Complete Guide in 2024 on Low Back Pain and Lumbago Causes, Symptoms, Treatments, and Prevention

From the World Health Organization‘s key facts on Low back pain or Lumbago, in 2020, low back pain has affected 619 million people globally and it is estimated the total affect people will creep up to 843 million cases by 2050¹.

According to the National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS), just in America, 70% of American has experienced mild to severe low back pain that has disturbed their daily activities. In additional, Lumbago is also the single leading cause of disability globally², but the good news is with proper rehabilitation it has helps with greatest amount of people as welll.

I understand how frustrating it can be to live with it. Lumbago, or chronic low back pain, can range from mild discomfort to severe and debilitating pain that interferes with your everyday activities. Whether you’re currently experiencing lumbago or looking to prevent it from happening, I am here to help.

In my book: The Low Back Pain Free Program: A step-by-step guide to help you achieve a lifetime free of lower back pain!I went over:

• How each structure in your lower back functions, so you can understand your pains and remedy them properly
• 5 alternative ways for relieving chronic pain
• What sabotages your chance of recovery
• 18 possible causes of back pain — and how to get down to the root issue
• The first step you should take to improve the way you manage your pain
• How your brain perceives pain… and how it can affect both your mind and body
• Strengthening exercises to develop a healthy back and good posture (can be done in less than 10 minutes!)
• The essential practice you need to help ease your mental, emotional, and physical discomfort
• An important exercise if you suffer from disc herniations… and how to be extra cautious to stop it from getting worse … and much more

You can click the link above and purchase it from Amazon for your reference guide for back pain recovery! Lets continue on with lumbago.

There are many causes of lumbago, including muscle strain, poor posture, spinal abnormalities, physical injuries, medical conditions, obesity, herniated disc, psychological factors, prolonged sitting, or bending forward for long periods. Additionally, lumbago can be associated with sciatica, which is a condition that causes nerve pain in the buttocks, legs, or feet.

The good news is that lumbago can be treated and prevented with proper care and lifestyle changes. There are various conservative treatments options available, including rest, pain medication, physical activities, posture correction, weight management, muscle strengthening ng and stretching exercises.

If the lumbago has become signicant problem and you have exhaused conservative treatments, then you can have a conversation with medical professionals for surgical consultation. However, the best way to deal with lumbago is to prevent it from happening in the first place. Simple tips such as regular exercise, maintaining good posture, proper lifting technique, taking breaks, utilizing ergonomic support, changing sedentary behavior, and managing stress can all help.

In this article, we will provide you with detailed information on lumbago, including its causes, pain symptoms, treatment options, and prevention tips. We’ll explain what lumbago is, how it affects your body, what the common signs and symptoms of lumbago are, what the possible causes and risk factors of lumbago are, the effective treatment options for lumbago, and how you can prevent lumbago from occurring or recurring.

By the end of this article, you will have a better understanding of lumbago and how to cope with it. Remember, taking care of your health is essential, and we’re here to support and encourage you every step of the way.

TL;DR:

• Lumbago refers to chronic low back pain, which can vary in intensity and duration.
• There are several factors that can contribute to lumbago, including muscle strain, poor posture, spinal abnormalities, physical injuries, medical conditions, obesity, psychological factors, prolonged sitting, or bending forward for extended periods.
• Lumbago can sometimes be accompanied by sciatica, a condition characterized by nerve pain in the buttocks, legs, or feet.
• The good news is, lumbago can be effectively treated and prevented with the right care and lifestyle adjustments. This can include rest, pain medication, physical activities, correcting posture, managing weight, engaging in muscle strengthening and stretching exercises, and, in some cases, considering surgical intervention.
• To prevent lumbago, it’s advisable to incorporate regular exercise into your routine, maintain good posture, use proper lifting techniques, take regular breaks, use ergonomic support, address sedentary behavior, and take steps to manage stress.
• Remember, you have the power to take charge of your spinal health and improve your well-being.

What is Lumbago?

The lumbar spine, located in the lower part of your back, plays a crucial role in supporting your upper body and facilitating movement. It consists of five vertebrae, discs, muscles, ligaments, nerves, and blood vessels.

Lumbago is a general term used to describe pain in the lumbar spine that can impact any of these structures. This pain can arise from a range of factors, including injury, inflammation, infection, degeneration, or compression of the spinal structures.

However, muscle tension is often the primary cause of lumbago, and it is frequently associated with sedentary lifestyles and improper bending habits. Muscle tension can lead to spasms, stiffness, inflammation, and reduced blood flow in the lumbar region, resulting in pain and discomfort. Lumbago can be categorized into two types: acute and chronic. Now, let’s delve into the differences between the two.

Acute Lumbago

When it comes to acute lumbago, it’s all about sudden and intense pain in the low back that typically lasts for less than six weeks. You might experience this discomfort due to a specific event, like lifting something heavy, twisting, or taking a tumble, while other times, it seems to surface without any apparent reason. It is important to note that acute lumbago can also lead to referred pain, which means nerve pain that radiates to other parts of your body, such as the buttocks, hips, thighs, or legs.

Let’s explore some of the common symptoms associated with acute lumbago:

• Sharp, stabbing, or shooting pain that radiates in the lower back.
• Muscle spasms, stiffness, or tightness in the lower back.
• Difficulty moving, bending, or standing.
• Reduced range of motion in the lower back.
• Inflammation or swelling in the lower back.

