Table of contents:
- Lower back pain causes: what exactly is low back pain?
- How to diagnose low back pain?
- Prevention of lower back pain
- What types of treatment are there?
- What solutions to relieve low back pain?
- 2 exercises and postures to relieve lower back pain
- 2 yoga poses for beginners that can soothe low back pain
Video: Lower Back Pain: Causes, Prevention And Treatment
Designating pain in the lower back, low back pain is the most common form of back pain. According to specialists' forecasts, more than 80% of the world's population will suffer from it in the future. Worse yet, this number will continue to increase. Lower back pain can occur at all ages and the most common causes are mainly related to incorrect posture. But how exactly is low back pain diagnosed, what treatments are available and what type of exercise to choose to relieve the pain? Deavita.fr takes a closer look at this subject in order to answer all your questions.
Lower back pain causes: what exactly is low back pain?
Take into account, moreover, that back pain only represents a symptom, the causes of which may vary. In most cases low back pain is due to injury like muscle sprains caused by sudden movements or by lifting a heavy load. Health professionals point out that in about 90% of cases it is a non-specific condition. That is, there is no significant lesion that could explain the presence of pain. It is therefore impossible to specify the origin of it, which tends to disappear spontaneously in a few weeks.
When it comes to such a non-worrying situation, doctors avoid ordering an imaging test. However, this is essential in the presence of neurological symptoms. In very rare cases, lower back pain can indicate serious illness. Know that the consultation with a doctor is never useless but do not let panic overtake you. So, let's take a look at the most common causes of lower back pain in the following paragraphs:
- As already clarified, back pain is most often caused by an injury to a muscle or a ligament. It can come from excessive effort or activity. Among those at risk, there are those in poor physical shape as well as those practicing physical trades.
- The disc injury occurs suddenly after lifting something heavy and cause low back pain whose pain lasts more than 72 hours.
- The herniated disc is another cause of back pain very common which can be due to poor posture, a disc injury in pregnancy, etc.
- Some gynecological problems such as painful periods and endometriosis can also be the cause of lower back pain.
- Common in the elderly, arthritis, osteoarthritis and osteoporosis can lead to low back pain.
How to diagnose low back pain?
As you have already understood, most often it is a non-specific, that is, non-worrying low back pain. In this case, treatment at home will do. However, a visit to the doctor is advised in order to avoid a possible serious situation. The specialist will ask for your complete medical history and then perform a thorough physical examination to determine the precise area of pain. He will also check your reflexes as well as your responses to certain sensations to determine if low back pain is affecting the nerves.
Your doctor will likely monitor your situation for a few weeks before ordering tests, if necessary. Be aware that some more serious symptoms will require more testing. We talk about fecal incontinence, weakness, fever and weight loss.
Imaging tests like x-rays, CT scans, ultrasounds, and MRIs may be needed so that the doctor can check for problems with the bones, discs, or ligaments.
Prevention of lower back pain
There are some basic preventive measures to urgently remember not only to prevent lower back pain but also to enjoy a better quality of life. As a bonus, it is about adopting a healthy lifestyle by maintaining a healthy weight and playing sports regularly. If you are not a fan of the gyms, feel free to work out at home. There are many ideas for easy workouts suitable for beginners and without specific equipment. Finally, do not neglect moments of relaxation.
Having good posture is perhaps the most important thing to do in order to prevent lower back pain. Make sure you always have your back straight and your shoulders back. As a general rule, heavy lifting is not recommended, but if it is necessary, adopt the following technique: squat down by bending your knees and making sure your back is straight. To get up, straighten your legs and hold the object close to your body.
If you have a job where you have to sit for a long time, take breaks to move and stretch. Use a swivel chair offering optimal comfort, adjust its height and also consider lifting your feet on a small stool. This simple gesture will also help you avoid swollen feet.
On the contrary, if you spend too long in a standing position, it is recommended that you get a low stool and put your feet on it, alternating them every ten minutes.
Specialists still recommend swapping handbags for backpacks and wearing them on both shoulders. When it comes to shoes, forget about high-heeled models and prefer well-adjusted ones offering optimal comfort.
What types of treatment are there?
There are many treatments for low back pain that vary depending on the intensity of the pain. As a general rule, it is important to avoid sudden movements at all costs and to relax for 48 hours. Then try to move even if the pain is still present because too strict bed rest has been proven ineffective and even harmful. Applying a hot water bottle or wearing a lumbar belt are two other effective methods of relieving lower back pain.
Physical exercises and physiotherapy are particularly recommended in cases of low back pain, especially if the latter is subacute. At the start of treatment, patients do a series of gentle exercises for a few weeks with the aim of strengthening and rehabilitating muscles and joints. Then sports such as walking, swimming and cycling are also recommended. Moreover, sport yoga is particularly useful for soothing long-term back pain. We will give you some postures to train in our article.
In some severe cases, surgical interventions are essential. It is used when it is a compressed nerve in the acute phase which is associated with the sphincter of the bladder or the anus. But if the affected nerve is only causing muscle weakness and the condition improves over time, doctors will avoid prescribing surgery.
However, there are several exercises and postures to relieve lower back pain and even prevent it. Read on to discover a few tested and approved and easy to perform. Then, the editorial team offers yoga positions specially designed to soothe low back pain. Follow us !
What solutions to relieve low back pain?
As mentioned above, there are several effective methods of relieving lower back pain. In addition to practicing adapted sport, it is also important to pay particular attention to the diet. Eating a healthy and balanced diet is particularly important when it comes to relieving low back pain. As an added bonus, eating a healthy diet helps maintain a healthy weight, which can prevent and calm low back pain. Second, a diet rich in essential nutrients is able to promote bone growth, thereby keeping bones strong. Here is a small list of nutrients to focus on:
- Calcium: Foods rich in calcium generally include dairy products. However, if you cannot or do not want to consume them, plant sources of calcium are quite available.
- Phosphorus: dairy products, red and black beans, bran cereals, oysters, sardines, etc.
- Vitamin D: cod liver oil, salmon, sardines, eggs, fortified cereals.
2 exercises and postures to relieve lower back pain
The first exercise that we are going to present to you is indeed a simple stretch that effectively soothes tension and pain. So, lie on your back and move one of the knees towards the chest, keeping the other flat on the floor. Hold the position for 30-60 seconds, making sure that the legs, hips and lower back are relaxed. Return to the starting position and repeat with the other knee. Do 3 sets with each leg.
In addition to relieving lower back pain, trunk rotation also works the abdominals as well as the back and pelvic muscles. To do this, follow the instructions below:
1. Lie on your back and move your knees to your chest.
2. Extend your arms fully out to the sides, palms against the floor.
3. Keeping your knees bent and hands on the floor, gently move the knees to the right side and hold for 15-20 seconds.
4. Return to the starting position and repeat on the other side.
5. Do 5-10 sets on each side.
2 yoga poses for beginners that can soothe low back pain
Relaxing and stretching the back, the child's posture is ideal for beginners. It calms not only lower back pain but also neck pain. To do this, sit on your heels with your knees together. Lean forward, arms outstretched in front of you and forehead gently touching the floor. Focus on releasing tension as you breathe in and out. Stay in this pose for up to 5 minutes.
The cobra posture is appreciated to be able to relieve tension in the lumbar area, the neck and the coccyx. Lie on your stomach, with your hands below your shoulders and at chest level, your legs straight and together. Then start to raise your head followed by the bust, leaning on your hands. Carefully return to the initial position. Remember that breathing is an essential part of yoga.