Back pain is one of the most common complaints in the world population, in fact it is believed that everyone will suffer at least once in their life from back pain. You can even be an athlete or sedentary and in the same way I suffer, most of the time this discomfort is caused by the bad posture that people adopt when sitting or walking.
Back pain that occurs in the lower back or lower back is often overlooked, when in fact it may be a sign of the existence of lumbago or low back pain , a painful syndrome that is usually caused by disorders in the vertebrae, soft tissues, muscles, ligaments, nerves, and intervertebral discs. Doing exercises to relieve lumbago is a very effective way to improve pain, know in this FastlyHealarticle which ones are the most indicated.
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What is lumbago
Lumbago , as its name refers, is a pain that can be acute or chronic and that is reflected in the lumbar region of the back. Some of the key symptoms to know that you have a lumbago are stiff back, difficulty moving and standing up straight. Low back pain can last a few days but when chronic they can incapacitate the person even for weeks, requiring medical treatment and therapy .
Since the lumbar region is the one that supports the greatest amount of body weight, lumbagos are the most common back pain in people. Discomfort usually begins after straining or lifting a heavy object, having an accident, sitting in one position for long periods of time, or from sudden movements. When low back pain is chronic, it can be due to a muscle injury or tear of a muscle or ligament.
Causes of lumbago
- Muscle spasms or muscle tension.
- Scoliosis or sciatica.
- Pregnancy or women’s diseases such as endometriosis, ovarian cancer, ovarian cysts, uterine fibroids.
- Compression fractures of the spine due to osteoporosis.
- Spinal cord fracture.
- Herniated discs.
- Broken discs.
- Kidney infection or kidney stones.
- Arthritic conditions.
- Bone cancer
Exercises to relieve lumbago: kneeling on the floor
This exercise helps to properly stretch the muscles of the lower back and relieve lumbago. Get on your knees on the floor and support your glutes on the soles of your feet, then stretch your entire torso forward, including your arms, and press your body forward as much as possible as if you wanted to touch something with your head. Stretch your arms fully on the floor and then return to the starting position. Repeat 15 times.
Knee to chest
One way to stretch the ligaments in your lower back to relieve low back pain is to do this exercise 10 times on each leg. Lie on the floor with your back straight, then bend one of your knees and hold it with both of your hands, drawing it towards you. Hold your knee for at least 15 seconds. Then repeat on the other leg.
Both knees to chest
This exercise is a slightly stronger version than the previous one and it is advisable to repeat 15 to 20 times to relieve lumbago. Lie on the floor with your back straight, if it hurts a lot you can do it on a mat. Then bend both knees and hold them with your hands using pressure to draw them towards you. Hold for 15 seconds, rest 20 seconds, and repeat.
Leg up
Another way to stretch your lower back and relieve lower back pain is to lie on your back and bend one knee. Then lift the leg that is not bent by keeping it straight and holding it up for at least 15 seconds. Ideally, repeat this exercise 10 times with each leg.
Back support
One of the worst discomfort of lumbago is the pain felt when supporting the lower part of the back, this discomfort can be improved by practicing the following exercise. Lie on your stomach and place a pillow on your belly, then place your hands together behind your back and staring at the floor gently lift your chest and neck. Hold for 10 seconds and then repeat 10 times.
Curvature of the back
This exercise is very good because it helps to flex all the muscles of the back , offering an optimal stretch to the ground and close to the body, slowly begin to lift your pelvis until your entire back is curved. Hold for 15 seconds and then repeat up to 15 times.
This article is merely informative, at FastlyHeal .com we do not have the power to prescribe medical treatments or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.
If you want to read more articles similar to Exercises to relieve lumbago , we recommend that you enter our Bones, Joints and Muscles category .
I am a Surgeon with a diploma in comprehensive ultrasound and surgical care residency, an area I am specializing in. During the exercise of my profession, I have realized the need for patients to know the diseases they suffer, and I can tell you that a large part of their complications is due to a lack of information. Being a health web writer allows me to transmit my experience, without borders, to all those readers eager for knowledge, educate them in the prevention of diseases and promote a healthy lifestyle.