If you’re experiencing any of these symptoms, it’s important to address them promptly so you can find relief and get back to living your life to the fullest. Remember, you have the power to take control of your health and well-being.

Chronic Lumbago

Chronic lumbago, a persistent and recurring pain in the lower back lasting more than three months, can have a significant impact on your quality of life. It may stem from underlying conditions like arthritis, disc herniation, spinal stenosis, or spondylolisthesis, or it could be idiopathic, meaning the exact cause is unknown.

The good news is that there are several pain relief options available for chronic lumbago. These include:

• Over-the-counter or prescription pain medication, such as anti-inflammatory drugs, muscle relaxants, or opioids.
• Physical therapy techniques like massage, heat or ice therapy, ultrasound, or electrical stimulation.
• Engaging in exercise routines tailored to stretching, strengthening, and aerobic activities.
• Exploring alternative therapies like acupuncture, chiropractic treatment, or yoga.
• Considering surgical interventions like spinal fusion, disc replacement, or decompression in certain cases.

While these approaches offer relief, the best long-term solution for chronic lumbago lies in addressing the underlying cause, if possible, and taking preventive measures to avoid further damage or complications.

Remember, there is hope for managing and alleviating chronic lumbago. Discovering the root cause and adopting a proactive approach to your well-being can make a significant difference. You have the power to regain control of your life and find relief from chronic pain.

Lumbago With Sciatica

I understand that dealing with lumbago accompanied by sciatica can be quite challenging. Sciatica is a nerve pain that affects the buttocks, legs, or feet and occurs alongside the lumbago pain. It’s caused by the compression or irritation of the sciatic nerve, which is the longest and thickest nerve in your body. This nerve originates in the lower back and extends down to the legs.

The most common culprit behind sciatica is a condition called a herniated disc. This occurs when the soft inner material of a spinal disc bulges out through a tear in the outer layer and puts pressure on the nerve roots. It’s understandable that these symptoms can cause a lot of pain and discomfort. Some of the indicators of lumbago with sciatica include:

• Burning, tingling, or numbness in the buttocks, legs, or feet
• Weakness or difficulty moving the affected leg or foot
• Increased pain when coughing, sneezing, or sitting
• Reduced sensation or reflexes in the affected leg or foot

If you’re experiencing any of these symptoms, it’s important to seek appropriate care and support to address the underlying causes and find relief. Remember, you have the power to take charge of your health and well-being. Don’t hesitate to reach out for professional guidance and explore treatment options that can help you regain comfort and mobility.

Lumbago Without Sciatica

If you’re experiencing lumbago without sciatica, you may be dealing with pain and discomfort in the lower back region. This type of lumbago is not associated with any nerve pain or damage, but rather caused by muscle tension, inflammation, or injury. Lumbago without sciatica can affect any area of the lower back, from the bottom of the rib cage to the top of the buttocks.

• Dull, aching, or throbbing pain in the lower back
• Muscle spasms, stiffness, or tightness in the lower back
• Difficulty moving, bending, or standing
• Reduced range of motion in the lower back
• Inflammation or swelling in the lower back

It’s important to understand that you’re not alone in dealing with these symptoms. With the right approach and tools, you can find alleviate symptoms and regain your comfort and mobility. If you’re struggling with lumbago without sciatica, it may be helpful to seek out professional guidance to identify the underlying causes and find effective treatments. Remember, you have the power to take control of your health and well-being, and I am here to support you every step of the way.

The signs and symptoms of lumbago can vary depending on the cause, severity, and location of the pain. However, some of the common signs and symptoms of lumbago are:

Lumbago Signs and Symptoms

• Dull, aching, or throbbing pain in the lower back
• Sharp, stabbing, or shooting pain in the lower back
• Muscle spasms, stiffness, or tightness in the lower back
• Difficulty moving, bending, or standing
• Reduced range of motion in the lower back
• Inflammation or swelling in the lower back
• Burning, tingling, or numbness in the buttocks, legs, or feet
• Weakness or difficulty moving the affected leg or foot
• Increased pain when coughing, sneezing, or sitting
• Reduced sensation or reflexes in the affected leg or foot

The pain can be constant or intermittent, mild or severe, localized or radiating, and can affect one or both sides of the lower back. The pain can also be triggered or worsened by certain movements, positions, or activities, such as lifting, twisting, or bending.

Talk to a Health Professional/Doctor Immediately if You Experience These Lumbago Symptoms

Lumbago is usually not a serious condition and can be treated with proper care and lifestyle changes. However, in some rare cases, lumbago can be a sign of a more serious and significant problem that requires immediate medical attention. You should talk to a health professional or doctor immediately if you experience any of these lumbago symptoms:

• Groin numbness, which can indicate nerve damage or compression in the lower spine
• Unable to pee, which can indicate a condition called cauda equina syndrome, where the nerves at the end of the spinal cord are compressed and affect the bladder and bowel function
• Severe pain that does not improve with rest, medication, or physical therapy, which can indicate a bone fracture, infection, tumor, or inflammation in the spine

These symptoms can indicate a potentially life-threatening condition that can cause permanent damage or disability if not treated promptly. Therefore, do not ignore or delay seeking medical help if you have any of these symptoms.

