Lumbago - what to do when the back hurts?
Lumbago, also known as lumbago or lumbalgia, is a sudden, stabbing pain in the lower back. Anyone who has ever been affected by this unpleasant symptom knows that lumbago can not only restrict your freedom of movementbut also the quality of life enormously affect.
What causes lumbalgia, what symptoms it is associated with and what you should do if you suffer from lumbago should doin this article.
What is lumbago?
The name says it all: the colloquial term "lumbago" refers to acute shooting pain in the lower back.
Lumbago is mainly caused by unusual, jerky movements, jerky movements such as bending or lifting. The pain associated with lumbalgia can be extremely severe and can even lead to temporary immobility. For this reason, it is all the more important that you know exactly what to do in the event of lumbago.
Lumbago: symptoms and causes
As already mentioned, lumbago is characterized by sudden, intense pain in the lower lumbar region and above the sacrum. This pain usually occurs without warning and intensifies with movement. intensifies with movement - especially when the affected person bends down or tries to pick up an object. The unpleasant, stabbing sensation can also spread to other parts of the bodysuch as the legs, radiate and give the impression that the roots of the nerves in the lumbar region are irritated.
The mobility of the spine is severely restricted by lumbago: sufferers can often only walk or stand with difficulty.
Another typical symptom of lumbago is the pain that occurs when tapping or pressing on the spinous processes of the vertebrae.
How does lumbago develop?
In most cases, it is caused by an unaccustomed, sudden movement of the trunk leads to lumbago. Typical situations include "incorrect" lifting or stretching of the upper body in conjunction with an awkward turn. These movements can cause minimal displacements and blockages in the joints of the vertebral bodies which in turn cause the characteristic lumbago symptoms.
The following causes are also possible for lumbalgia complaints:
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Muscle tension or strains
Unaccustomed physical activities and poor posture can lead to tension or strains in the muscles of the lower back and thus to lumbago. -
Incorrect loading or inflammation of the vertebral joints
If the back is incorrectly loaded, this promotes the development of lumbago. Inflammatory diseases such as arthritis can also cause pain and stiffness in the spine. -
Pregnancy
Lumbago during pregnancy is not uncommon: During this special time, women are more susceptible to back pain and therefore to complaints such as lumbalgia. Among other things, this is due to weight gain and the displacement of the body's center of gravity due to the growing baby, which puts strain on the muscles and ligaments in the lower back.
In addition, the hormonal changes in the woman's body cause a loosening of the ligaments and jointsto facilitate the birth process - with the unpleasant side effect of temporary instability of the spine, which can cause lumbago-like pain. -
Protrusion or herniated disc
Occasionally, acute pain in the lower back is caused by a disease of the lumbar spine.
Please note: In very rare cases, acute lower back pain turns out to be pain radiating from diseased internal organs. If you suffer from persistent or recurring lower back pain, you would be well advised to consult a therapist. They can determine the exact cause of your symptoms and advise you on what to do about lumbago.
Lumbago or herniated disc of the lumbar spine - what is the difference?
In the case of lumbago and a herniated disc of the lumbar spine (LS), affected persons suffer from pain in the lower back - but the causes and further symptoms are of different kinds.
Under a Herniated disc of the lumbar spine (lumbar spine) is understood to be a insidious disease in which one or more intervertebral discs in the lower back - usually between the 3rd and 4th lumbar vertebrae or the 4th and 5th lumbar vertebrae - are damaged. The intervertebral discs consist of a soft, inner gelatinous core and a firm fibrous ring that closes around the core. They act as a kind of "shock absorber" between the individual vertebrae and ensure the mobility and flexibility of your spine.
In a herniated disc, the gelatinous core of the disc leaks out through tears in the fibrous ring and exerts pressure on the nerve roots and spinal cord. This leads to pain, numbness as well as weakness in various parts of the body such as the back and legs.
Lumbago, on the other hand, is a sudden severe muscle tension or strain in the lower back, which leads to acute pain. The latter is usually limited to one side of the body and is typically caused by overexertion, incorrect strain or tension. Lumbago usually resolves itself, whereas a herniated disc in the lumbar spine may require a longer period of treatment.
Lumbago: Duration and treatment
As unpleasant as lumbago may seem, there is also good news:
As a rule, classic lumbalgia does not require no further medical measures are necessary. The symptoms usually disappear within a few days. few days all by itself. If you have an uncomplicated case of lumbago, you should therefore have one thing above all else: Patience. And have a few tips on what you can do to combat lumbago.
From relaxation on the acupressure mat to a warm compress: We have put together the most helpful methods, home remedies and exercises for lumbago.
Lumbago: What helps against the annoying low back pain?
Those who suffer from lumbago want to get rid of it as quickly as it came - because it prevents affected people from performing everyday movements and causes extreme pain.
But what can you do if lumbago has got you?
Immediately after you feel the abrupt, stabbing pain for the first time, our first aid tips can provide immediate relief.
First aid tips for lumbago
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Step positioning
The best thing you can do if you have lumbago is keep calm and put yourself in a temporary stepped position position. To do this, lie on your back and use a stable, not too hard surface. Then position your lower legs at a at a 90-degree angle on a stool, chair or a pile of cushions. In the stepped position, you relieve the muscles in the lumbar spine area so that pain can be alleviated. You can do this exercise several times a day at first. -
Warmth
The next important aid for lumbago is warmth. Fill a hot water bottle with hot water or warm a cherry stone cherry stone cushion in the oven or microwave. Then place the bottle or Pillow on the area of your back. area of your backwhere you feel the you feel the pain most intensely. The heat released will help to relax your tense back muscles. A hot shower, a heat plaster or a stay in an infrared cabin can also help to reduce the pain.
