Lower back pain is a sensation you surely know well, when after sitting for a long time or making a harmless movement, a sharp pain cuts through your lower back. We know that is not very comforting, but because of the modern way of life, 80-90% of people face this problem. What is worrying is that lower back pain increasingly affects the younger population as well. Although lower back pain can become a real nightmare, it does not have to be that way. In the healing process, it is above all important to determine why these unpleasant pains appear in the first place.
Lower back pain, also called lumbago or the lumbar region of the back, can have several causes. Even a sudden jerk or a harmless movement can cause pain. It often passes on its own, but sometimes it really can linger or keep coming back. Sometimes it is just a sprain, a strained muscle or a mild injury. However, lower back pain can also point to serious degenerative changes in the spine, such as sciatica, a herniated disc and similar unpleasant conditions.
In the case of sciatica, the pain occurs because of pressure on a nerve. The pain spreads down the legs, and along with weakness in the arms and legs, there is burning and tingling. A herniated disc occurs when the disc, located between the vertebrae, more precisely its inner part, presses on the surrounding nerves. An additional problem appears after the age of thirty, when the fluid between the vertebrae decreases. This further leads to friction between the vertebrae, muscle tension and loss of muscle tone. Rarely, but it does sometimes happen, lower back pain points to a serious problem, such as cancer, a broken bone or an infection.
An interesting fact is that lower back pain occurs equally in athletes, who are physically active, and in people who sometimes sit in front of a computer for more than ten hours a day. In both cases the lower back bears a great load, because the muscles of this part of the spine provide support to the spine and give mobility to the hips during walking. That is why the muscles suffer first, and if the first signs of pain are ignored, the condition will progress.
You have surely asked yourself many times whether there is a cure for pain in the lower (lumbar) part of the back. Medications, above all analgesics such as Paracetamol, as well as nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen, are usually the first thing that can help. The problem, however, is that medications will only solve the problem temporarily. In most cases, sooner or later, lower back pain will return.
Practice has shown that recovery is considerably faster with light physical activity instead of lying down. This is true even in the case of impaired mobility, pain in the lower back and buttocks, or pain that spreads to the arms and legs. Walking or swimming, and especially appropriate exercises, are practically indispensable for recovery.
As a physiotherapy center that has helped a large number of people to once again feel ease of movement without pain, we can say with certainty that there are effective exercises that relieve lower back pain. At the same time, regular exercise is the best and safest form of self-help. Still, it is important to note that performing exercises incorrectly can make the situation even worse, so it is certainly recommended to seek professional help. This is especially true in the case of chronic pain, that is, pain that has lasted for a long time. Although it goes without saying that it is important to do exercises to strengthen the back muscles, the importance of strengthening the abdominal muscles should be emphasized. The abdominal muscles play a major role and provide strong support to the spine, helping it stay in the correct position.
Lower back pain most often appears as:
If you have felt unpleasant pain in the lumbar region and want to get rid of it, here are a few simple exercises that can help.
The muscles of the lumbar region are often tight and need to be relaxed. To stretch the spinal column, as well as the muscles of the buttocks and spine, we recommend that you do the following exercise. This exercise also improves posture and can help reduce pain in that area.
After stretching, you need to do a set of exercises that strengthen the lumbar region and improve posture, that is, strengthen the stability of the spine. The “bridge” is one of the best exercises for strengthening the abdominal muscles, the buttocks and the lower back muscles. The exercise is extremely effective and at the same time very simple. It is performed as follows:
The exercise that follows is excellent for relaxing and stretching the muscles of the buttocks that can be the cause of discomfort or pain. Here is how it is done:
The following exercise will help you stretch the muscles of the left side of the back and ease tension in the hips. So that the exercise is effective and eliminates lower back pain, we advise you to never cross the threshold of discomfort or pain. You can stretch the lateral muscles of the left side of the back in the following way:
Pregnancy is the period when lower back pain in women most often appears. Apart from pregnancy, the cause of the pain can also be gynecological. As the baby grows, and especially in the third trimester, the muscles of the lower back, abdomen and pelvis come under increasing pressure, so pain can appear. Gentle exercises for back pain in pregnancy can ease lower back pain by stretching and relaxing the muscles. You can also do various other exercises with the help of a Pilates ball, which will make the exercise additionally interesting.
Exercises for back pain in pregnancy should be done without great strain and pain. If you notice that a certain position does not feel right, especially if it is accompanied by pain, postpone the exercise and consult your doctor.
To relax the muscles of the pelvis and lower back, we advise you to do the following simple exercise:
This exercise for back pain in pregnancy is a combination of two opposite positions that together improve circulation and contribute to relaxing the back muscles.
It is performed as follows:
Although lower back pain can be caused by various factors, practice has shown that it is possible to completely heal or at least ease lower back pain. The recovery period, as well as the recovery method, depend on the patient's condition. People who realize the seriousness of the problem in time and seek help in time considerably increase the chance of recovery. It is important to point out that spinal surgery is proposed only when other forms of therapy do not give the expected results, but until that moment a great deal more can be done.
Above all, a change of bad lifestyle habits is necessary, such as sitting for long periods, incorrect posture while walking, wearing uncomfortable footwear, sleeping on an inadequate mattress and the like. Obesity and smoking are also additional risk factors that we can influence. The key, of course, is regular physical activity, which apart from exercises can include swimming and walking. Before you start any new exercise program, it is always good to consult a physiotherapist, especially if you have existing health problems.
The exercises for lower back pain that we have described above should not cause you discomfort or pain. It is desirable to feel a slight tightening of the muscles, but if pain appears, we advise you to turn to a physiotherapist for correction of the exercises and the making of an individual plan.
It is time to return to a life without pain and to stop wasting precious time searching for the answer to the question of how to relieve lower back pain. If you need an individual exercise plan, call us at the phone number 0601343303, or write to us through the contact form. In order to preserve your health, the first exam is completely free.
When it comes to assessment and the length of recovery, our team will determine and provide the necessary guidelines toward the fastest and best possible recovery. Still not sure? You are just one click away from a free consultation.
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Related services: for back pain we recommend kinesitherapy, tecar therapy and electrotherapy. To make an appointment book an exam.
