Lumbago

What is known as lumbago?

Lumbago, also known as acute lumbago or acute lumbar syndrome, is a sudden onset of back pain that is particularly noticeable in the lumbar spine.
Sometimes the sciatic nerve is also affected, which is then referred to as lumbo-ischialgia.
This type of back pain comes without warning and often causes severe discomfort.
The symptoms usually improve on their own within a short time, supported by measures such as heat treatment and, if necessary, painkillers.

Lumbago is often triggered by sudden movements such as bending, lifting or twisting, which can overload the back.
External influences such as cold and wet conditions can also exacerbate the symptoms.
The causes can be varied, from muscle tension and signs of wear and tear on the intervertebral discs to inflammatory irritation of the intervertebral joints and arthrosis.

There are several risk factors that can promote the development of lumbago.
These include weak back muscles, poor posture, obesity, lack of exercise, stress and emotional strain.
Typical symptoms are severe, often one-sided pain in the lower back, which can severely restrict any movement.
This pain can radiate into the legs and is often described as stabbing, pulling or drilling.
Sufferers tend to bend forward to relieve the pain, as the mobility of the lumbar spine is severely restricted.

To alleviate the discomfort, sufferers can try lying on their side with their legs bent or taking the supine position to relieve the pressure on the affected area.
Lumbago should be taken seriously, as it can be both a temporary back problem and a sign of more serious conditions such as a slipped disc.

Why do you get lumbago?

Lumbago can be caused by various triggers, which are often associated with sudden or jerky movements.
Typical causes include heavy lifting, abrupt movements or heavy strain on the lower spine.
Patients often report that the acute low back pain is triggered by a careless movement or lifting heavy objects.
According to recent studies, these moments of carelessness, especially if they occur in an unfamiliar posture, are the most common cause of lumbago.

In addition to mechanical stress, psychosocial factors also play a role in the development of lumbago.
Stress, overwork, fatigue and other psychological strains can also be triggers for acute lumbago symptoms.
The back pain is often caused by a combination of a blockage of the vertebral joints and reflex tension in the back muscles.

However, hours or even days can pass between the triggering event and the onset of lumbago pain.
This means that acute lumbago can be triggered not only by acute physical stress, but also by gradual overload or psychosocial factors.

What to do with lumbago?

Acute lumbago can occur suddenly and cause severe back pain.
Here are some proven measures to alleviate the discomfort and promote recovery.

Pain therapy

As lumbago is usually only very painful for a few days, you should only take painkillers for a short time and in the lowest possible dose.
Remember that even over-the-counter medications can have undesirable side effects and are not equally well tolerated by everyone.
Painkillers such as non-steroidal anti-inflammatory drugs (e.g. ibuprofen and diclofenac) and analgesics (such as paracetamol) have a systemic effect, i.e. they have an effect throughout the entire body and are taken orally.

You may also have tried pain gels and creams.
These products, which contain active ingredients such as felbinac, diclofenac or herbal extracts such as arnica and devil’s claw, can also help to relieve pain.
As they are applied locally to the skin, they do not act systemically via the digestive tract or bloodstream, which may make them better tolerated.
However, be aware that these gels and creams may cause skin reactions.
Some pain gels have a cooling effect, while there are also warming variants among the pain creams.

Heat

If you have pain in your lower or upper back or neck and it is a common case of lumbago, local heat therapy can usually have a soothing effect.
Heat dilates the blood vessels, promotes blood circulation and supports tissue regeneration.
In addition to traditional methods such as hot water bottles, electric blankets or red light irradiation, self-adhesive heat patches can also help to relieve tension in the affected area.

Depending on the product, the heat pads and wraps release a constant heat of around 40 °C directly into the tissue for eight to twelve hours and can be worn comfortably at home, on the move or at work.
This continuous supply of heat also helps to relax tense muscles, especially when used during gymnastics and stretching exercises.

However, if you react to the heat therapy with severe pain, please discontinue use immediately!
If there are inflammatory processes in the tissue, high blood pressure or diabetes, heat can be counterproductive.
In such cases, it may not be ordinary lumbago and complications may be present.
It is therefore important that you have your symptoms checked out by a doctor.

