4 Recommendations To Relieve Low Back Pain

Dr. Peter J. Moley recommends strengthening the abdominal muscles, as well as the back muscles, helping to support the spine and prevent low back pain.

Most adults have experienced low back pain at least once in their lives. This is nothing more than pressure at the base of the spine, specifically in the area that goes from the waist to the buttocks, those who have suffered from this pain will appreciate knowing these recommendations to alleviate low back pain.

This ailment is one of the most common in the world, second only to the flu. Low back pain affects men and women equally, especially those who lead a sedentary lifestyle or, on the contrary, exercise too much.

Possible causes of lumbago

Low back pain can appear for various reasons. Below we review some of the possible causes so that you take them into account when telling your doctor what may have caused the appearance of the discomfort you are experiencing.

According to the experts of the MSD Manual: ” most low back pain is caused by localized disorders in the spine and adjacent joints, muscles, ligaments and nerve roots, or by disorders of the intervertebral discs.”

Lift excess weight

When a person exceeds their physical capacity to carry weight, the muscles become excessively tense and tend to produce intense pain in the lower back.

In young people, lower back injury mainly comes from excess weight on the back caused by school bags, sitting incorrectly, or maintaining inappropriate postures for too long.

Wrong movements

Low back pain caused by false movements tends to go away without the need for any treatment. The problem is that, although they are fleeting, they have a strong impact on the body when they occur.

Spine infection

Diseases such as dischitis, osteomyelitis and abscesses can also be behind this ailment.

Scoliosis

It is known as scoliosis to the malformation of the spine, either in its dorsal, cervical or lumbar spine. The disease can appear at any age, but its symptoms usually appear when it reaches adulthood.

Hernias

They also count as a type of malformation and often cause low back pain when the discs of the lower vertebrae move out of place. In these cases they can even put pressure on the spinal nerves.

The professional solution to mitigate this ailment in extreme cases is surgery. Some people also turn to physical therapy, rehabilitation, and nonsteroidal anti-inflammatories to decrease pain.

Some treatments to relieve low back pain at home

It is worth noting that, in mild cases, the ailment can be mitigated with the exercises and home remedies that we present below.

1. Ball massage

The procedure is simple. You just have to lie down on a flat surface and place a regular-sized rubber ball – that fits in your fist – under your buttock. Then use slow, deep movements from one side to the other.

To work more surfaces it is advisable to change your position and, as the exercise progresses, you should position yourself more on your side. This massage is used to treat the gluteal area, an area that is subjected to constant tension due to postures, excessive sitting time and lack of physical condition.

With therapy you will not only be able to relieve lumbago but other injuries such as trigger points, pyramidal syndrome or pelvitrochanteric muscles.

2. Lumbar self-massage with stick

• The first thing you should do is get a stick long enough to cover the width of your back. You can use the broom or mop.
• Take the stick and slide it up and down your spine slowly and deeply.
• Then focus all the force on one side, from the inside out, and then move to the other side.

With this exercise you will relax the muscles of the back and therefore you will be able to alleviate the lumbago. It serves as a treatment for lumbar injuries.

Remember to perform the massage in a deep and intense way. The stick is used with the aim of exerting pressure that the hands cannot generate.

 3. Foam massager

To relieve muscle tension in general and lower back pain, improve spinal alignment as well as posture, you can use an EVA foam massager. This is an instrument in the form of a roller that, through its own movement and pressure, allows to obtain relief. It is generally used after training as a discharge method, although in recent years it has been positioned as a complement to therapies.

The experts also indicate that “specific exercises to strengthen and stretch the muscles of the abdomen, buttocks and back (trunk muscles) help stabilize the spine and reduce the stresses suffered by the discs that cushion the spine and the ligaments that they keep it in position. “

Do not stop going to the physiotherapist

In case of lumbago, it is best that you go to the doctor and follow his instructions. Additionally, remember that you can apply both hot and cold compresses to mitigate the pain, as well as maintaining good postural hygiene.

The help of the physical therapist can be very convenient, as it can speed healing and recovery with full treatment.