Many of us know it only too well: sitting at a desk in the office for hours on end often means that we don't move enough during our working day. This weakens the back muscles and provides the best conditions for lumbago, which is usually referred to in technical jargon as lumbago. This sudden, stabbing pain in the lower back can not only be extremely unpleasant, but can also severely restrict everyday life.
But what exactly is lumbago? How can it be treated and, more importantly, what can you do to prevent it from occurring in the first place? In this article, we will not only show you which exercises can help with acute lumbago, but also how you can prevent it by taking preventative measures.
What is lumbago exactly?
The sudden onset of back pain in the lumbar spinewhich is usually severe and stabbing, is known as lumbago or acute lumbalgia in medical terminology. It is not a disease, but merely a symptom that can occur for very different reasons.
When your back goes on strike: symptoms of lumbago
Lumbago often comes quicker than you can say ‘Ouch!’. Sudden severe, burning or sharp pain in the lower back is probably the most obvious sign of lumbago. It feels as if someone has abruptly put the musculoskeletal system on pause - and that's exactly what happens.
The spine becomes stiff and the back muscles harden. Movement becomes virtually impossible due to the pain in the lumbar vertebrae and sacrum.
The symptoms of lumbago are often confused with a slipped disc, or a slipped disc is held responsible for lumbago. However, this is rarely the cause of lumbago.
This is what happens with a herniated disc:
Increased pressure, for example when you bend over, can cause the gelatinous core to bulge. This is known as a bulging disc. If the fibrous ring is torn by the pressure, this is called a herniated disc. The disc then falls forward. The bulging or herniated disc presses on the nerve roots coming from the spinal cord, causing severe pain in the lumbar spine.
Causes of a lumbago
One wrong movement is often enough: Turning the wrong way, standing up crookedly, lifting a crate of water or even just putting the dog on a lead... Everyday movements such as bending, lifting or stretching can often be the trigger for lumbalgia.
The following occurs with lumbago:
Incorrect movements can quickly cause the muscles in the lumbar vertebrae to become tense. Abrupt movements or an unfavourable posture when bending down or lifting a heavy object can cause the small joints of the spine to get caught or even block two vertebrae that can otherwise move against each other.
As there are numerous nerves and nerve fibres in the area of the joints, such blockages are often the cause of severe back pain in lumbago. It can also happen that the spinal muscles suddenly tense up and become acutely blocked. Of course, nerves can also become trapped in the process.
In short, most of the severe pain caused by lumbago is due to muscle tension or blockage.
Lumbago - What can you do?
Anyone who has strong back pain due to a lumbago, wants to be free of the pain as quickly as possible and, above all, be able to move again. In this case, it helps to move as ‘normally’ and naturally as possible and to avoid postures that cause strain. After all, any posture that is too relaxed can lead to new tension.
The most important tip for treating lumbago is therefore:
Movement instead of bed rest!
Stay relaxed: These help with lumbago
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Go for a walk: The gentle, light walking activates the muscles in the back area, which can relieve tension.
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Heat: As a well-known miracle cure for muscle tension, heat can also have a soothing effect. For example, place a hot water bottle or cherry stone cushion on the painful area or try a heat plaster.
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"Stepped posture": Lie flat on your back, bend your legs and place your lower legs horizontally on a stool, high cushion or box. Your lower legs should be positioned high enough to create a 90 degree angle between your lower legs and thighs.
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Regular movement: Movement is the be-all and end-all for lumbago, even if you feel you need to take it easy on your lumbar spine. Even small exercises such as circling the shoulders or bending the back can help to relieve tension and loosen the muscles.
If the pain is very severe and does not subside, a doctor should be consulted. He or she can make a reliable diagnosis and recommend a suitable therapy for the patient.
How long does a lumbago last?
The duration of a lumbago varies from case to case and from person to person. It can take up to several weeks for all symptoms to subside, but the worst pain should subside after just a few days.
However, it is not necessary to be on sick leave for so long. The duration of the symptoms and thus the length of the sick leave can be shortened through targeted exercises.
Can you prevent lumbago?
One of the main causes of lumbago is a lack of exercise. People who spend several hours a day sitting rigidly at a desk at work are often particularly affected.
Although lumbago cannot be completely ruled out, the risk can be significantly reduced through targeted prevention withsufficient exercise and muscle building. In particular, the deep back muscles, which are responsible for stabilising the spine, need exercise to stay strong and flexible.
After all, a strong back is less susceptible.
In addition to regular exercise, a back-friendly back-friendly (sitting) posture in everyday life also plays a decisive role in preventing lumbago. The ergonomic seating furniture from Aeris is specially designed to specifically support these aspects.
Tip: The best back exercises for back pain
With targeted and regular back training, you can effectively prevent lumbago - and it's easy to do, even in stressful everyday life.
Together with our expert, Nike trainer Cecilia Zonta, we show you the best exercises for a strong and pain-free back in this blogarticle. These exercises can be easily integrated into your office routine or home office. With or without an office chair - the training only takes a few minutes and strengthens your back muscles.
Prevent lumbago with ergonomic office chairs from Aeris
Many of us spend around 40 hours a week in the office - most of that time sitting down. That often leaves less than an hour of exercise a day... Sure, a bit of sport in the evening or at the weekend is great, but let's be honest: those few hours often don't really make up for the huge lack of movement caused by sitting all day during the week.
Thanks to the innovative 3D technology, ergonomic office chairs from Aeris offer an effective way of preventing lumbago.
The up-and-down movements train the muscles, support an upright posture and relieve the intervertebral discs at the same time. Similar to relaxed walking, your back muscles are gently and continuously strengthened - while you are sitting down!
Our ergonomic office chairs such as the Aeris Swopper or the Aeris Numo Taskencourage dynamic movements while seated, keeping the body in constant motion.
This brings movement into everyday life, even for activities that require long periods of sitting. Ergonomic office chairs from Aeris support a straight sitting posture, strengthen your back muscles and effectively prevent lumbago.
Put an end to back pain and don't give the witch a chance in the first place!
Are you now undecided about the large selection of our ergonomic office chairs? Check out our office chair guide and let us help you choose your perfect office chair!
