It can happen to you just like that: suddenly it shoots in your back and you can not even stand upright because of the stinging pain. It is popularly called 'spit', the medical term is 'lumbago'. Low back pain can also develop gradually. The pain is somewhere between the lower ribs and the buttocks and can radiate in the hips and legs. Moving, in particular, is painful, getting up from bed or sitting down can be quite a task.
Incorrectly taxing
Research shows that low back pain almost always comes from the wrong loading of the lower back muscles. This may be due to a wrong sitting posture, especially in the car or behind the computer, but also due to incorrect lifting, high body weight or little movement. Psychological tension can also lead to an unconscious long-term tightening of the back muscles.
The muscles in the lower back have an important function for a good body posture, but also help the weight of everything we lift and carry. This double function makes the back muscles vulnerable to everything that is heavy, is performed in one position for too long, or happens too suddenly. This applies to those who want to compensate for their seated profession with a strong exercise in the gym. But a heavy school bag can also cause overload in the long run. Pregnant women can suffer from back pain due to their changing posture.
To keep moving
Low back pain almost always goes over again. Sometimes within a few days, usually within a few weeks, sometimes it takes a few months. Giving the muscles a lot of rest seems a logical solution. But that is just counterproductive, say physiotherapists. Staying in motion is the best way to get rid of the pain, for example by regularly walking a bit. Cycling or swimming is also good. But take it easy; Research from Maastricht University shows that some people start to move so much in case of low back pain that they overload their troubled muscles.
Long sitting is not good, especially in that comfortable soft chair or sofa. A hard, straight chair is better, possibly with a cushion in the lower back. Put the car seat upright. Lift as little as possible. Avoid bending and twisting movements. Preferably use paracetamol as a painkiller. A hot shower, jug or warm compress helps the muscles relax.
Healthy weight
The chance of back pain can be reduced with a healthy weight and a good condition. Physical, but also mental relaxation is important in addition to exercise. Bag your knees when you have to lift something. If you have a lot of money, you will benefit from sitting upright, regularly changing your sitting posture and occasionally walking a bit.
In some cases, it is wise to visit a doctor. For example, if the pain is unbearable or not decreasing, if there are tingling in the legs, in case of problems with control of the intestines or bladder, or of pain that radiates far in the legs.
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