Managing Acute Lower Back Pain
What is Acute Lower Back Pain?
Acute lower back pain, often referred to as a “lumbago,” occurs suddenly and can significantly disrupt daily activities due to intense pain. The following are basic measures to minimize pain during the acute phase, which refers to approximately 1 to 2 days after onset:
- Rest: Avoid strenuous activities and maintain a posture that does not strain the back.
- Cooling: Applying ice packs can help reduce inflammation and swelling.
- Pain relief medication: Consider short-term use of pain relievers if the pain is severe.
Caution: Long-term use of medications or excessive reliance on support like corsets can lead to muscle weakening and increase the risk of recurrence.
Main Causes of Acute Lower Back Pain
The causes of acute lower back pain are varied, but the following four types are commonly observed:- Muscle inflammation: Inflammation due to excessive use of the spinal erector muscles.
- Intervertebral disc issues: Such as disc herniation.
- Facet joint problems: Conditions like spinal stenosis or degenerative spine diseases.
- Sacroiliac joint issues: Problems with the pelvic sacroiliac joint.
Muscular lower back pain is most common. Strengthening the inner muscles that support the back can be an effective prevention method.
Exercises to Strengthen Inner Muscles
Strengthening your inner muscles can help reduce the strain on your back. Here are some basic exercises:
- Drawing-in maneuver: Lying on your back, pull your navel towards your spine.
- Back bridge: While lying on your back, lift your buttocks which strengthens the back and abdominal muscles.
Point: Choose exercises that can be performed without pain and incorporate them into your daily routine.
Lifestyle Tips for Preventing Recurrence
- Avoid strenuous postures: Especially bending forward, which can put a strain on your back.
- Manage stress: Being sensitive to pain, it’s important to have time to relax.
- Weight management: Increased body weight can place additional strain on your back.
Lower back pain is a common condition, and understanding its causes, acute management, and prevention of recurrence is crucial. Incorporating exercises to strengthen the inner muscles and adhering to daily lifestyle tips can help prevent its recurrence.
