Stress, bad posture, weight, many of these can cause us lumbago, lower back pain that 4 out of 5 people suffer from at some point throughout their lives.
Many things are said about how to relieve it, but which ones are medically recommended?
- In moments of pain:
- It is not good to be in bed all of the time, but neither is overexertion, do not make movements that load up the area frequently. Try to change your posture frequently.
- Apply dry heat (a mat at a minimum or an ironed towel – be careful, touch it first with your hand to make sure it does not burn, since the contracted area does not show the same heat) 15-20 minutes several times a day.
- Use a medium firmness mattress and sleep in a fetal position with a pillow between your legs.
- If in spite of everything you need pain medication, use paracetamol-type painkillers or some anti-inflammatory, if necessary, and you have no contradictions to take them.
- To prevent relapses, pay attention to the following:
- Obesity is the great enemy of the back, try to control your weight so that your back does not suffer.
- Always wear comfortable shoes with a low heel.
- Do not lean when lifting weights from the ground. Bend with your back straight and your knees bent and lift the weights like that.
- Practice proper exercise at your age and physical condition to strengthen the lumbar muscles. Swimming is the ideal sport, but if it is not for you, walking is a suitable exercise as well. Do stretches for the lumbar muscles several times a day.
- Adapt your workplace: low chairs with good lumbar support, footrests and screen elevators to have the computer at eye level will improve your posture and decrease lumbar overload.
Despite being very limiting and uncomfortable for those who suffer, most lumbago are banal, they do not require scans and they are solved in a few days. You should consult with a doctor in the following cases:
- Fever. Discomfort when urinating.
- Loss of strength, sensitivity or pain / aching that radiates to the legs.
- There is no improvement in 1 day.
*Content validated by the medical team of mediQuo.