Lumbago is an old popular term for the lower back. The lower back of consists of the bones, muscles, and ligaments that make up the lower half of the back. The lower back takes a beating in modern society, and it is only getting worse due to how much time we spend sitting down. Sitting is the nemesis of a healthy back. The good news is that dealing with lower back pain is a lot easier today than ever. It just takes having the will to get better and being willing to change some daily habits.
The lower back muscles sit at the lower portion of the spine. They serve to help protect, stabilize and move the lower spine. What makes the lower back complicated is that there is not one muscle in the area. The lower back consists of:
- Lattismus Dorsi
- Oblique muscles
- Pelvic floor
- Erector Spinae
- Rectus femoris
- Transverse abominis
The list of muscles above is not all in the lower back area. The reason is that all of the muscles listed and many more muscles play a role in the lower back. For example, the psoas connects to the lower back and the hip. If the psoas is tight, it will pull on the lower back and create problems for it.
All part of the body are all connected, and this is especially true for the lower back. The core muscles are a huge part of the lower back because they help to stabilize the spine during movements. The glute muscles help to keep the pelvis in the correct position.
Cause of Lumbago
There are a lot of triggers for lower back pain.
- Muscular – Tends to be one-sided and usually due to other muscles rather than the place that is hurting
- Facet joint – Usually create pain on one side of the back
- Disc-related – discs can herniate or degenerate
- Pelvis – Due to the entire pelvis being in the wrong position
Common Causes of Back Pain Include:
- Lots of sitting
- Untrained muscles
- Bending forward and rotating at the same time
- Climbing stairs a lot
- Physiological Stress
- Unbalanced Strength training
- Excessive running if you are not used to it
- Lifting heavy weights
- Inactive glutes muscles
- Tight psoas
Symptoms of Lumbago
There are a lot of things that can be signs of dealing with lumbago. When it comes down to it though, any pain or discomfort in the lower back area is a sign that something is going on. You are not supposed to have pain in the lower back, but some people have had it for so long that they think it is normal.
- Pain putting back in hyperextension
- Bending forward and touching toes
- Leaning side to side
- Pain in lower back when running
- Lifting does not feel good on the lower back
- The feeling of tight hips
Treatment of Lower Back Pain
There are a few key areas that you must hit if you want to treat your lower back pain. It is important that note that it is always in your best interest to work with a healthcare provider. They will be able to give you standard treatment as well as things you can do at home, which is usually the quickest way to return to health.
Move More and Move Better to Improve Lumbago
Depending on the extent of your injury, it is probably not going to be in your best interest to sit on the couch and watch Netflix as much as possible. It is often sitting that creates this problem in the first place. You want to be up and to move as much as you can. The goal is always to be pain-free, but still push yourself as far as you can go. If walking is easy, see if a slow jog can be done pain-free.
Glute Strength for Lumbago
The pelvis can naturally slip into the posetiero and anterior tilt. Most people with back pain have an anterior tilt. Think of an anterior tilt as cocking your butt out to make it look bigger. What this position does is put a more substantial curve in your lower back and add more pressure on the spine. As soon as you flex your glutes in any position it helps to correct their position and put them back to neutral. Doing glute exercises on a regular ability helps to keep the hips in a neutral position.
Hip Stretching for Lumbago
Sitting down shortens the hip flexors. The problem with having short hip flexors is that it creates a shorter distance between the lower back and the hip area. Once this happens, it can rotate the hips and create more tension on the hamstrings, and lower back as a result.
Pelvis Adjustment and Manual Therapy
The pelvis is the structure that the entire spine sits on. If the pelvis is not level, the whole body will be off as well. Going to see a chiropractor to get an adjustment is one of the best ways to fix this problem. They will be able to help you put the spine back in the correct position.
Seeing other sports medicine professionals can help a lot with Lumbago. The reason is that they can do manual therapy on the different problem areas listed above. For example, it is tough to release a pass on your own, but a right healthcare provider will be able to help you easily.
Rule Out Disc Issues
The only way to rule out disc issues with the lower back is to get imaging done. A doctor will most likely have you take an x-ray and or an MRI to get a deeper understanding of what is going on with your lower back.
Improve Functional Core
The purpose of the core is to keep the spin stable. If you run, throw, or jump and your spine is moving a lot, it is a good sign that you need to work on your core. However, the core is not just the abs and the oblique though. The core also has deep stabilizers which include the pelvic floor, transverse abdomonis, and a few other muscles. You want to do more core stabilization work that also includes movement.
Improve Hip Mobility
Hip mobility comes from being able to move your hips as hurdle mobility is one of the best ways to do this. A lot of people will get this mobility from constantly having to climb over a baby gate in their house. That motion of having to put one leg over and have the back leg trail over like a hurdler is healthy for the hips.
The prevention of lumbago consist of the same things listed above, but there is one trick. To prevent these problems, it means you start doing these exercises before you feel pain. If you feel pain, then it officially becomes rehab, but if you are proactive about it, then it is considered to be prehab. The best way to come back from an injury is not to get hurt at all.
Finding The Best Local Sports Medicine Providers for Lumbago Pain
Kho Health is the best place to start your search for a health care provider to help you stay healthy. The key to success as an athlete is staying healthy and making sure the injuries are dealt with appropriately. Any athlete that sits down a lot is at more risk of Lumbago pain, and the key to success as an athlete is staying healthy.
Kho Health lets you search for providers by type and skill. For example, you can look for a Physical Therapist with any skill sets you need. It does not matter what kind of provider you need, Kho Health can help you find them and help you to sort through their skills.
If you are unsure where to start your journey, Kho Health will ask you questions and help you figure out the best starting place. All you have to do is answer a few questions. From there Kho Health will connect you with the type of provider best suited for your needs. It does not matter if you are injured or making sure you don’t run into Lumbago Pain.
The platform makes it easy to compare health providers as they are all given a Kho Number. How do you decide which healthcare providers are the best? Reading bios and reviews is just not enough because you need more than that.
Skill Sets to Look for In Sports Medicine Providers When Dealing with Heel Spur
Skill sets are the things healthcare providers learn after they graduate. A healthcare provider can take courses and get certifications for different skill sets. These skill sets are valuable and help them approach injuries from different perspectives so that you can get the best help at the right time for any Lumbago issues.
- Dry needling
- Joint Manipulation
- Active Release Technique
- Graston Technique
- Functional Movement Screen
- Fascial Stretching
- Strength and Conditioning Coach
- Athletic Trainer
- Sports Background
- And many more