Living With Lumbago
Most people at some time in their life will experience lower back pain, which also known as Lumbago. Knowing what Lumbago is and some ways to help relieve the symptoms may save you from some painful days.
There are many different degrees of lower back pain that people with Lumbago suffer
from. Some people may have severe pain which may need medical attention or some may have a constant ache. The pain may be intensified from such things as being overweight, damp or cold weather, having very bad posture, or the straining of the lower back muscles. Lumbago can also get worse the older and more unconditioned a person gets.
What is Lumbago
Lumbago is most often caused by the straining of the lower back muscles. This can occur from a sudden bending or twisting motion or from improper technique when lifting something that may be heavy. Sometimes the muscle strain to the lower back may not be felt immediately and may come on gradually as the area tightens up. Since Lumbago is muscular in origin, there are ways that these symptoms can be reduced or alleviated. Such things as improving posture, reducing body weight, cardiovascular exercises, weight training , and stretching, are all techniques that can be done to prevent Lumbago.
What You Can Do
Low impact aerobics like swimming, bike riding, and walking will help build up your conditioning and help you lose those unwanted pounds. Begin with a regimen of 2-3 days a week of 15 minutes of light aerobic work. Gradually build yourself up to 30 – 40 minutes for 4-5 times a week and watch the results really start to kick in!
Strengthening the core muscles is crucial to preventing Lumbago. Having strong abdominal muscles will give support to your lower back. It is also important to strengthen the muscle of the lower back as having muscle balance of strong lower back muscles and strong abdominal muscles will give you the core balance needed to help prevent getting Lumbago. Your core is a natural girdle that straightens you up, pulls you in, and protects your lower back. Often people will want to work there abs everyday but one must remember that it should be treated like any other muscle group and not worked everyday. Working abs everyday will often lead to straining the lower back muscles especially if the exercises are not done properly.
Stretching exercises will give your lower back a greater range of motion and increase your flexibility. When stretching, 10-15 minutes of moderate stretching is usually enough. It is important to stretch your hamstrings which are the muscles in the back of the upper legs. Having hamstrings that are loose and not tight will give your lower back a better range of motion. Having flexible hamstrings does not put the strain on your lower back as tight hamstrings will. Stretching is another way to help prevent Lumbago.
Having lower back pain can be devastating to a person’s everyday life. Knowing there are some steps you can take to improve your posture, muscle strength and general fitness can lessen the symptoms and possibly prevent Lumbago.
This post is sponsored by:
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Health and Fitness News
Excellent article as usual. What’s funny is, until I just read this, I didn’t realize that my lower back pain has been dormant for a while, since I started strengthening my core. Good reminder for me to keep it up!
I think this is a great article. For the most part, I would agree with all of it, but sometimes, like mechanical back pain, muscle imbalances and exercising may not be enough. Quality chiropractic care can be helpful, particularly after you have tried exercise, massage, or physical therapy and it has not been helpful. If you have any questions about chiropractic care, please feel free to contact me. Dr. T. I have a few articles on my site that may help understand how chiropractic may help you.
It’s so interesting because I always know the moment I’m stressed is because the middle of my back begins to get tight. Even if I’m moving to fast to realized I’ve gotten stressed, my back lets me know it so I’m always appreciative of that discomfort. But even more appreciative when it goes away! Thanks, Mike.
Thanks for commenting Fawn and I voted for your site…good luck!
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I started exercising when I was 17 and while I would get away from at different points in my life, I always found my way back. I have always had lower back pain especially after standing for an hour. I discovered working the core took the pain away especially planks, while most people do not like doing planks they a great for core strength and relief of lower back pain. Be sure to talk to your doctor before starting a work routine. I look forward to reading more of your posts, hopped over from the Blog Frog.
Thanks for the comment. Planks are great and there are many variations to do to keep the exercise fresh. Again thanks for the great comment and hope you visit again!
I have had excellent success both with my own back pain and that of my clients using Active Isolated Stretching (AIS). With the AIS techniques the stretch is only held for 2 seconds but is repeated 10-12 times. The idea is that by not holding the stretch, the protective stretch reflex is not triggered. Also, by activating the antagonist muscle of the muscle being stretched, you take advantage of reciprocal inhibition. It works wonderfully well especially with extremely tight, stubborn muscles such as short hamstrings or tight gluteal muscles.
Most people have experienced back pain sometime in their life.Due to some factors back pain occurs like Persistent aching or stiffness anywhere along your spine, from the base of the neck to the hips.Sharp, localized pain in the neck, upper back, or lower back especially after lifting heavy objects or engaging in other strenuous activity.
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Thank you for this post, it’ certainly something that I really need. I am in a sitting job, my back often hurts at night. Hope this will give me some sort of relief.
Chris Harris
Workmens comp
Hello,
As a member of the working force, you possess specific statutory rights specifically designed to protect injured employees in the event that you are injured while performing in the course and scope of your employment. Workers’ compensation provides limited insurance coverage for injured employees for lost of wages, medical treatment, vocational rehabilitation and retraining, if necessary.
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Thank you for sharing your thoughts, I have found it very helpful. I attend regularback pain treatment in york as I started to find it very hard to carry out my daily activities. Without their help I would not know what to do!