Try the low back pain with these advice and remedies recommended by experts. Find relief and return to your daily routine.

Effectively treat low back pain with these tips and remedies recommended by experts. Find relief and return to your daily routine.

Lumbalgia, also known as lumbar distension, is a common lesion that is characterized by damage to the muscles and ligaments of the lower back. It is usually caused by sudden or repeated movements, lift heavy objects or adopt inappropriate postures. The pain associated with lumbar distension can be weakening, so it is important to seek rapid treatment to relieve it.

What are the symptoms of low back pain?

  • Pain located in the lumbar area
  • Pain or muscle stiffness
  • Pain that worsens with movement or activity
  • Touch sensitivity
  • Difficulty maintaining a correct posture

When it comes to treating a low back pain, a multifaceted approach is usually used to control pain, reduce inflammation and favor healing. It is important to consult a healthcare professional to obtain a precise diagnosis and a personalized treatment plan. However, there are several general treatments that can be effective in relieving symptoms and helping in the recovery process.

Treating low back strain: 6 effective methods

1. Rest: One of the most essential steps in the treatment of low back pain is to give the body time to rest and heal. Avoid strenuous activities that may aggravate the injury and exacerbate pain. It is recommended to limit the activities that involve crouching, lifting heavy objects or twisting the column, at least until the pain remitted.

Important note: rest does not imply full immobilization. Light movements and soft exercises that do not force their backs can, in fact, favor healing and avoid muscle stiffness.

2. Apply heat or cold therapy: both heat and cold therapy can be effective in reducing pain and inflammation associated with lumbar distension. Applying a hot compress or taking a hot bath can help relax the muscles and increase blood flow to the affected area. On the other hand, using an ice bag or a cold compress for brief periods of time can help numb the area and reduce inflammation.

  1. Physiotherapy: performing specific exercises and stretching can strengthen the back muscles, improve flexibility and favor a correct posture. A physiotherapist can provide personalized guidance on specific exercises and techniques that are beneficial for lumbar tension.
  2. Medications: Free sales analgesics, such as no n-steroidal ant i-inflammatories (NSAIDs), can help control pain and reduce inflammation. However, it is important to consult with a healthcare professional to ensure adequate dose and duration of medication.
  3. Use adequate ergonomics: simple settings of daily activities and work space can help a lot to prevent and treat low back pain. Maintaining a good posture, using chairs with support and lifting heavy objects with appropriate techniques can reduce back tension.
Method Description
Therapeutic massage A professional massage can help relax muscles, improve circulation and relieve back tension.
Avoid hig h-impact activities Avoid activities that may force the back, such as jumping or running on hard surfaces.
Yoga or Pilates Participating in these exercises can help strengthen the central muscles, improve flexibility and favor the general body balance.

Treating Low Back Strain: Rest and Heat Therapy

Rest is a crucial component of the initial treatment of low back pain. By limiting physical activities that exacerbate pain, injured muscles and ligaments are allowed to recover. The duration of this rest period may vary depending on the severity of distension, but it is usually recommended to avoid strenuous activities and excessive flexions or torsions. During rest, people can perform light activities that do not force their backs, such as walking softly or doing stretching exercises under the supervision of a healthcare professional.

Heat Therapy for Low Back Strain

In addition to rest, heat therapy is often recommended as an effective method to relieve pain and favor the healing of low back pain. Heat helps relax the muscles and increases blood circulation in the affected area, which contributes to reducing muscle spasms, stiffness and inflammation. There are several ways to apply heat therapy, including

  • Hot compresses: Applying a hot compress directly on the painful area can provide immediate relief. It is important to ensure that the compress temperature is pleasant and not too hot, since excessive heat can cause burns.
  • Hot showers or bathrooms: immersing yourself in a hot bath or putting under a hot shower can help relieve pain and favor the relaxation of the muscles of the lumbar area.

It is important to keep in mind that heat therapy should be used with caution and not apply directly on open wounds or skin areas with sensitivity decreased to avoid burns or injuries.

Heat therapy is usually beneficial to reduce pain and discomfort associated with lumbar distension, but if the pain worsens or persists, it is essential to consult a healthcare professional to perform an exhaustive evaluation and recommend proper treatment.