What Causes Lumbago?

Lumbago is a common condition that causes pain in the lower back. It can affect your daily activities, mood, sleep, and productivity. Lumbago can have various causes, from physical to psychological factors. Some of the causes are more common than others, and some are more serious than others. Some of the causes can be prevented or treated, while others are beyond your control.

In this section, we will discuss some of the most common and important causes of lumbago and how they affect your back muscles and spine. Back muscles are the main support for your spine and play a key role in maintaining your posture and movement. When your back muscles are injured, inflamed, or tense, they can cause pain and discomfort in your lower back. Here are the main causes of lumbago:

1. Muscle Strain

One of the most common causes of low back pain is muscle strain, which is when your back muscles are overstretched or torn due to excessive or improper use. Muscle strain can occur from lifting heavy objects, twisting, or making sudden movements.

Muscle strain can cause pain, inflammation, and restricted movement in your lower back. The pain can be acute or chronic, depending on the severity and duration of the injury. Muscle strain can usually heal on its own with rest for days or a few weeks, cold therapy, and pain medication, but in some cases, it may require physical therapy or surgery.

2. Poor Posture

Another common cause of low back pain is poor posture, which is when your spine is not aligned properly with your head, shoulders, hips, and feet. Poor posture can result from habits such as slouching, hunching, leaning forward, or other factors, such as wearing high heels, carrying heavy bags, or working at a desk for long hours. Poor posture can cause joint pain, back pain, and tight muscles in your lower back. Poor posture can also affect your breathing, digestion, and circulation. Starting with posture correction exercises, ergonomic support, and postural awareness can help your spine align.

3. Muscle Imbalance and Correlation with Joint Immobility

Muscle imbalance is when some of your muscles are stronger or tighter than others, while others are weaker or looser. Muscle imbalance can result from previous injuries, muscle tightness, muscle weakness, or lack of exercise.

Excessive muscie tightness can cause joints to compress and send pain signals and the joints are not able to move freely and smoothly. Joint immobility can cause referred pain, stiffness, and reduced range of motion in your lower back. Muscle imbalance and joint immobility can be improved with muscle strengthening, stretching exercises, physical therapy, and massage.

4. Physical Injuries

Physical injuries are another cause of low back pain that can result from accidents, such as car crashes, falls, or direct trauma. Physical injuries can damage your spine, discs, muscles, ligaments, or nerves in your lower back.

Physical injuries can cause acute or chronic pain, depending on the type and extent of the damage. Physical injuries can also cause complications, such as bleeding, infection, or nerve compression. Physical injuries can be treated with rest, pain medication, anti-inflammatory drugs, or surgery, depending on the severity and location of the injury.

5. Medical Condition

Some medical conditions can lead to low back pain that can result from musculoskeletal and skin diseases or disorders that affect your nervous system, immune system, or other organs. Medical conditions can cause low back pain by affecting your spine, discs, nerves, or muscles in your lower back. Some of the medical conditions that can cause low back pain are:

• Musculoskeletal diseases: degenerative disc disease, and osteoarthritis due to excessive bony growths
• Nervous system diseases: Such as multiple sclerosis, Parkinson’s disease, or spinal cord injury, which can affect your nerve function and movement
• Autoimmune diseases: Such as rheumatoid arthritis, ankylosing spondylitis, or lupus, which can cause inflammation and damage to your joints and tissues
• Tumors: Tumors are abnormal growths of cells that can press on your spine, nerves, or organs

6. Obesity

Obesity is a condition where you have excess body fat that can affect your health and well-being. Obesity can cause low back pain by putting extra pressure and stress on your spine, discs, and joints.

Obesity can also lead to degenerative joint disease, which is when the cartilage that cushions your joints wears away, causing extra bony growth that leads to joint pain and inflammation. Obesity can also cause knee pain, which can affect your gait and posture, and worsen your low back pain. Obesity can be prevented or managed with weight loss, diet, and exercise.

7. Psychological Factors

Psychological factors are another cause of low back pain that can affect your perception and response to pain. Psychological factors, such as stress, anxiety, depression, or psychological trauma, can increase your sensitivity to pain and lower your pain threshold.

Psychological factors can also affect your mood, sleep, and coping skills, which can influence your low back pain. Psychological factors can be addressed with counselling, therapy, medication, or relaxation techniques, such as meditation, breathing, or yoga.

8. Prolonged Sitting

Prolonged sitting is a cause of low back pain that can result from spending too much time sitting in one position, such as at a desk, in a car, or on a couch. Prolonged sitting can cause buttock pain, gluteal tightness, back tightness, and joint pain in your lower back. Prolonged sitting can also weaken your core muscles, which are essential for supporting your spine and posture. Prolonged sitting can be avoided or reduced by taking breaks, changing positions, stretching, or standing up every 20 to 30 minutes.

9. Prolonged Periods of Staying Forward Bent Position

Prolonged periods of staying in a forward bent position is another cause of low back pain resulting from gardening, vacuuming, or bending over a sink. Prolonged periods of staying in a forward bent position can cause muscle spasms, lower back pain, and pain signals to your brain. Muscle spasm is when your muscles contract involuntarily and forcefully, causing pain and stiffness.