Further home remedies and tips for lumbago

Step positioning is an effective method for relieving pressure on the lumbar spine.
To do this, lie on your back and place your legs on a raised cushion, a chair or an armchair.
Your thighs should point vertically upwards and your lower legs should rest on the cushion to achieve a 90-degree angle between your thighs and lower legs.
A rolled-up towel under your head and the small of your back can help to relax all the muscles in your torso.

Acupuncture and acupressure, tried and tested in traditional Chinese medicine (TCM), are also well-known methods for relieving muscle tension.
By stimulating certain trigger points with needles or pressure, not only should the muscle tension be relieved, but the underlying causes of the tension should also be positively influenced.

Massage is another effective way to relieve tense and hardened muscles.
Both wellness and medical massages can help, especially when combined with heat and anti-inflammatory oils such as arnica, thyme or St. John’s wort oil.
Kinesiotaping, the application of elastic adhesive strips to the affected areas, can also improve blood circulation in the skin and have a regenerative and pain-relieving effect on the underlying muscles.
It also supports stability and improves posture.

For healthy sleep and to relieve pressure on the back muscles, experts often recommend sleeping on your back with no pillow or just a flat pillow.
Make sure to adjust the mattress and pillow to your body type.
Side or stomach sleepers may need special pillows to balance out the pressure on the neck muscles.

Movement therapy

Exercise therapy is often an effective treatment for lumbago.
Many complaints result from a lack of movement and incorrect strain, which is why targeted movement exercises can be important.
It can also be helpful to avoid stress and create a temporary distance from everyday movement sequences.

At the NUHR Medical Center, we rely on a multimodal and multiprofessional approach, specializing in various forms of pain, including back pain.
The focus is not only on treating the symptoms, but also on investigating the causes.
Medication is used in a targeted manner when appropriate, with a focus on individually tailored forms of therapy.
The NUHR Med Concept is based on the pillars of individuality, intensity and regularity of the therapies, which are tailored to the respective patient.
This can include spinal therapy according to Dorn and Breuss or back training according to Tilscher.

In addition, our specialists are skilled in arsonvalization, a treatment using electrical currents, as well as kinesio taping, which stimulates skin receptors and can stabilize muscle tension.
For expectant mothers, individual programs are offered to address specific needs during pregnancy.

How do I get rid of lumbago quickly?

If the witch has shot so sharply that you can barely move, you can provide quick relief with a combination of back and neck stretching exercises, local heat applications and a painkiller.
A good first step is to lie flat on the floor and rest your lower legs on a raised stool or chair so that there is a right angle between your upper and lower legs.
This position relieves the lower back and reduces the pressure on the stressed muscles and nerves.

Heat can also be an effective method of relaxing cramped muscles.
A heating pad, hot water bottle or warm cherry stone cushion promotes blood circulation and helps to relieve the pain.
Heat plasters from the pharmacy are also practical as they provide flexible heat and allow you to move despite the discomfort.
Another good tip is to take a hot bath in the evening before going to bed.
The warm water not only relaxes the muscles, but also has a calming effect on the nervous system, which can help to alleviate the pain overall.

Pain-relieving medication can quickly help to reduce the pain.
Non-steroidal pain and inflammation inhibitors such as ibuprofen or diclofenac, which have a systemic effect, are suitable.
Pain gels and creams with active ingredients such as diclofenac or herbal extracts such as arnica and devil’s claw can be applied locally and have a targeted effect on the affected area.

In the short term, manual therapy can remove possible blockages in the lumbar or cervical spine and loosen the tissue.
Targeted manipulation and stretching exercises can provide rapid relief.
In very stubborn cases

an analgesic and anti-inflammatory injection into the affected tissue may be necessary to provide rapid and targeted relief.

Even if it hurts: take slow walks and sit as little as possible to gently stimulate the hardened muscles.
Light stretching exercises for the back and neck can help to loosen the muscles and relieve tension.
Try to breathe consciously and deeply into your stomach to mobilize the diaphragm, which may also be tense and cause your breathing to become shallow.
Deep breathing will help you to calm down and relieve pain, even if it is severe.