Pain Medication and Muscle Relaxants: Treating Low Back Strain

Pain Medication

Analgesics are often prescribed to relieve acute pain associated with lumbar distension. No n-steroidal ant i-inflammatories (NSAIDs) are usually used to reduce inflammation and relieve pain. Some NSAID examples are ibuprofen and naproxen. These medications act inhibiting the production of prostaglandins, chemical substances that cause pain and inflammation. They can be taken orally or applied topically in the form of creams or ointments.

  • Be careful with possible side effects: NSAs can irritate the stomach mucosa and increase the risk of gastrointestinal bleeding. Prolonged NSAine use can also cause kidney problems and cardiovascular risks, such as hypertension.
  • CONSIDERATIONS: It is important to follow the dose and duration of use recommended for NSAIDs. People with certain medical conditions, such as kidney disease, ulcers or heart problems, should consult their doctor before taking NSAIDs.

Muscle Relaxants

Muscle relaxants are another type of medication that is usually prescribed for low back pain. These medications act by reducing muscle spasms and increasing flexibility, which helps relieve pain and improve mobility. Some muscle relaxants act at the central level in the brain, while others have a direct effect on the muscles themselves.

  1. Muscle relaxants of usual prescription: Some examples of muscle relaxants are cyclobenzaprine, metocarbamol and diazepam. These medications should be taken following the instructions of a healthcare professional.
  2. Possible side effects: the common side effects of muscle relaxants can include drowsiness, dizziness and dry mouth. It is important to avoid activities that need to be alert, such as driving or handling heavy machinery, while these medications are taken.
  3. Considerations: muscle relaxants should be used with caution, and it is essential to discuss any existing medical condition or interactions with medications with a medical care provider before taking them.

Note: Muscle analgesics and relaxants should be prescribed and used under the supervision of a medical professional. The sel f-medication or improper use of these medications can cause adverse effects and not effectively treat underlying disease.

Physical Therapy and Exercise for Treating Low Back Strain

Incorporating the exercise to the Lumbalgia treatment plan is crucial for lon g-term recovery. The exercise helps strengthen the muscles that support the spine, improves flexibility and favors the general stability of the column. This not only helps relieve pain, but also reduces the risk of injuring again. Physiotherapists usually design individualized exercise programs that focus on specific muscle groups and address any imbalance or weakness that may have contributed to the development of lumbar distension.

The Role of Physical Therapy in Treating Low Back Strain:

  1. Pain treatment: physiotherapists use various techniques, such as heat and cold therapy, ultrasound and electrical stimulation, to relieve pain and reduce inflammation of the affected area.
  2. Manual therapy: Manual techniques such as massage, joint mobilization and vertebral manipulation can be used to improve joint mobility, reduce muscle tension and favor healing.
  3. Exercise prescription: After an exhaustive evaluation, physiotherapists prescribe specific exercises to strengthen central muscles, improve flexibility and correct postural imbalances that contribute to lumbar distension.

Physiotherapy is an essential component in the treatment of lumbar distension. It focuses on reducing pain, improving mobility and preventing future injuries through a combination of exercises, manual therapy and patient education.

In addition, physiotherapists guide patients about body mechanics and adequate ergonomics to ensure that they minimize tension in the lower back during everyday activities. They can also advise on jobs or recommend assistance devices to promote a correct posture and reduce voltage in the spine. When addressing the underlying causes of low back pain and providing comprehensive rehabilitation, physiotherapy plays a crucial role in the recovery process.

Exercise Program for Low Back Strain:

A complete program for lower back pain can include the following:

  • Strengthening of the trunk: exercises such as plates, pelvic inclinations and bridges focus on the abdominal, back and hip muscles, improving the stability and support of the spine.
  • Stretching: soft stretching exercises, such as cat carrillion, sticks of the hamstrings and stretching of the hip flexors, help increase flexibility and relieve muscle tension in the lumbar area.
  • Aerobic conditioning: lo w-impact activities such as walking, swimming or using an elliptical machine can help improve cardiovascular health without subjecting lumbar spine to excessive tension.
Exercise Description
Iron Match up face down and raise your body with the forearms and toes, keeping a straight line from head to toe. Keep the position for 30 seconds, gradually increasing the duration as the force improves.
Ischiotibial stretching Sit on the edge of a chair, extend a leg stretched forward and keep the other foot resting on the ground. Lean forward until you feel a soft stretch on the back of the thigh. Keep the position for 30 seconds and repeat the operation on the other side.
Walk Walk at a light pace for at least 30 minutes a day, trying to gradually increase the duration and rhythm over time.

