Lumbar Spine
Lower back pain is especially common, and when this pain is both chronic and severe, it can make daily movement difficult. Pain of the lumbar spine can be tied to poor posture and misalignment, but it can also result from more serious conditions.Â
Symptoms and Possible Causes
Disc Degeneration
Intermittent or continuous back pain. Worse by movement, coughing, sneezing, or standing for long periods of time ,spasm of the back muscles, pain pins and needles -numbness or weakness that starts near the back or buttock and travels down the leg to the calf or into the foot
Spinal Stenosis
The pain might be dull and confined to lower back, or it could be an electric-like pain that radiates into the leg(s). The pain can vary over time, possibly flaring up during certain activities. Sometimes the pain is more of a pins-and-needles tingling or numbness sensation with weakness.
Facets Syndrome
Throbbing lower back pain that radiates into the buttocks or upper thighs. Bone spurs, inflammation, pain that is exasperated through certain spine movements, like twisting your back, bending over, leaning back, etc.
Sciatica problems
Pain that radiates from your lower (lumbar) spine to your buttock and down the back of your leg is the hallmark of sciatica. Widely, mild ache to a sharp pain, burning sensation or electric shock. Â Numbness, tingling or muscle weakness in the affected leg or foot.
Spondylolisthesis Instability
Persistent lower back pain, stiffness in your back and legs, lower back, tenderness, thigh pain, tight hamstring, and buttock muscles.
Tips to relieve the pain
What you need to do ...
To Do …
- Take a few days off from activities that aggravate your symptoms.
- Use an ice pack in a towel and place it on your area with burning sensation (20 minutes every 2 – 3 hours)
- Take small steps when walking.
- Use pillow under your knee (lay on the back) or between your knees (site)
- Use a good anatomical mattress and pillow.
Not To Do …
- Lay or sleep on the couch. Do not sleep with the face down.
- Bend a twist your spine. Avoid lifting weights.
- Do not walk without shoes on the spine. Choose shoes anatomically.
To Do …
- Use a chair that provides support you low back or all spine (use a pillow).
- Move your chair close to the desk or table to keep a good posture.
- Use a pillow to sit on the chair to reduce the numbness.
- Place your feet parallel to the ground. Use footrest under helps a lot.
- Use lumbar spine belt to support your back.
Not To Do …
- Slouch when sitting – do not roll your back and your shoulders forward.
- Sit for long time. Change positions from sitting to standing walk and back.
- Avoid bending forward or turning your back.
To Do …
- Warm up before exercising and stretch your back muscles afterwards
- Take regular breaks from repetitive exercises.
- Gentle exercise low impact like swimming and walking.
- Some exercises for your core stability muscle.
- Use good, firm shoes, or use special insoles if you have flat feet.
Not To Do…
- Suffer or continue to exercise with pain.
- Overexercise tired muscles.
- Overextend or overbending your back during your exercises.
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