Pain signals are when your nerve fibres send messages to your brain that something is wrong, causing you to feel pain. Prolonged periods of staying in a forward bent position can be prevented or minimized by using proper bending technique, using tools or equipment that reduce bending, or taking breaks and stretching.

10. Spine Abnormalities

Spinal abnormalities are another cause of lower back pain that can result from congenital or acquired conditions that affect the shape or structure of your spine. Spinal abnormalities can cause lower back pain by altering your spinal alignment, stability, or mobility. Some of the spinal abnormalities that can cause lower back pain are:

• Scoliosis: which is a sideways curvature of the spine
• Hyper-Kyphosis: a forward rounding of the upper back
• Hyper-Lordosis: an excessive inward curve of the lower back
• Spinal stenosis: a narrowing of the spinal canal that compresses the spinal cord or nerve roots
• Spondylolisthesis: a condition where one vertebra slips forward over another
• Disc herniation: a condition where the soft inner material of a spinal disc bulges out through a tear in the outer layer and presses on the nerve roots
• Osteoporosis: a condition where your bones become weak and brittle and prone to fractures
• Osteoarthritis: a condition where your cartilage that cushions your joints wears away, causing pain and stiffness

How is Lumbago Diagnosed?

When diagnosing lumbago, healthcare providers typically consider several factors, including your medical history, physical examination, and sometimes imaging tests.

They begin by asking about your symptoms, medical background, and any factors that may contribute to your back pain. Next, they perform a physical examination to assess your range of motion, walking ability, and specific movements that may affect your pain.

Depending on the situation, they may also request imaging tests like X-rays, MRI scans, or CT scans to get a clearer view of your spine’s structures and identify any underlying conditions or abnormalities. These tests help rule out more serious conditions and provide a more accurate diagnosis.

To ensure an accurate diagnosis and appropriate treatment plan for lumbago, it’s important to consult with a healthcare professional. They will provide you with comprehensive care tailored to your specific needs.

Lumbago Treatment Options

If you suffer from lumbago, you may wonder what are the best treatment options for your lower back pain. The answer depends on the cause, severity, and duration of your pain, as well as your personal preferences and goals.

There are many treatment options available for lumbago, from medication to surgery, but most of them fall under the category of conservative treatment, which means using non-surgical and non-invasive methods to relieve the pain and improve the function of your lower back.

Rest with Ice Therapy for Acute Lumbago Pain

Rest with ice therpay is one of the simplest and effective treatment options for acute lumbago pain, which is a sudden and intense pain in the lower back that usually lasts for less than six weeks.

Rest with cold therapy can help reduce the pain and inflammation in your lower back by allowing your back muscles and tissues to heal and recover. Rest can also prevent further damage or aggravation of your lower back injury. However, rest does not mean complete bed rest or immobility, as this can cause stiffness, weakness, or depression.

Simple Ice therapy can include using crushed ice or an ice pack wrapped in a wet towel and applying for 10 minutes with a 20-minute break interval for one complete session.

Rest means avoiding or limiting activities that cause or worsen your lower back pain, such as lifting, twisting, or bending. When there is an acute lumbago pain, you can try to find comfortable position that supports your lower back, such as lying on your back with a pillow under your knees, or lying on your side with a pillow between your legs to take the weight off of lumbar spine.

Rest can combined with pain medication, ice, or heat, as needed, to relieve the pain and inflammation. Rest should be done for a short period of time, usually no more than two or three days, and then gradually resume your normal activities as your pain improves.

How Movement Helps With Lumbago

Movement is another important and effective treatment option for lumbago, which is a term that describes lower back pain that affects the lumbar spine. Movement can help improve the strength, flexibility, and mobility of your lower back by stimulating the blood flow, oxygen, and nutrients to your back muscles and tissues.

Movement can also help reduce the joint pain, back pain, and tight muscles in your lower back by loosening and relaxing them. Movement can also help prevent low back pain from becoming chronic or recurring by maintaining your posture and muscle function. Movement does not mean strenuous or vigorous exercise, as this can cause more pain or injury.

Movement means gentle and moderate exercise, such as walking, swimming, or cycling, that does not cause or increase your low back pain. Movement should be done regularly and consistently, at least three times a week, for at least 30 minutes each time. Movement should be done with proper technique, warm-up, and cool-down, and should be avoided or modified if they cause more pain or discomfort.

Reduce Muscular Tension

Muscle tension is one of the most common causes of lower back pain, as it can cause spasms, stiffness, inflammation, and reduced blood flow in the lower back region. Muscle tension can result from various factors, such as: stress, anxiety, poor posture, prolonged sitting, or bending forward for long periods.

