The prevalence of low back pain O lumbago she's very tall: It is estimated that until 80% of people to experimentán lower back pain in somethingúno time in their lives. Although only a minoríTo sufferá problemsás serious in this ácolumn area, the rest seeá affected their quality of life. Nevertheless, ¿we must resign ourselves? No way. There are some measures básicas that are very útiles.
The main idea is to discard the concept of rest and favor activation.ón, since he exercise fíphysical It is the best remedy against low back pain. “What you should do is try to stay asás active possible, avoiding situations and postures that cause más pain and spending as little time in bed as possible”.
If the pain has already appeared, you can consider taking someún analéanti-inflammatory syco (such as ibuprofen or dexketoprofen), apply calor local, use a lumbar beltástica, resort to the physiotherapy and, above all, “try to maintain an activity as much as possibleás normal possible”.
The best preventionón implies “maintain good toneón muscle with healthy daily exercise, control excess weight and avoid positions and sports that overload the spine”.
Index
Causes of low back pain
Low back pain can be the result of a variety of factors, ranging from traumatic injuriesáethics up to m conditionsécr tipsóunique. Some of the causes mácommon s include:
- Musculoskeletal injuriesétics: Excessive effort, lifting heavy objects incorrectly or making sudden movements can cause muscle strain or ligament strains in the region.ón lumbar.
- Disc herniation: When soft material inside an intervertebral disc shifts and puts pressure on surrounding nerves, can cause lower back pain and possibly radiate down the legs, known as ciática.
- Spondylolisthesis: This conditionón occurs when a vévertebra slides forward on the vélower vertebra, which can cause lower back pain and stiffness.
- Spinal stenosis: Spinal stenosis is the narrowing of the spinal canal, which can compress nerves and cause lower back pain, especially during activity física.
- Arthritis: Osteoarthritis, the m formás común of arthritis, can affect the joints of the spine and cause lower back pain, especially in older people.
- Lifestyle factors: The obesity, lack of exercise, Poor posture and smoking can increase the risk of developing low back pain.
Sísymptoms of low back pain
The síSymptoms of low back pain can vary in intensity and duration.ón, and may include:
- Acute pain or cróunique in the lower back: Pain may be constant or intermittent, and may worsen when performing certain activities, such as standing or sitting for a long time.
- cramps: The Múback muscles may feel tight or stiffísons, especially afterés of foríidle ears.
- Pain that radiates down the legs: In cases of herniated disc or spinal stenosis, lower back pain can radiate down the legs, causing tingling sensations, numbness or weakness.
- Difficulty moving or doing daily activities: Low back pain can limit mobility and the ability to perform simple tasks, such as getting out of bed or bending to pick up objects from the floor.
- Pain that worsens with certain movements: Lower back pain may increase when leaning forward, lifting objects or making sudden movements.
The best sports to treat lower back pain
Back pain is a conditionón howún which can be debilitating for those who experience it. Nevertheless, the activity física regular, including certain sports, can be beneficial to strengthen the múback muscles, improve flexibility and reduce pain. thenón, seven sports are presented that can be especially úuseful for those suffering from lower back pain, along with its specific benefitsíwe stay:
- swimmingón: the swimmingón is a low-impact sport that strengthens the múback muscles and improves flexibility of the spine. Water provides support and resistance, which allows you to perform low-impact exercises that do not overload the spine. Además, the swimmingón promotes good posture and relieves pressureón about the intervertebral discs.
- Hike: Walking is a low-impact activity that can be beneficial for lower back pain. Walking strengthens the múback muscles and improves circulationón sanguínea, which can help reduce inflammationón and ease the pain. Además, Walking regularly can promote health óbe and muscular in general.
- Yoga: Yoga combines postures, breatheón y meditationón to improve flexibility, strength and balance. Many yoga postures areáno designñadas specíphysically to strengthen the múback muscles and improve alignmentóno of the spine. Yoga tooécan help reduce stresséyes and the tensionón muscular, which can contribute to the relief of lower back pain.
- Pilates: Pilates focuses on strengthening the núbody cleo, including múabdominal and back muscles, through controlled, low-impact exercises. By strengthening the múmuscles in the center of the body, the stability of the spine is improved and pressure is reducedón about the intervertebral discs. Además, Pilates can help improve posture and alignmentón corporal.
- Cycling (indoor or outdoor): Cycling is a low-impact cardiovascular activity that may be beneficial for low back pain sufferers.. When riding a bicycle, the m are strengthenedúleg and lower back muscles without applying pressureóadditional n on the spine. Además, Cycling can help improve joint mobilityón lumbar and reduce the risk of injuries.
- Tai Chi: Tai chi is a prátechnique of Chinese origin that combines soft and fluid movements with tébreathing techniquesón y meditationón. This activity promotes relaxationón, coordinate itón and balance, while strengthening the múback muscles and improves flexibility of the spine. Tai chi tooécan help reduce stresséyes and the tensionón muscular, what can relieve lower back pain.
- Strength training with light weights: Performing strength exercises with light weights can help strengthen your muscles.úback muscles and improve spinal stability. It is important to start with light weights and perform the exercises with a téproper taper to avoid injuries. By strengthening the múback muscles, it comes down to presión on the spine and posture is improved, which can contribute to the relief of lower back pain.
