Lumbar Chronic Pain Tips

Lumbar chronic pain tips

Introduction.

The pain in the lower back zone is very common. It is an area with structures that we mistreat on a day to day without knowing it, and that with a little care we can rectify. In this article we refer to chronic low back pain, to the daily nonspecific discomforts that appear and leave, or that produce a small continuous discomfort. If the pain is acute, significant or limiting, you must go to the specialist so that tests are carried out and the origin of pain is detected.

Developing.

Take care of the posture: the first and most essential. Today we spend large amounts of time sitting. Long hours of the day in maintained postures that, if they are not correct, tense and harm the structures that are forced to support harmful tensions. Thus, at the time of sitting, we must try to have a straight back, whether using a chair that offers rest to the lumbar area, or remembering it ourselves. The feet must be supported on the ground, and the neck in a neutral position. 

The shoulders must go a little back and down. A way of knowing if we are well sitting is to look if we are supported in front of the bones we have at the height of the buttocks (correct position), or behind (incorrect). This is so if we are using the computer, as if we are driving, reading, with the mobile or on the couch. On the other hand, this also applies when doing sports.

Maintaining a good column position while exercising is vital, and we must check with our personal coach, with the person who gives the class or with anyone who accompanies us, that this is so.

And finally, the best sleeping posture will be sideways, especially if we fold one leg and put a cushion under the knee. If we are upside down, the ideal is to put a cushion under both knees, and if we are upside down, under the stomach.

Move: a great enemy of the back is sedentary lifestyle. As much as we take care of the posture, our bodies have adapted for thousands of years to an active life. Therefore, either to sign up to perform our sport of choice, get up to walk every few hours, or simply make general neck and arms movements every hour while we are sitting -or, ideally, all three -we must mobilize our body.

If we do not move, the muscles lose tone and will stop taking pressure from the other structures. We will also lose mobility, since when we move, we ‘remind’ to the body everything it can do, and we prevent tendons, articular capsules, etc. In addition to all the risks involved for the circulation to remain motionless for long periods of time. 

Be careful with certain gestures: The worst movement we can make for the lumbar column is the flexion with column rotation. That is, bend to take something that is not directly in front of us. Both gestures are problematic separately, but when performing them together, the stress on the lumbar column is multiplied.

We must mention that making this gesture once should not cause problems, and if we have strong muscles, we can mitigate the pernicious effects of these gestures. But if not, or if we have a job in which we do this gesture repeatedly every day, you can give problems. Imagine a person who works as a cashier in a standing supermarket, and instead of turning the entire body by moving the feet, remains in the place and turns the torso to take the objects, and rotates towards the other and makes a little flexion forSave them in bags. Then it turns to leave the money in the box, and if the person buying wants a bag, broken and flexes the torso to catch it ..

Take care of your weight: Another cause of lumbar pain is overweight. If we have this problem, we must stop it as much as possible to avoid putting excessive strength on the column and its associated structures.

Visit to your physio: giving you a session with your trusted physiotherapist in time can save you many problems in the future. The professional can analyze your situation, give you advice on how to address the problem and treat your pain in that same session. 

conclusion.

But in any case, you must talk about how to prevent reappearance or worsening of symptoms after the session … and you must pay attention, of course. If with all these tips you still have pain, you must go to a health center to do medical tests. Lumbar pain does not have to be something serious, and it is very common – but it can be a symptom of something more serious.