Muscle tension can be reduced with various methods, including the following:

• Massage Therapy: Massage therapy is a method that uses manual pressure, kneading, or rubbing to manipulate the soft tissues of your lower back, such as muscles, ligaments, or tendons. Massage therapy can help reduce the muscle tension, pain, and inflammation in your lower back by improving the blood circulation, oxygen, and nutrients to your back muscles and tissues. Massage therapy can also help relax your mind and body, and improve your mood and sleep. Massage therapy can be done by a professional massage therapist or by yourself or a partner, using your hands, fingers, elbows, or tools, such as a foam roller, scraping tool, a massage gun, a tennis ball, a massage ball, or massage stick. Massage therapy can be done as often as needed, but should be done gently and carefully, and should be avoided or stopped if they cause more pain or discomfort.
• Chiropractic: Chiropractic is a method that uses manual techniques, such as spinal manipulation, mobilization, or adjustment, to restore the alignment, stability, and function of your spine. Chiropractic can help reduce the muscle tension, pain, and inflammation in your lower back by releasing the pressure and stress on your spine, discs, and nerves. Chiropractic can also help improve your posture, movement, and function, and prevent further damage or complications. Chiropractic can be done by a qualified and experienced chiropractor, and with the consent of your doctor. Chiropractic can be done as often as recommended by your chiropractor, but should be done with caution and care, and should be avoided or stopped if they cause more pain or discomfort.
• Physical Therapy: Physical therapy is a method that uses various modalities, such as massage, heat, ice, ultrasound, or electrical stimulation, to reduce the pain and inflammation in your low back. Physical therapy can also design and supervise a personalized exercise program for you, based on your condition, goals, and preferences. Physical therapy can help reduce the muscle tension, pain, and inflammation in your lower back by improving its strength, flexibility, and mobility. Physical therapy can also educate you on how to perform your daily activities, such as lifting, bending, or sitting, safely and properly to prevent or reduce your low back pain. Physical therapy can be done by a licensed and skilled physical therapist, and with the cooperation of the patient. Physical therapy can be done as often as prescribed by your physical therapist, but should be done with diligence and discipline, and should be avoided or modified if they cause more pain or discomfort.

Posture Correction

Posture correction is another important and effective treatment option for lower back pain, as it can help improve the spine alignment, stability, and function of your spine. Posture correction can also help reduce joint pain, back pain, and tight muscles in your low back by distributing the weight and pressure evenly on your spine, discs, and joints.

Posture correction can also help prevent the low back pain from becoming chronic or recurring by maintaining your posture and function. Posture correction can be done with various methods, such as:

• Chiropractic: Chiropractic can help correct your posture by releasing the pressure and stress on your spine, discs, and nerves. Chiropractic can also help improve your posture, movement, and function, and prevent further damage or complications. Chiropractic can be done as often as recommended by your chiropractor, but should be done with caution and care, and should be avoided or stopped if they cause more pain or discomfort.
• Posture belt: Posture belt is a device that you can wear around your waist or low back to support and stabilize your spine. Posture belt can help correct your posture by providing gentle compression and feedback to your lower back, and reminding you to keep your spine straight and aligned. Posture belt can also help reduce the pain and inflammation in your lower back by improving the blood circulation, oxygen, and nutrients to your back muscles and tissues. Posture belt can be worn as often as needed, but should be worn properly and comfortably, and should be avoided or removed if they cause more low back pain or discomfort. Back exercises are physical activities that can help improve the strength, flexibility, and mobility of your low back.
• Back exercises: Back exercises can also help correct your posture by strengthening your core muscles, which are essential for supporting your spine and posture. Back exercises can also help reduce your joint pain, back pain, and tight muscles in your lower back by loosening and relaxing them. Back exercises can be done at home or with the help of a physical therapist or a chiropractor. Some of the common back exercises for posture correction are
  • Pelvic tilts
  • Bridges
  • Planks
  • Cat-cow stretches
  Back exercises can be done regularly and consistently, at least three times a week, for at least 30 minutes each time. Back exercises should be done with proper technique, warm-up, and cool-down, and should be avoided or modified if they cause more pain or discomfort.

Weight Management:

Weight management is another important and effective treatment option for lower back pain, as it can help reduce the pressure and stress on your spine, discs, and joints. Weight management can also help prevent or manage other conditions that can cause or worsen your lower back pain, such as degenerative joint disease, knee pain, or diabetes.

Weight management can also help improve your overall health and well-being, such as your blood pressure, cholesterol, or mood. Weight management can be done with various methods, such as diet and exercise.

• Diet is a method that involves eating healthy and balanced meals that provide you with the nutrients and energy you need, while limiting the calories and fat you consume. Diet can help you lose weight by creating a calorie deficit, which means you burn more calories than you eat. Diet can also help you maintain your weight by creating a calorie balance, which means you burn the same amount of calories as you eat. Diet can be done by following a specific diet plan, such as low-carb, low-fat, or Mediterranean, or by making simple changes, such as eating more fruits, vegetables, whole grains, lean protein, or water, and eating less processed, fried, or sugary foods, or alcohol. Diet can be done as long as you need, but should be done moderately and realistically, and should be avoided or adjusted if they cause more pain or discomfort.
• Exercise is a method that involves doing physical activities that burn calories and fat, and build muscles and strength. Exercise can help you lose weight by increasing your metabolism, which means you burn more calories even when not exercising. Exercise can also help you maintain your weight by keeping your muscles and bones strong and healthy. Exercise can be done by choosing an activity that you enjoy and can do regularly, such as walking, swimming, cycling, or dancing, or by following an exercise program, such as aerobics, strength training, or interval training. Exercise can be done as often as you can, but should be done at least three times a week, for at least 30 minutes each time. Exercise should be done with proper technique, warm-up, and cool-down, and should be avoided or modified if they cause more