Additional home remedy tip for lumbago: Mash a few boiled, warm potatoes and wrap them in a cotton cloth. Place the latter on the painful area - several times a day if necessary. -
Avoid a relieving posture
People with lumbago often tend to adopt a relieving posture. relieving posture by bending their upper body forwards during all activities. However, this posture is associated with jerky movements which can damage both muscles and intervertebral discs. This incorrect posture should therefore be avoided - which brings us to our next tip on the topic of "lumbago - what to do?". -
Movement, movement, movement
Even if it may sound hard at first: Movement is the be-all and end-allto combat the pain of lumbago. Continuous bed rest is just as out of place as long periods of sitting or standing, as your body needs to move to loosen up your tense muscles.
Proven witch shot exercises
Once the initial pain has been alleviated with our emergency tips, you can gradually gentle exercises but these should never go beyond your personal tolerance limit. The following sequences are recommended so that you can slowly and carefully turn your back again:
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Stretching the spine
This exercise helps you to stretch your muscles in the area of the lumbar spine to stretch and counteract the hardening caused by hardening caused by lumbagoFirst adopt a sitting position with your buttocks on your heels and your back straight. Relax your shoulders and place your hands on your thighs. Then bend your upper body forward in a straight line and place your hands on the floor. As a final step, try to stretch your arms out as far as possible. Your buttocks should remain on your heels. Hold this position for at least forty to sixty seconds before returning to the seated position. -
Rotation of the thoracic spine
With this exercise you can do a lot against your lumbago - because it is designed to improve mobility your stiffened thoracic spine promote. Perform the exercise gently while sitting on a chair chair without back and arm rests or sitting cross-legged on the floor.
Make sure your back is straight while sitting and cross your arms at chest level. Now press your shoulders down and gently turn to the right. Hold this position for three to four seconds before returning to a straight position. Do the same for the left side. Repeat the exercise eight to ten times on each side. -
Stretching the thoracic spine
Get into the prone position and use a yoga yoga or sports mat. Your feet are approximately one hip width apart, while your arms are parallel to your body and your hands are at shoulder height. In the next step, straighten your upper body using your arms. Your hips and lower back should remain on the mat. Your head is upright and you are looking straight ahead. Hold this position for ten seconds and take four deep breaths in and out. -
Stretching the gluteal muscles
For this last exercise lie down on your back, pull both knees up and clasp them with your hands at chest level. Now slowly move your knees from one side to the other. Your back should remain on the floor. Do the exercise for about one minute. The stretching of the gluteal muscles has the effect of relaxes the extensor muscles in your back and relieves pressure on your spine.
For extra circulation, you can do this exercise while lying on your acupressure mat and move your knees in circles.
The correct lumbago sleeping position
Would you like to do something about your lumbago while you sleep? Then there are some helpful sleeping positions that can help you recover more quickly:
To maintain the natural curvature of your spine and reduce the pressure on your lower back, you can sleep in the supine position a suitable Pillow or a rolled-up blanket under your knees under your knees. If you belong to the faction of side sleeperyou simply lie down on the pain-free side, pull your knees up slightly and position a Pillow between your knees.
A sleeping position on the stomach is generally not recommended, but in the case of lumbago it can be beneficial to align the spine with a flat (!) Pillow under the hips and lower abdomen.
What to do for lumbago during pregnancy?
If you suffer from lumbago during pregnancy, it's best to discuss the next steps with your trusted midwife. She can recommend specific treatment methods that will relieve your pain and are safe for both you and your unborn baby - such as heat applications, careful stretching exercises, pregnancy gymnastics or gentle massages.
Acupressure and Co: What can they do for lumbago?
The acupressure is a treatment method from traditional Chinese medicine (TCM) in which pressure is applied to certain points along the body's energy pathways.
A meditation exercise on an acupressure acupressure mat can be extremely beneficial for lumbago, for example. The pressure points in the form of plastic tips are located in exactly the right places and can stimulate the blood circulation circulation in the affected areas, which leads to a reduction reduction of pain and tension contributes. Stimulating the acupressure points also relaxes tense muscles and releases endorphins. endorphins which act as natural painkillers.
To do something about your lumbago with an acupressure mat, lie down slowly with your lower back. Make sure that the affected area of your back is in contact with the acupressure points everywhere - a Pillow or a rolled-up blanket under your knees can help you do this.
Relax, take a deep breath and try to relax your body for about 15 minutes in this position for around 15 minutes. If you find lying down uncomfortable at first, you can start with shorter periods and gradually increase them. After use, stand up slowly and with flowing movements.
Massaging can also be very relaxing for lumbago. If the therapist also uses an essential oil such as peppermint, this promotes blood circulation many times over and helps to relieve mechanical tension in the back muscles.
Prevent lumbago
Before the stabbing pain in your back even arises, there are a few things you can do to preventive measures against lumbago can do. Strengthening regular sports sessions such as swimming or jogging will strengthen your back muscles in the long term. VAvoid sitting for too long in the same position and try to take short movement breaks or alternate between sitting at a standing desk work at a standing desk. In order to adopt a healthy sleeping position, a hard mattress is generally better than a soft one. Warm up sufficiently before strenuous physical activity and stretch your back muscles. Lifting heavy things should be avoided if possible or done correctly, with your knees doing the "lifting work" and not your back.
Lumbago, what to do? Our conclusion.
Lumbago is probably one of the most unpleasant pains you can feel in your back. However, as it is usually triggered by abrupt movements and normally disappears by itself, there is rarely any cause for concern.
In addition, the question "Lumbago - what to do?" is relatively easy to answer: take preventative measures, use traditional methods such as acupressure and say goodbye to lumbalgia with the help of effective exercises.
We wish you lots of success and moments of movement.