If you suffer from a lumbago, you may be wondering if you should rest or walk. Contrary to popular belief, prolonged rest is not recommended in case of lumbago. A resumption of walking as soon as the pain becomes bearable will contribute to a faster recovery.
Easier said than done, you might say!
In this article, we'll explore the benefits of walking for lumbago, and provide specific, concrete advice on getting back to walking safely.
Anatomy of the lumbar spine (short reminder)
In case you want to better understand what happens after lumbago, here is a short anatomical reminder.
La lumbar spine corresponds to the lower back. It begins under the thoracic spine and ends at the level of the sacred column. The lumbar spine helps you stand up straight and support the weight of your upper body, head, and neck.
La lumbar spine is made up of 5 bones, called vertebrae. These are the largest bones in the spine. The vertebrae are separated by spongy discs. The discs cushion the spine and absorb shock when you move.
The nerves cross the spaces between the vertebrae to transmit sensory and motor messages between your brain and the rest of your body. Strong muscles and ligaments connect the vertebrae and hold them in place.
Causes and symptoms of lumbago
Also referred to as a lumbar sprain, the lumbago is a general term for sharp, sharp pain in the lower back. It can be caused by muscle tension (spasm), ligament overstretching, or be the consequence of other vertebral pathologies.
The muscle tension occur when muscles or tendons are stretched or torn. This often happens after lifting a heavy object, after a sudden twist of the back, or even in the presence of stress.
Le strained ligaments occurs when ligaments are stretched or torn. This can happen after a fall or other injury.
Fortunately, the prognosis for lumbago is favorable, and most patients recover within 4 to 6 weeks. If the symptoms persist and limit daily life, it is important to clarify the diagnosis by consulting a healthcare professional.
To know everything about lumbago, see the following article.
Symptoms of lumbago include:
- Mainly lower back pain, with occasional irradiation to the lower limb
- muscle spasms and stiffness,
- Difficulty moving the affected area
- Sleeping troubles
- Limitation of daily activities (conduct, work, leisure, etc.)
- Tenderness in the lower back.
Should you walk after lumbago?
Let me guess. When you suffer from lumbago, all you want to do is roll yourself into a ball and stay there until the pain subsides.
However, many studies have shown that maintaining a sedentary lifestyle can actually worsen back pain.
Remember that prolonged inactivity and a sedentary lifestyle can lead to a number of health problems, such as obesity, heart disease and diabetes.
This is why it is important to keep moving, and not wait for the pain to completely disappear before moving.
Walking is a great way to gentle exercise without straining your back too much.
As a bonus, it can also help improve your mood and reduce your stress levels. The next time you feel a lower back pain, go for a walk and see how you feel afterwards. You may be surprised at how much better you feel.
Why opt for walking for lumbago? profits
Walking is a low-impact activity that can help reduce lower back pain and stiffness. Walking also helps strengthen the muscles around the spine, which can provide support and stability. Also, walking can improve circulation and promote healing.
Start with short walks of 15 minutes or less. Gradually increase the length of your walks as your symptoms improve. If you feel pain while walking, stop and rest for a few minutes before continuing.
Choose a flat, horizontal surface to walk on. Avoid hills or rough terrain. Wear comfortable shoes with good arch support.
If you are in pain, it is important to only walk if the pain is manageable. Start with a short walk and gradually increase the duration as you feel better. If the pain increases, stop and rest for a few minutes before continuing.
Practical advice when you have lumbago
There are a few solutions to ease the pain and get your life back on track.
First of all, it is important to take care of yourself. Avoid activities that strain your back, such as lifting heavy objects or bending over for long periods of time.
If you must do these things, be sure to use proper technique and lift with your legs, not your back.
Choose suitable shoes
When you suffer from lumbago, it is important to choose suitable footwear. Shoes that are too tight or too high can make the problem worse. Instead, opt for low-heeled shoes that offer good support.
If you must wear heels, make sure they do not exceed 10 cm. It is also important to avoid walking barefoot, as this can put extra strain on your back.
In addition to choosing the right shoes, you should also ensure that you stretch regularly and strengthen your core muscles. These measures can help prevent the onset of lumbago. If, however, you are suffering from an episode of lumbago, these tips may help you find relief.
Walk on a suitable surface
Choose a flat and horizontal surface to walk. Avoid hills or rough terrain. Wear comfortable shoes with good arch support.
If you are in pain, it is important to only walk if the pain is manageable. Start with a short walk and gradually increase the duration as you feel better. If the pain increases, stop and rest for a few minutes before continuing.
Here are some alternatives:
- Exercise can help strengthen your back muscles and reduce pain. Swimming and cycling are good options. You should also talk to your doctor about physiotherapy exercises (physiotherapy).
- Apply some heat or ice on the affected area. Heat can help relax muscles and reduce pain. Ice can help reduce inflammation. Apply heat or ice for 20 minutes at a time, several times a day.
- Try osteopathy. Osteopathic manipulations can help relax muscles and reduce pain.
- Acupuncture is a traditional Chinese medicine technique which involves inserting needles into the skin at specific points on the body. Research has shown that acupuncture can be effective in treating pain, although this approach lacks a solid scientific basis.
For other ways to relieve back pain quickly, see the following article.
My name is Yasser Dib. I am a health and medical writer. By combining my solid scientific knowledge with the mastery of web writing, I highlight the right information while making it accessible to all. My goal is to ensure that people have access to the latest and most accurate information when it comes to their health.