Use of Back Braces and Supports

The use of belts and back supports can be especially useful in the following situations:

  1. Acute low back pain: When a sudden and intense pain is experienced in the lower back, the use of an orthopedic corset can provide immediate relief by reducing the pressure on the affected area and limiting the movement.
  2. Postural support: corsets and back supports can help correct bad postures aligning the spine and favoring an adequate body position. This can be especially beneficial for people who spend many hours sitting or standing, since it reduces tension in the lower back.
  3. Rehabilitation: After suffering a lumbar lesion or undergoing surgical intervention, corsets and back supports can help in the recovery process. These devices provide additional support to the injured area, reducing the risk of a new injury and allowing a controlled movement during rehabilitation exercises.

Note: It is important to consult a health professional before using a corset or back support. They can evaluate their specific ailment and recommend the most appropriate device and the duration of their use to obtain optimal results.

Massage Therapy and Acupuncture

Regarding the treatment of low back pain, alternative therapies, such as masotherapy and acupuncture, have received great attention for their possible benefits. These no n-invasive treatments offer holistic approaches to pain treatment and have been widely used to relieve symptoms associated with various musculoskeletal conditions, including low back pain.

The Benefits of Massage Therapy

Massage therapy consists in the manipulation of soft tissues, including muscles, tendons and ligaments, to improve general wel l-being and promote healing. It is believed that it helps to relieve low back pain by increasing blood flow, reducing muscle tension and releasing endorphins, natural analgesics of the body. According to research studies, it has been shown that massage therapy:

  1. Reduce the intensity and frequency of pain
  2. Improve flexibility and movement amplitude
  3. Improve sleep quality
  4. Reduce stress and anxiety levels

The Effectiveness of Acupuncture

Acupuncture, a practice of traditional Chinese medicine, involves the insertion of fine needles into specific points on the body to stimulate the flow of energy and restore balance. When it comes to lower back tension, acupuncture is believed to relieve pain by:

  • Promotes the release of endorphins
  • Reduce inflammation and swelling
  • Improved circulation

Research has suggested that acupuncture may be an effective treatment option for low back pain, including strain. A study published in the Journal of Pain found that acupuncture provided significant pain relief and functional improvement to patients with chronic low back pain compared to sham acupuncture and conventional therapy.

Prevention and Long-Term Management of Low Back Strain

1. Maintain correct posture: Good posture is essential to support the spine and reduce tension in the lumbar area. When sitting, make sure you do so with your shoulders relaxed and your feet flat on the floor. When standing, distribute your body weight evenly over both feet and avoid slouching. Additionally, use ergonomic chairs and supportive pillows to maintain proper spinal alignment.

  • Use ergonomic chairs and supportive pillows
  • Evenly distribute body weight when standing
  • Sit up straight, with your shoulders relaxed and your feet flat on the floor.

Remember that maintaining correct posture is not only important during everyday activities, but also when lifting heavy objects. Avoid bending your back and instead use your leg muscles to lift and carry loads. This will significantly reduce stress on your lower back and minimize the risk of injury.

2. 2. Exercise regularly: Physical activity plays a vital role in strengthening the muscles that support the spine. Incorporate exercises that specifically target your core muscles, such as planks, bridges, and pelvic tilts. These exercises help improve stability and flexibility, reducing the risk of lower back strains. Additionally, include aerobic exercise, such as walking or swimming, to improve overall fitness and maintain a healthy weight. Being overweight or obese overloads the spine and increases the chances of suffering from lumbar strain.

  1. Include core strengthening exercises such as planks, bridges, and pelvic tilts.
  2. Incorporate aerobic exercises such as walking or swimming.
  3. Maintain a healthy weight to reduce stress on your spine.

By following these preventative measures and incorporating regular exercise into your routine, you can significantly reduce your risk of low back pain and improve long-term control of the condition. Remember to always listen to your body and consult a healthcare professional if you experience persistent or worsening symptoms. Your medical team can provide personalized guidance and suggest additional strategies to help you maintain a healthy back.

Author of the article
Dr.Greenblatt M.
Dr.Greenblatt M.
Medical oncologist at the Robert Larner College of Medicine, MD, at the University of Vermont

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