What to do/What helps with lower back pain?
Back pain is not only annoying for most of those affected, it also severely restricts their everyday life if it persists over a long period of time. Chronic pain is not only physically but also psychologically stressful. What can be done about it?
First of all, it is advisable to analyze your own behavior: Was there an acute trigger, for example a fall? Did the pain develop suddenly or over several weeks? Where is the pain located and are there any accompanying symptoms?
What does your everyday life look like? Do you move a lot or do you perform an activity that puts a lot of strain on your back? These are all questions that are also important for the doctor in the conversation to find the cause.
Try to formulate your complaints as precisely as possible in order to actively contribute to finding the cause quickly. Depending on the cause, a suitable therapy will then be sought. Often those affected can do a lot themselves to combat the pain: various exercises, back training and relaxation techniques are easy to learn and are more effective than painkillers for many complaints.
Let your doctor advise you. If you have pain, try to breathe consciously and calmly. Perform simple exercises that stretch and relieve the lower back.
Warm compresses and heat cushions can also help to relieve the pain in the acute situation. A variety of exercises can effectively help to relieve lower back pain.Factors such as a lack of exercise, overweight or incorrect loading of the back are often involved in the development of back pain. The lower back in particular has to carry a lot of weight due to its position and has to cushion loads.
This part of the back is particularly strained by the upright gait. Back pain in this area is therefore all too common. A few simple exercises can already have a great effect and help to relieve the back.
Below you will find two simple exercises that can help you if you feel acute pain in your lower back. For permanent training, which is highly recommended, you should consult an experienced physiotherapist or a specialized gym:
- 1st Exercise: As starting position for the following exercise you will move into the quadruped position. Keep your back straight and your head in extension.
Breathe in and out calmly for a few breaths. Now come into a cat’s hump with the inhalation. Place your chin on your chest.
As you exhale, straighten your back. Repeat the exercise as often as you feel comfortable. You can do this daily.
- 2nd Exercise: Lie down loosely with your back on a mat or other comfortable surface.
Breathe calmly and evenly. Now pull your knees towards your chest and clasp them with your arms. Let the neck and head completely loose.
Stay in this position for half a minute. This exercise stretches the often shortened muscles in the lumbar spine and helps against acute pain.
Taping the lower back with kinesio tapes is possible and is said to help with pain. Although the effect is not scientifically proven, there are physiotherapists and athletes who are convinced of Kinesio-Tapes.
For taping the lower back you need four tape strips. There are different techniques that are suitable for taping the lower back. One technique will be explained here as an example: To apply the tapes, the affected person must bend forward so that the back becomes round.
Now a second person applies the first strip of tape. For this technique, all tape strips are applied under maximum tension. The first tape strip is applied from top to bottom along the length of the lumbar spine.
The pain point is located in its center. The second strip is now applied in the middle of the first strip at a 90° angle, creating a cross. The strip must again be applied under maximum tension.
The last two strips are applied diagonally to the cross, so that all strips finally overlap in the middle. When the spine is straightened, the tapes form slight waves. This indicates the correct position.
Warming envelopes are probably the best home remedy against lower back pain. Warm a cherry stone or spelt cushion and place it on the affected area. A hot bath can also help very well against lower back pain.
For additional relaxation, small amounts of essential oils such as thyme oil in the bath water are suitable. The pleasant smell helps to relax and relieve the pain. The rule for household remedies is: Do what is good for you! Some sufferers also massage healing earth or essential oils into the affected area and find this very beneficial for the back.
