Help for Low Back Pain

People suffering from low back pain wrongly believe that the cause of pain is either disc prolapse or a decrease in the space between the vertebrae. Low back pain is a common affliction, and most people experience it at one time or another in their lifetime.

Low back pain – normally pertaining to the lumber region, called lumbago, occurs due to spasm or injury to the low back muscles.

The symptoms of low back pain include:

• Low back pain which can strike suddenly as one makes a particular movement like getting up from the lying position or getting out of the chair or bed.

• Pain is aggravated in an unsupported upright position, forward bending, climbing stairs, etc.

• Pain radiating to the buttocks or the outer side of the upper thigh.

• Increased muscle contraction while coughing or sneezing increases pain.

Treatment

• In acute cases intermittent cold and stretch is extremely effective.

• Lumbar support also alleviates pain in acute cases. However, prolonged usage should be avoided as it might render muscles weak.

• Massage helps relaxing muscles and reduces pain.

• Placing a pillow between the knees while lying on the side decreases tension on muscles.

Furthermore, it is most important to avoid positions and activities that aggravate pain. Corrective or preventive measures include;

• A combined bending forward with sideway movements to lift or pull must be avoided. A corrective measure would be to turn the entire body to face the object to be picked up.

• Using an upright vacuum cleaner rather than the low floor type should be encouraged. While cleaning, the back should be kept erect with both hands on the handle and moving it straight rather than holding it on the side.

• While lifting objects from the floor, bend the knees but keep the back erect.

• While brushing teeth, one should ideally stand straight and avoid leaning over the sink except while cleaning the mouth when supporting the body weight with the free hand.

• While putting on trousers, socks, etc. one should sit down or lean against the wall so that one can balance and avoid fall.

• In order to enjoy gardening activities one should sit on a low box or other seat around 8 to 10 inches in height to avoid bending over.

The following exercises if done correctly prove very useful:

• Self stretch:

Place both hands under the head lying supine with hips and knees bent. The left thigh of the affected side is crossed over the right knee. The right thigh is gently pulled downwards. Repeat this four to five times and then return to the original position.

• Chair twist:

The patient leans forward at the hips and rotates the spine in a controlled movement, stretching the lower back muscles. Hold the stretch for 15 to 30 seconds on each side.