Muscle Strengthening Exercises for Lumbago

Muscle strengthening exercises are physical activities that can help improve the strength and stability of your lower back by building your core and gluteal muscles. These muscles are essential for supporting your spine and posture, and preventing or reducing your lower back pain. Some of the common muscle strengthening exercises for lumbago are:

• Gluteal strengthening exercises: such as bridges, clamshells, or hip thrusts, which target your buttock muscles and help you maintain a neutral spine position
• Core strengthening exercises: such as planks, side planks, or bird dogs, which target your abdominal and back muscles and help you stabilize your spine and pelvis
• Buttock muscle exercises: such as squats, lunges, or deadlifts, which target your gluteal and hamstring muscles and help you improve your lower body strength and balance

Muscle Stretching Exercises for Lumbago

Muscle stretching exercises are physical activities that can help improve the flexibility and mobility of your lower back by loosening and relaxing your tight and stiff muscles. These muscles can cause pain and inflammation in your lower back by restricting your movement and blood flow. Some of the common muscle stretching exercises for lumbago are:

• Gluteal stretching exercises: such as pigeon pose, figure four stretch, or seated spinal twist, which target your buttock muscles and help you relieve the pressure and tension on your lower back and sciatic nerve
• Hamstring stretches: such as standing hamstring stretch, lying hamstring stretch, or towel hamstring stretch, which target your back thigh muscles and help you lengthen and relax your lower back and leg muscles
• Low back stretches: such as knee-to-chest stretch, cat-cow stretch, or child’s pose, which target your lower back muscles and help you ease the pain and stiffness in your lower back and spine

Pain Medication

Pain medication is a treatment option for lower back pain that involves using drugs to alleviate the symptoms of the pain and inflammation in your lower back. Pain medication can be over-the-counter or prescription, depending on the type and strength of the drug.

Some of the common pain medications for lower back pain are Tylenol, Advil, or NSAID, which are anti-inflammatory drugs that can reduce the pain and swelling in your lower back. Pain medication can be effective for some cases of lower back pain, as it can provide quick and temporary relief of the pain and improve your comfort and function.

However, pain medication can also have side effects, such as stomach upset, drowsiness, addiction, or liver damage, so they should be used with caution and under the guidance of a doctor.

Pain medication should be used as needed, but not for more than 10 days, and should be avoided or stopped if they cause more pain or discomfort. Pain medication should be combined with other treatment options, such as exercise, physical therapy, or chiropractic, to address the underlying cause of the lower back pain.

Consult With A Doctor for Surgical Option

Surgical option is a treatment option for lower back pain that involves using surgery to correct or remove the source of the pain, such as a herniated disc, spinal stenosis, or tumor. Surgical option is usually the last resort for lower back pain, as it can have risks, such as bleeding, infection, nerve damage, or failure.

Surgical option is only recommended for cases of lower back pain that do not respond to conservative treatment, or that have a clear indication for surgery, such as severe nerve compression, spinal instability, or infection. Surgical options can be effective for some cases of lower back pain, as it can provide immediate and permanent relief of the pain and improve the function of the lower back. However, surgical option can also have limitations, such as availability, cost, or recovery time.

Surgical option should be done by a qualified and experienced surgeon, and with the consent of the patient. Surgical option should be discussed with a doctor or a healthcare professional, who can evaluate your condition, explain the benefits and risks of the surgery, and help you make an informed decision.

Long-Term Solution for Lumbago

Long-term solution for lumbago is to adopt a healthy and active lifestyle that can help you prevent or manage your lower back pain in the long run. This means doing frequent exercises that can help you improve your strength, flexibility, and mobility of your lower back, as well as your overall health and well-being. However, you should not do exercises that cause or worsen your lower back pain, such as high-impact, twisting, or bending exercises.

You should also do gentle exercises, such as walking, swimming, or cycling, that can help you warm up your muscles and joints before doing more intense exercises. You should also do physical activities that can help you reduce your stress, improve your mood, and enhance your quality of life, such as hobbies, sports, or social activities.

By doing regular and consistent exercises and physical activities, you can keep your lower back healthy and happy.

Lumbago Prevention Strategy

Lumbago is a term that describes lower back pain that affects the lumbar spine, which is the lower part of your spine that supports your upper body and allows you to move and bend. Lumbago can have various causes, such as muscle strain, poor posture, spinal abnormalities, physical injuries, medical conditions, obesity, psychological factors, prolonged sitting, or bending forward for long periods. Lumbago can also be associated with sciatica, which is a nerve pain that affects the buttocks, legs, or feet.

Lumbago can be treated with different options, such as pain medication, exercise, chiropractic, physical therapy, or surgery, depending on the cause, severity, and duration of the pain. However, the best way to deal with lumbago is to prevent it from happening in the first place or becoming chronic or recurring. By following some simple tips, you can reduce the risk of developing or worsening your lower back pain and enjoy a pain-free life.

In this section, we will discuss some of the most effective and practical lumbago prevention strategies that you can implement in your daily routine. Here are the main lumbago prevention strategies:

Regular Exercises

Regular exercises are one of the most effective and practical lumbago prevention strategies that you can implement in your daily life. Regular exercises can help improve your back health by strengthening your core and gluteal muscles, which support your spine and posture, and by increasing your flexibility and mobility, which prevent your muscles and joints from becoming stiff and tight.

