Read our tips for alleviating and preventing this common, painful symptom

Lower back pain is an extremely common complaint, and almost 80% of people will experience it at some point in their life.

Lumbago or low back pain is defined as “pain originating between the last rib and the buttocks which may spread to the lower limbs”. Because this is an important weight-bearing area, injuries are frequent. In most cases, lumbago settles within a fortnight but sometimes it can persist and cause serious problems that interfere with normal daily activities.

It is not an illness but a problem or symptom caused by different factors such as strains or poor posture.

What can I do to ease my lower back pain?

1. Pain relief

In case of very acute, sudden onset back pain caused by a certain movement, apply heat to the area

2. Healthy posture

Adopt positions that do not aggravate the problem and find out what is most comfortable for you. However, avoid staying in the same position for long periods. In bed, lie on your side with your legs bent or face up with your legs bent over a cushion.

If you have persistent lower back pain, pay attention to your posture (sit with a straight back, pick up weights with your knees bent, lie face up or on your side with your knees bent).

3. Keep moving

Total rest is not recommended. It is better to move about, stand up and walk about (albeit gently and slowly) than to keep still, sit for long periods or stay in bed. Whether the pain is sudden and stabbing or recurring, exercises that improve flexibility such as Tai Chi, Yoga and Pilates may help you to recover.

4. Strengthen your lower back

Exercises that strengthen the back are ideal for improving mobility in people prone to pain in this part of the body. They are based on repetitive movements and working muscle groups. It is best to start with stretches when the pain recdes, since these improve mobility of a joint and lengthen contracted muscles.

5. Medicines

Analgesics and anti-inflammatory drugs can help. Don’t forget that pain killers are not a permanent solution to lower back pain, but part of a treatment that should be prescribed by a specialist.

Take care of your back for the future

Although these tips will help you to relieve pain and get you back to your daily routine, prevention is always the best medicine. There are three aspects of this:

– Stay active physically and mentally (you will prevent obesity and feel fitter)

– Watch your posture and be careful not to make unnatural movements, particularly when lifting weights. Take care not to strain your back.

– Keep the muscles in your lower back and abdomen in good condition.

Be aware of your body, listen to its needs and move carefully, and you will avoid potential risks to your health.

This post is also available in: Italian