{"id":6665,"date":"2019-06-03T02:04:11","date_gmt":"2019-06-03T02:04:11","guid":{"rendered":"https:\/\/simplyhealth.io\/?p=6665"},"modified":"2021-06-10T13:37:48","modified_gmt":"2021-06-10T13:37:48","slug":"14-tips-for-lumbago-pain-relief","status":"publish","type":"post","link":"https:\/\/simplyhealth.io\/14-tips-for-lumbago-pain-relief\/","title":{"rendered":"14 Tips for Lumbago Pain Relief"},"content":{"rendered":"\n
\"\"<\/figure><\/div>\n\n\n\n

If you are familiar with the word Lumbago, then you are probably in the category of person this article is written for.  Lumbago is a fancy way of saying the pain of the lower joints and muscles of the back.  It comes from the late 17th century, its Latin root lumbus, meaning loin; which makes sense as that describes accurately the lower back area included.  <\/span><\/p>\n\n\n\n

It seems fairly obvious that this can be caused by a countless variety of things, so let us get into the nitty-gritty, the juice, really\u2026 of how to relieve such a situation as much as possible.  <\/span><\/p>\n\n\n\n

Remember that meeting and consulting with a licensed professional is often the best approach, but\u2026 until then\u2026 there\u2019s always the internet; which\u2026 does have a lot of good tips, considering it is built upon darn near-global experience and input.  So, without further ado\u2026 eight tips for relieving Lumbago.<\/span><\/p>\n\n\n\n

1. Massage<\/strong>:  <\/span><\/h3>\n\n\n\n

The sometimes sudden onset pain of lumbago may be relieved by massage of the quadratus lumborum or QL.\u00a0 This muscle <\/a>runs from the hip to the lower spine, then up to the lowest rib.\u00a0 If this muscle seizes up, pain can often occur.\u00a0 Maybe an individual has been overactive and the muscle is acting up.\u00a0 In any case, this can sometimes help relieve lumbago.\u00a0 <\/span><\/p>\n\n\n\n

You may use a tennis ball or your hands, or similar, to press into this area of the muscle on either side of the lower spine.  It is also a good idea to try walking a little bit, bending over forward to stretch this area, as well as bending to either side to stretch it.  Be gentle, and only go as far as you are able to without being risky to cause more pain.  Do what feels comfortable for you.<\/span><\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

2. Stretch<\/strong>:  <\/span><\/h3>\n\n\n\n

Stretching <\/a>is key.\u00a0 The gluteus Maximus and minibus are often involved in lumbago pain.\u00a0 They connect to your hip and thigh.\u00a0 They are important in treatment here so make sure to give them a good massage and stretch, too.\u00a0 You may use a foam roller, ball, or hands to massage.\u00a0 If using a ball, try putting legs up the wall, back on the floor, and then ball under the glutes.\u00a0 <\/span><\/p>\n\n\n\n

The Pigeon yoga pose is a great one for stretching this area.  For this pose, you start on your hands and knees in box pose, and then bring one knee up to the wrist it was behind while bringing that foot attached to it to the opposite hip, and then resting your hips on the floor with the opposite leg outstretched long straight back behind the body.  Make sure to do both sides to maintain balance. <\/span><\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

3. <\/strong>Cold:  <\/strong><\/span><\/h3>\n\n\n\n

Icing wounds is recommended within the first twenty-four to forty-eight hours, due to its keen ability to reduce inflammation<\/a>.\u00a0 Inflammation is something that is basically never desired to have in the human body.\u00a0 It causes aging and lots of not good things.\u00a0 <\/span><\/p>\n\n\n\n

So, as initially uncomfortable as it is, within five to ten minutes, you will start to notice the pain-relieving properties taking effect.  And, within the next one to three days, you will really see the difference icing can make.  <\/span><\/p>\n\n\n\n

This Ph.D. Associate Professor at the Maryland School of Medicine, Dr. Reicherter, swears by this technique.  She recommends that treatment is given in twenty-minute segments so that the back and skin are given a break to rest.  She says that after forty-eight hours if one prefers heat, they may switch to that.<\/span><\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

4. <\/strong>Heat:  <\/strong><\/span><\/h3>\n\n\n\n

Heat can provide healing benefits to a back riddled with pain caused by muscle spasm and tightness<\/a>.\u00a0 This works in a few ways.\u00a0 One is by dilating the blood vessels in the area the heat is applied.\u00a0 This introduces more oxygen to the area, improving the healing process.\u00a0 Another model of this method is that when the sensory receptors are sending temperature signals to the brain, they have less power to send pain signals to the brain, thereby lowering the pain signals\u2026 a simple overstimulation to reduce the power.\u00a0 <\/span><\/p>\n\n\n\n