What exercise helps with lumbago?

After a lumbago, it is important not to remain in a relieving posture, but to resume gentle movements as soon as possible.
This promotes blood circulation, loosens tense muscles and supports regeneration.
Suitable activities include short walks or exercise in warm water, for example, as they mobilize the muscles without putting too much strain on the spine.
Prolonged sitting and frequent bending should be avoided as they can aggravate the pain.

Mobilization exercises are also helpful to improve the mobility of the lumbar spine.
One effective exercise is stretching the posterior muscle chain while standing: To do this, stand at a table with your arms supported, bend your knees slightly and hollow back, then slowly straighten your knees to feel a stretch.
Hold this position for at least 30 seconds and repeat the exercise several times.

Another effective exercise is to place your legs against a wall while lying on your back.
To do this, lie on your back, place your legs against the wall and let the soles of your feet point towards the ceiling.
This position relieves pressure on the lumbar spine and can help to relax the muscles.

Self-massage can also help you to relax and relieve pain.
Use a massage ball or tennis ball to specifically massage the muscles in the lower back or buttocks.
These areas are often tense in the case of lumbago or acute back pain.
Place the massage ball under the affected muscle, for example in the lower back or buttocks.
Apply gentle pressure and make small rolling movements with the ball.
This can help to relieve hardening and tension, which is often associated with pain.
The massage stimulates blood circulation, which helps to relax the muscles and can support the healing process.
Be careful to adjust the pressure and movements so that it is comfortable and does not cause additional pain.
Self-massage can be a good addition to heat applications and rest periods to alleviate the symptoms of lumbago.

To make the exercises as effective as possible, it is important to proceed slowly and carefully.
Start with a small range of movement and gradually increase this as the pain improves.
If an exercise increases the pain, adjust the intensity and range of movement accordingly.

These exercises can be repeated several times a day to aid recovery from lumbago and promote a return to normal mobility.
Targeted exercise therapy can help to prevent further complaints and improve back health in the long term.

How long does lumbago last?

The healing time for lumbago can vary greatly depending on the severity of the symptoms and the individual circumstances.
In general, the acute pain of typical lumbago subsides within two to five days.
After about a week to a maximum of two weeks, the lumbago should normally be completely gone.
However, there are cases in which the symptoms can last longer, sometimes even for four to six weeks.

Effective pain therapy promotes recovery.
It is also important to regularly exercise the abdominal and back muscles in order to improve the stability of the spine and prevent relapses.
These measures promote the healing process and help to ensure that the symptoms subside completely.
If the symptoms do not subside even after several weeks, this could be an indication of a specific spinal disorder that should be investigated by a doctor.

How do I prevent lumbago?

There are many practical measures that you can integrate into your everyday life to prevent lumbago.
An upright posture plays a central role in this.
Whether you are sitting, standing or walking, avoid staying in one position for too long to avoid overloading your back muscles.
Ergonomically designed workstations, where your chair and desk are set at the right height, also promote a healthy posture.

Regular exercise helps to prevent back pain.
Targeted exercises to strengthen the back muscles improve the resilience of your back and contribute to better posture.
When lifting heavy objects, it is important to use back-friendly techniques by bending your knees and keeping your back straight to relieve the strain on your spine.

Keep your back warm, especially in the cold seasons, and avoid draughts.
This will help prevent tension.
Regular stretching exercises help to improve the flexibility of your back muscles and reduce tension.
Maintaining a healthy body weight through a balanced diet and regular physical activity is also important to avoid additional pressure on the spine.

Stress plays another crucial role in the prevention of back pain.
Techniques such as meditation, yoga or simple breathing exercises can help to release tension in the body and prevent muscle tension.
If you have a sedentary job, stand up regularly, stretch and take short breaks to relieve your muscles and stimulate blood circulation.

The wrong mattress and pillow can also contribute to back pain.
Choose a mattress and pillow that suit your body shape to not only promote healthy sleep but also prevent back pain.