Regular exercises can also help improve your overall health and well-being, such as your blood pressure, cholesterol, mood, or sleep. Regular exercises can be any physical activity that you enjoy and can do consistently, such as walking, swimming, cycling, or dancing.

You should aim to do at least 30 minutes of moderate to vigorous exercise at least three times a week, and warm up and cool down properly before and after each session. You should also avoid or modify any exercise that causes or worsens your lower back pain, such as high-impact, twisting, or bending exercises.

Maintain Good Posture Habits

Maintaining good posture habits is another effective and practical lumbago prevention strategy that you can implement in your daily life. Maintaining good posture habits can help improve your back health by keeping your spine aligned and balanced, and by distributing the weight and pressure evenly on your spine, discs, and joints.

Maintaining good posture habits can also help prevent or reduce your lower back pain by avoiding or limiting the muscle tension, inflammation, and nerve compression that can result from poor posture. Maintaining good posture habits can be done by following some simple tips, such as:

• Back strengthening: You should do back strengthening exercises, such as pelvic tilts, bridges, or planks, to strengthen your core muscles, which support your spine and posture.
• Engage core muscles: You should engage your core muscles, which are the muscles in your abdomen and back, by pulling your belly button toward your spine, and by keeping your shoulders back and down, and your chest up and out.
• Align your head, shoulders, hips, and feet: You should align your head, shoulders, hips, and feet, by keeping your head straight and centered, your shoulders relaxed and level, your hips square and even, and your feet flat and parallel.

Proper Lifting Technique

Proper lifting technique is another effective and practical lumbago prevention strategy that you can implement in your daily life. Proper lifting techniques can help prevent or reduce your lower back pain by avoiding or minimizing the injury, strain, or damage that can occur from lifting heavy or awkward objects. Proper lifting technique can be done by following some simple steps, such as:

• Bracing: You should brace your core muscles, which are the muscles in your abdomen and back, by pulling your belly button toward your spine, and by keeping your back straight and neutral.
• Proper bending: You should bend your knees and hips, not your waist, and keep your chest up and out, and your head in line with your spine.
• Using legs: You should use your legs, not your back, to lift the object, by pushing through your heels, and by keeping the object close to your body and at waist level.
• Avoid twisting: You should avoid twisting your body, especially your spine, when lifting or carrying the object, and instead, move your feet to change direction.

Take Breaks

Taking breaks is another effective and practical lumbago prevention strategy that you can implement in your daily life. Taking breaks can help prevent or reduce your lower back pain by avoiding or relieving the body stress overload that can result from staying in one position or doing one activity for too long, such as sitting, standing, or working.

Taking breaks can also help improve your back health by allowing your muscles and joints to relax and recover, and by improving your blood circulation and oxygen delivery to your back muscles and tissues. Taking breaks can be done by following some simple tips, such as:

• Change position: You should change your position or activity every 20 to 30 minutes, or as often as you can, to prevent or reduce the stiffness, tightness, or fatigue in your lower back.
• Stretch: You should stretch your lower back and other body parts, such as your neck, shoulders, arms, or legs, to loosen and relax your muscles and joints, and to increase your range of motion and mobility.
• Gentle exercise: You should do some gentle exercise, such as walking, swimming, or cycling, to warm up your muscles and joints, and to stimulate your blood flow and oxygen delivery to your back muscles and tissues.

Utilize Ergonomic Support

Utilizing ergonomic support is another effective and practical lumbago prevention strategy that you can implement in your daily life. Utilizing ergonomic support can help prevent or reduce your lower back pain by providing you with proper support and comfort for your spine, discs, and joints, and by improving your posture and alignment.

Utilizing ergonomic support can also help improve your productivity and performance, as well as your mood and satisfaction. Utilizing ergonomic support can be done by using various devices or equipment, such as:

• Back brace: A back brace is a device that you can wear around your waist or lower back to support and stabilize your spine. A back brace can help prevent or reduce your lower back pain by providing gentle compression and feedback to your lower back, and by reminding you to keep your spine straight and aligned. A back brace can also help improve your posture, movement, and function, and prevent further damage or complications. A back brace can be worn as often as needed, but should be worn properly and comfortably, and should be avoided or removed if they cause more pain or discomfort.
• Ergonomic chair: An ergonomic chair is a chair that is designed to fit your body shape and size, and to provide you with optimal support and comfort for your spine, discs, and joints. An ergonomic chair can help prevent or reduce your lower back pain by allowing you to adjust the height, depth, angle, and tilt of the seat and backrest, and by providing you with lumbar support, armrests, and headrests.An ergonomic chair can also help improve your posture, movement, and function, and prevent further damage or complications. An ergonomic chair can be used as often as you need, but should be used properly and comfortably, and should be avoided or replaced if they cause more pain or discomfort.
• Ergonomic keyboard: An ergonomic keyboard is a keyboard that is designed to fit your hand shape and size, and to provide you with optimal comfort and ease for your fingers, wrists, and arms. An ergonomic keyboard can help prevent or reduce your lower back pain by allowing you to adjust the height, angle, and distance of the keyboard, and by providing you with a split, curved, or tented design, and a wrist rest. An ergonomic keyboard can also help improve your typing speed, accuracy, and efficiency, and prevent further damage or complications, such as carpal tunnel syndrome. An ergonomic keyboard can be used as often as you need, but should be used properly and comfortably, and should be avoided or replaced if they cause more pain or discomfort.
• Lumbar support: A lumbar support is a device that you can place behind your lower back to support and cushion your spine, discs, and joints. A lumbar support can help prevent or reduce your lower back pain by providing you with gentle pressure and feedback to your lower back, and by reminding you to keep your spine straight and aligned. A lumbar support can also help improve your posture, movement, and function, and prevent further damage or complications. A lumbar support can be used as often as you need, but should be used properly and comfortably, and should be avoided or removed if they cause more pain or discomfort.
• Standing desk: A standing desk is a desk that allows you to work while standing up, instead of sitting down. A standing desk can help prevent or reduce your lower back pain by reducing the pressure and stress on your spine, discs, and joints, and by improving your posture and alignment. A standing desk can also help improve your blood circulation, metabolism, and energy level, and prevent further damage or complications, such as obesity, diabetes, or heart disease. A standing desk can be used as often as you need, but should be used properly and comfortably, and should be avoided or alternated with a sitting desk if they cause more pain or discomfort.

