Lumbago, commonly known as low back pain (LBP), affects the muscles, nerves, and bones of the back, typically between the lower ribs and the buttocks. The pain can vary from a dull ache to a sharp, intense sensation, and is categorized based on its duration: acute (less than 6 weeks), sub-chronic (6 to 12 weeks), and chronic (over 12 weeks). It can also be classified by its underlying cause: mechanical, non-mechanical, or referred pain.
Symptoms of Lumbago
The symptoms of lumbago can vary in intensity:
- Localized Pain: Pain is usually centered in the lower back and worsens with physical activity.
- Increased Discomfort: Pain tends to intensify after activities or at the end of the day.
- Difficulty Moving: Straining to bend, twist, or lift heavy objects.
- Radiating Pain: Discomfort may spread to the buttocks or hips.
- Spasms: Many people experience muscle spasms in the lower back.
- Prolonged Sitting/Standing: Pain often increases with extended periods of sitting or standing.
Causes of Lumbago
The causes of low back pain are multifaceted, but common triggers include:
- Muscle Strain: Excessive strain on the muscles, ligaments, and tendons of the lower back can cause pain.
- Mechanical Issues: Joint problems in the lower back can lead to inflammation and pain.
- Wear and Tear: Degeneration of lower back joints due to overuse or aging is a frequent cause.
Tips to Prevent Lumbago
Maintaining proper posture can reduce the risk of developing low back pain:
- Ergonomic Chair: Choose a chair that provides support for both the upper and lower back.
- Elbow Support: Ensure elbows rest comfortably on armrests to reduce strain on the arms.
- Proper Seating Position: Keep buttocks fully against the backrest to promote better alignment.
- Knee Alignment: Position your knees at the same level as your hips or slightly higher.
- Chair Gap: Leave a small gap between the seat and the back of your knees to avoid pressure points.
- Foot Position: Keep your feet flat on the floor or on a small stool for better posture and comfort.
By adopting these preventive measures, you can improve posture, reduce strain, and help prevent lumbago.
