctly - keep your back straight, do not make sudden movements, lift the weights gradually;
- doing more exercises for the spine and abdominals;
- watch your posture, keep your back straight, do not slouch, sit and walk preferably with a book on your head;
- give up on a soft bed and mattresses - do not choose the softest, but not the hardest, mattress, so that it supports the lower back well;
- several times a day, stand close to the wall so that the heels, buttocks, shoulder blades and also the back of the head touch it, so hold for several minutes;
- do more sports that will keep your back muscles in good shape, this can be swimming, walking, skiing, yoga, etc.
Therapeutic gymnastics for the treatment of the lower back in men and women
If the lower back pain is weak, then to prevent it, do the following exercises:
- Lie on your back, stretch your arms along your torso, slightly bend your legs at the knees. Bend your legs to the left and turn your head and torso slightly to the right. Hold it for a few seconds. Then return to the starting position and repeat the exercise, tilting your legs to the other side. Do this exercise 10 times.
- Get on your knees. Place your hands on the chair in front of you. In this position, bend your back, then bend as much as possible. Repeat the exercise 5 to 10 times.
- Lie on your back and straighten your legs. Then lift your right leg eight inches off the ground. Keep doing this until you feel tired. Do the same exercise with the other leg. Repeat this exercise 5 times on each leg.