"Lumbago" is the more correct term to indicate back pain, a disorder as common as it is annoying, which recognizes numerous and heterogeneous causes of origin. Back pain is a suffering that affects individuals of every race, age and social rank. The perceived pain can be acute or chronic, intermittent or continuous, disabling or bearable, and can be accentuated or attenuated by performing certain movements. There are therefore many nuances that back pain assumes: the pain felt changes from subject to subject based on the cause that triggered it.
Among the main etiological agents of low back pain, we mention: incorrect living habits (obesity, a sedentary lifestyle, incorrect posture, too soft mattress), anxiety and stress (tensions discharge on the back), inadequate or improperly practiced sports, severe trauma to the spine ( eg herniated disc, whiplash, witch's blow), pathologies of the vertebral column (spondylolisthesis, scoliosis, sciatica) etc.
What to do
- Reduce the loads on your back
- Protect your back from trauma and avoid sudden movements
- Practice sport and physical activity regularly. To remedy back pain it is advisable to focus on toning and stretching exercises, to be associated with moderate aerobic activity
- Practice physical activity regularly in order to reduce body weight and improve muscle tone and elasticity
- Maintain your ideal weight. In fact, remember that even obesity is a risk factor for back pain
- Always perform movements consistent with the extent of the trauma to your back
- Arranging in an analgesic position (corresponding to the position in which the trauma was felt) is a good remedy to mitigate back pain due to the witch's stroke
- Absolute rest for a period not exceeding 12-48 hours (starting from the moment in which the witch's blow was felt)
- Undergo manipulations and decontracting massages (performed by expert and qualified personnel)
- Hot compresses on the back can temporarily relieve pain
- Avoid cold blows and drafts as much as possible
- Understanding the causes of low back pain to intervene promptly with a specific treatment
What NOT to do
- Undertake a new "do-it-yourself" sports training: if performed incorrectly and undisciplined, power sports - such as bodybuilding - can be very harmful to the cervical spine
- Keep an incorrect position for a long time
- Wear high-heeled shoes often: it is advisable to wear comfortable shoes that are suitable for wearing throughout the day
- Stress. Trying to avoid stress is a good remedy to relieve back pain, since tensions often run down the spine
- Excessive rest: such an attitude does not help back pain, on the contrary it can even worsen the condition. In fact, in conditions of immobility, the musculature tends to weaken becoming even more incapable of bearing the numerous stresses to which it is subjected
- Violent strains and excessive muscular and ligamentous stresses
- Incorrect postural attitudes
- Incorrect lifting technique
What to eat
- Foods rich in calcium and phosphorus, as they positively affect the health of the spine
- Alkaline foods (especially fruits and vegetables rich in magnesium) to prevent back pain caused by arthrosis
- Broths, tripe and boiled (collagen sources) to improve back pain due to osteoarthritis
- Foods rich in phytoestrogens (eg soy): a food remedy particularly indicated for menopausal women suffering from back pain
- Foods rich in Omega 3 and 6 (fish, shellfish, tofu, almonds, walnuts, linseed oil). This is particularly useful for improving back pain due to ankylosing spondylitis
What NOT to Eat
- Avoid eating hard-to-digest foods, such as dips, fries and fat-rich foods. An unregulated diet can promote overweight and obesity, elements predisposing to back pain
- High-protein foods (limit consumption)
Natural Cures and Remedies
To alleviate low back pain due to incorrect positions, it is usually sufficient to apply creams, ointments or compresses formulated with active ingredients with a rubefacing action on the back. To this end, we recommend:
- Chili pepper ( Capsicum frutescens ) → rubefacient, antibacterial, analgesic properties
- Camphor ( Cinnamomum camphora ) → rubefacient properties
- Arnica ( Arnica montana L.) → anti-inflammatory, antirheumatic, revulsive, analgesic properties
Considering that stress and tension can accentuate lower back pain, the affected patient can take relaxing and anxiolytic herbal teas, formulated with active ingredients such as:
- Chamomile ( Chamomilla recutita ) → mild anxiolytic and sedative properties
- Valeriana ( Valeriana officinalis ) → hypnotic, anticonvulsive, sedative properties of the central nervous system
- Escolzia ( Eschscholtzia californica ) → sedative, hypno-inducing, analgesic, relaxing, antineuralgic and spasmolytic
- Tiglio ( Tilia cordata ) → relaxing, anxiolytic properties
- Zinc: remedy against stress (to be taken in the form of tablets)
Pharmacological care
- NSAIDs (non-steroidal anti-inflammatory drugs):
- Ibuprofen (eg. Brufen, Moment, Subitene)
- Acetylsalicylic acid (eg Aspirin, salicin, Vivin C, Ascriptin)
- Naproxen (Aleve, Naprosyn, Prexan, Naprius)
- Corticosteroid drugs: exert a powerful anti-inflammatory activity:
- Prednisone (eg. Deltacortene, Lodotra)
- Methylprednisolone (eg, Solu-medrol, Depo-medrol, Medrol, Urbason)
- Injection of local anesthetics:
- Lidocaine (eg Lidocaine Molteni Hydrochloride, Xylocaine)
- Opioid painkillers: when the pain is too intense. They are taken orally.
- Hydrocodone: for example Vicodin (not sold in Italy).
Prevention
- Maintaining a normal body mass index ensures long-term preservation of articular cartilage integrity, preventing diseases responsible for back pain
- Take a correct position during the upright position:
- Keep your feet apart
- Flex the lower limbs from time to time for greater stability
- To move a load, it is advisable to keep the weight close to the body's center of gravity
- To lift a load, bend slightly bending the knees and widen the support base, keeping the spine straight
- To get out of bed, it is recommended to turn the body on its side, place your hands on the bed (as close as possible to the body) and let the legs go down from the mattress. By following these simple tips it is possible to prevent back pain
Medical treatments
Before proceeding with any medical intervention, it is recommended to undergo diagnostic tests aimed at identifying the cause triggering back pain.
- Alternative therapies:
- Acupuncture
- Physiotherapeutic massages
- Osteopathy
- Chiropractic
- Laser Therapy
- electrotherapy
- Cryotherapy
- Oxygen-ozone therapy for back pain dependent on herniated discs. It involves the introduction of an oxygen / ozone mixture in the interdiscal area. In fact, ozone exerts a discreet anti-inflammatory power reducing the disc pressure
- Discectomy intervention: when back pain depends on a herniated disc
