What is low back pain or lumbalgia? Where does it come from?
The word lumbalgia comes from the roots “lumb-” of the lumbar spine and “-algia” of pain; It is also known as lumbago and refers to pain in the lower back, being the most common pathology of the lower back.
Low back pain can have different origins, among which we distinguish:
- Postural alterations, poor postures that we adopt at work or in our day-to-day activities
- Excessive or faulty training regimes.
- Injuries or blows to the lumbar area.
- Mechanical problems that affect the movement and therefore affect posture, such as low limb asymmetry, flat feet or scoliosis.
- Alterations on a visceral level. It has been discovered that there is a direct relationship between our intestines, their functioning, and low back pain.
Factors that can cause and/or aggravate low back pain:
- Sedentarism: contrary to what is believed, physical activity can reduce or even make the pain disappear, as long as it is done under supervision.
- Being overweight or obese: excess weight contributes to bad posture and postural imbalances that can lead to low back pain.
- Bad postural habits: for example sitting for too many hours contributes to putting excessive strain on your lower back.
- Inadequate physical efforts: the incorrect loading or carrying of weights can cause low back pain or aggravate the symptoms.
How does it affect me?
Low back pain is characterized by a numb, irritating or sharp pain that can radiate to the legs. Both the characteristics and the movements involved in the pain are very variable, but typically we find:
- Pain when flexing the back, forward.
- Pain when extending the back.
- Sciatica pain, by pinching the nerve roots.
- Chronic, irritating pain, when you walk you need to stop and sit down.
What can we do for you?
In low back pain we distinguish two episodes of pain, with two different treatments:
- In acute phase, when we have the peak of pain, the idea is to apply heat on the area and adopt positions that relieve pain, stretch in the bed on your side with your legs bent or on your back with your legs on a pillow will help to relax the zone; If the pain is posterior also sit and rest will reduce the pain. It has been shown that absolute rest is not recommended, it is better to get up and move than sitting or standing for a long time. In addition, massage and mobilization and flexibilization exercises will contribute to improving our state
- When the pain is chronic, the recommendation is postural hygiene, rest is not recommended again.
In this case, if we know that we tend to have low back pain we will have to do toning and compensation exercises to avoid episodes of pain. We also recommend the mobilization and flexibility of the entire spine and associated muscles, such as gluteal, abdominal, lumbar, dorsal and leg muscles.
At Activate Personal Training we chose a holistic approach to treat any alteration of the musculoskeletal system. Understanding the possible causes of low back pain, and after an examination of each case, we establish a program to decrease and, ultimately, end low back pain. Starting from the correct mobilization and posture, and continuing with the strengthening of the weak structures adding the stretching and the relaxation of the muscles that need it, we will get you to enjoy your day to day without pain. As always, it’s about the balance between those structures that are overloaded and those that are not doing an adequate job; For example, in people who spend a lot of time in front of the computer or in office work, we see how the buttocks are inhibited and the lumbar quadratus is overloaded; it is about each muscle doing its function.