Most people at some time in their life will experience lower back pain, which also known as Lumbago. Knowing what Lumbago is and some ways to help relieve the symptoms may save you from some painful days.
There are many different degrees of lower back pain that people with Lumbago suffer from. Some people may have severe pain which may need medical attention or some may have a constant ache. The pain may be intensified from such things as being overweight, damp or cold weather, having very bad posture, or the straining of the lower back muscles. Lumbago can also get worse the older and more unconditioned a person gets.
What is Lumbago
Lumbago is most often caused by the straining of the lower back muscles. This can occur from a sudden bending or twisting motion or from improper technique when lifting something that may be heavy. Sometimes the muscle strain to the may not be felt immediately and may come on gradually as the area tightens up. Since Lumbago is muscular in origin, there are ways that these symptoms can be reduced or alleviated. Such things as improving posture, reducing body weight, cardiovascular exercises, weight training, and stretching, are all techniques that can be done to prevent Lumbago.
What You Can Do
Low impact aerobics like swimming, bike riding, and walking will help build up your conditioning and help you lose those unwanted pounds. Begin with a regimen of 2-3 days a week of 15 minutes of light aerobic work. Gradually build yourself up to 30 - 40 minutes for 4-5 times a week and watch the results really start to kick in!
Strengthening the core muscles is crucial to preventing Lumbago. Having strong abdominal muscles will give support to your lower back. It is also important to strengthen the muscle of the lower back as having muscle balance of strong lower back muscles and strong abdominal muscles will give you the core balance needed to help prevent getting Lumbago. Your core is a natural girdle that straightens you up, pulls you in, and protects your lower back. Often people will want to work there abs everyday but one must remember that it should be treated like any other muscle group and not worked everyday. Working abs everyday will often lead to straining the lower back muscles especially if the exercises are not done properly.
Stretching exercises will give you a greater range of motion and increase your flexibility. When stretching, 10-15 minutes of moderate stretching is usually enough. It is important to stretch your hamstrings which are the muscles in the back of the upper legs. Having hamstrings that are loose and not tight will give your lower back a better range of motion. Having flexible hamstrings does not put the strain on your back muscles as tight hamstrings will. Stretching is another great way to help prevent Lumbago.
Having Lumbago can be devastating to a person's everyday life. Knowing there are some steps you can take to improve your posture, muscle strength and general fitness can lessen the symptoms and possibly prevent Lumbago.
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