The heat therapy also works by softening the muscles\u2026 almost like melting butter, in order to reduce stiffness, a very good thing in these cases.  A healthy back is a flexible back.  A hot bath or lying on a heating pad is a great way to soothe exhausted, achy muscles that are causing you pain.  You can apply these techniques easily to your routine.<\/span><\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

5. <\/strong>Epsom Salt:  <\/strong><\/span><\/h3>\n\n\n\n

Epsom salt<\/a> has been around a long time, but not everyone knows how it works and why it helps.\u00a0 Epsom salt is actually made up of magnesium and sulfate.\u00a0 <\/span><\/p>\n\n\n\n

Magnesium is known to reduce inflammation, reduce artery hardening, and help nerve and muscle functions.  It also regulates three hundred and twenty-five enzymes in the body.  Sulfites help flush toxins, aid in the absorption of nutrients, and relieve migraine headaches.  Wow.  That sounds like a lot of reasons to take a bath in Epsom salts if you asked me.  <\/span><\/p>\n\n\n\n

A lot of the pain caused by lumbago is related to inflammation.  Pairing this with a heat or cold technique listed here can really get you going to a state of pain relief and reduced stress and tension.  Not to mention the other health benefits it provides, such as stroke, heart disease, and blood clot prevention, as well as anxiety and stress reduction. <\/span><\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

6. <\/strong>Gentle Movement:  <\/strong><\/span><\/h3>\n\n\n\n

Even though it is uncomfortable to move\u2026 not doing so can cause even more stiffness<\/a>, leading to even less able to move.\u00a0 Try pairing multiple, if not all, of the techniques listed here to give the most benefit to your achy back.\u00a0 <\/span><\/p>\n\n\n\n

Adding heat before and icing after these activities can make them more enjoyable and easier to get through.  Swimming, bicycling, walking, and yoga\u2026 whatever you feel you can do will benefit your back so very much, and make it happy in the long run.  If the pain is distracting while exercising\u2026 try walking with a friend to help provide emotional support, a distraction from the pain, as well as for added safety in case something happens along the walk you need support for.  <\/span><\/p>\n\n\n\n

There is safety in numbers.  Aerobic exercise is especially helpful for the back\u2026 likely all of the fresh oxygen coming into the body to promote healing.<\/span><\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

7. <\/strong>Lie Flat:  <\/strong><\/span><\/h3>\n\n\n\n

Laying flat on your back on a firm surface\u2026 the floor included\u2026 is said to help greatly with back pain.\u00a0 The support of the firm floor provides a solid foundation for the spine<\/a> to rest upon and realign with.\u00a0 \u00a0 This is considered the best sleeping position, even for people who do not have back pain currently.\u00a0 <\/span><\/p>\n\n\n\n

You can also place a pillow under the knees which creates a slight bend, which will relieve pressure from the lower back area.  Ideally, the head will remain facing up, as opposed to tilting to either side.  You can put a pillow on either side of the head to help support this throughout the night.  <\/span><\/p>\n\n\n\n

If this is too uncomfortable, sleeping on the side with a pillow between the knees is an option, as well.  This will restore alignment of the hips and therefore spine.<\/span><\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

8. <\/strong>Build Muscle:  <\/strong><\/span><\/h3>\n\n\n\n

Ultimately, for long term relief of lumbago pain\u2026 individuals will need to build up the muscles of the lower back, in a balanced way, that will support the spine naturally no matter what you are doing or how you are oriented.  <\/span><\/p>\n\n\n\n

This does not need to be thought about while in the midst of an acute pain episode, but it does need to be considered overall.\u00a0 Yoga<\/a>, gym machines, pilates, or any form of exercise will be fine, so long as you are conducting your body in a way that is healthy and respecting the integrity of your structure.\u00a0 Be careful not to overstrain your muscles, and be sure to stretch, relax, and maybe soak after.\u00a0 <\/span><\/p>\n\n\n\n

Some yoga moves include locus, in which you lie on your stomach out flat, and lift all limbs (arms and legs) and head and hold for a few breaths. <\/span><\/p>\n\n\n\n\n\n\n\r\n

<\/div>