Change Sedentary Behaviour

Changing sedentary behaviour is another effective and practical lumbago prevention strategy that you can implement in your daily life. Changing sedentary behaviour can help prevent or reduce your lower back pain by reducing the amount of time you spend sitting or lying down, which can cause stiffness, tightness, or weakness in your lower back muscles and joints.

Changing sedentary behaviour can also help improve your overall health and well-being, such as your blood pressure, cholesterol, mood, or sleep. Changing sedentary behaviour can be done by following some simple tips, such as:

• Reduce sofa use: You should reduce the amount of time you spend on the sofa, which can cause you to slouch, hunch, or lean forward, and put strain and stress on your lower back. You should limit your sofa use to no more than two hours a day, and use a lumbar support, a pillow, or a blanket to support your lower back. You should also change your position or activity every 20 to 30 minutes, or as often as you can, to prevent or reduce the stiffness, tightness, or fatigue in your lower back.
• Avoid weakening of muscles: You should avoid weakening of muscles, which can result from lack of use or exercise, and cause your lower back muscles and joints to become weak and unstable. You should do regular exercises that can help you improve your strength, flexibility, and mobility of your lower back, as well as your overall health and well-being. You should also do physical activities that can help you reduce your stress, improve your mood, and enhance your quality of life, such as hobbies, sports, or social activities.
• Avoid long periods of sitting: You should avoid long periods of sitting, which can cause you to compress your spine, discs, and nerves, and reduce the blood flow and oxygen to your lower back muscles and tissues. You should break up your sitting time by standing up, walking around, or stretching every 20 to 30 minutes, or as often as you can, to prevent or reduce the pain and inflammation in your lower back. You should also use an ergonomic chair, a standing desk, or a posture belt to support and align your spine and posture while sitting.

Manage Stress

Managing stress is another effective and practical lumbago prevention strategy that you can implement in your daily life. Managing stress can help prevent or reduce your lower back pain by reducing the sensitivity and response to pain in your brain and nervous system. Managing stress can also help improve your mood, sleep, and coping skills, which can influence your lower back pain. Managing stress can be done by following some simple tips, such as:

• Seek mental health support: You should seek mental health support, such as counseling, therapy, or medication, if you have psychological factors that can cause or worsen your lower back pain, such as stress, anxiety, depression, or psychological trauma. You should consult with a medical professional or a healthcare professional, who can evaluate your condition, provide you with the appropriate treatment, and help you overcome your emotional or mental challenges.
• Practice relaxation techniques: You should practice relaxation techniques, such as meditation, breathing, or yoga, that can help you calm your mind and body, and reduce the stress and tension in your lower back. You should practice relaxation techniques regularly and consistently, at least once a day, for at least 10 minutes each time. You should practice relaxation techniques in a quiet and comfortable place, and focus on your breath, your sensations, or your thoughts.
• Engage in positive activities: You should engage in positive activities, such as hobbies, sports, or social activities, that can help you distract your attention from your lower back pain, and provide you with joy, satisfaction, and fulfillment. You should engage in positive activities as often as you can, but without overdoing or hurting yourself. You should engage in positive activities that suit your interests, abilities, and goals, and that can help you express yourself, learn new skills, or connect with others.

Final Thought

In summary, lumbago can be a frustrating and debilitating condition, but it’s not without hope. Understanding the causes and symptoms of lumbago, as well as effective treatment and preventative measures, can help alleviate pain and discomfort and improve overall quality of life.

Consult with a medical professional to determine the best course of action and take proactive steps towards a healthier, pain-free lifestyle.

We hope that this blog post has been informative and helpful for you. If you have any questions or comments, please feel free to leave them below. Thank you for reading and have a great day!

FAQ

References

1. Low back pain (June 2023) World Health Organization. Available at: https://www.who.int/news-room/fact-sheets/detail/low-back-pain (Accessed: 27 November 2023). ↩︎
2. GBD 2021 Low Back Pain Collaborators. Global, regional, and national burden of low back pain, 1990-2020, its attributable risk factors, and projections to 2050: a systematic analysis of the Global Burden of Disease Study 2021. Lancet Rheumatol 2023: 5: e316-29. ↩︎