As part of the “Put a name to rheumatism” campaign, the Spanish Society of Rheumatology has prepared a decalogue that will be useful for those affected by low back pain or lumbago.
1. Avoid overloading the body.
This will prevent an overload of vertebral structures that are sometimes degenerated. In this sense, it is recommended to consult with the doctor, who will help you with some dietary advice, since it is not necessary to follow a special diet, only a low-calorie one. In addition, walking is recommended.
2. Pay attention to the bed mattress.
It has been proven that mattresses with a firm consistency (not stony) provide greater support and reduce back pain. As regards posture, it is recommended to sleep on the back with a pillow under the knees, or on the side with a pillow between the legs; while it should be taken into account that sleeping on the stomach modifies the normal curvature (lordosis) of the lumbar region and causes pain in the morning.
3. Learn correct postural care:
To remove objects “high up”, use some kind of pedestal or ladder. The back of the car seat should have full contact with your back. The work table and computer screen should be at an adequate height with a chair that supports the lower back and can be reclined. When picking up objects from the floor, bend your knees and get close to the floor. Do not lift heavy objects. If you are going to stand for long periods of time (e.g., when ironing), rest one leg on a small stool.
4. Use appropriate footwear.
Thus, it is advisable not to use high heels and, sometimes, a podiatric study (footprint and/or biomechanical gait) may be necessary for the design of insoles adapted to the alterations of the feet.
5. Stop smoking.
Tobacco causes chronic hypoxia in the body by decreasing the caliber of the blood vessels, which causes a decrease in oxygen supply to the tissues, thus hindering their regenerative capacity; it has also been shown that tobacco increases the risk of osteoporosis and the level of pain “neurotransmitters” in the blood.
6. Avoid situations that cause stress or anxiety.
If necessary, consult your physician to evaluate whether you need treatment for depression, since these factors increase the “tension” on the back muscles and aggravate the pain.
7. In case of an acute crisis (remember that pain usually disappears in a few days, even without treatment):
Avoid bed rest. You should change position often, walk and move from time to time. Apply gentle heat to the back (about 20 minutes/2 or 3 times a day). Gently massage the area. Consult your doctor who will determine whether to start treatment with medication. Try to live a normal life and resume daily activities as soon as possible.
8. Exercise.
Aimed at strengthening the lumbar and abdominal muscles. It would be simple exercises to do at home or practice disciplines such as Pilates, Tai Chi, Yoga… always depending on each patient.
9. Physiotherapy can also be useful.
The physiotherapist, in addition to achieving with his techniques (massage therapy, electrotherapy, etc.) an improvement in pain, should help to identify “bad habits” and “conflictive situations” in the daily environment (work, family, social, sports, etc.) and thus achieve their correction.
10. On certain occasions, psychotherapy and/or Cognitive Behavioral Therapy sessions should be carried out,
especially when the pain is of long duration and involves some degree of disability.
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