The next stage of our journey through the map of the body's weak points, which far too often make themselves felt with persistent pain. This time we look at the lower back.
Lumbar spine - what's wrong with it?
It consists of 5 of the largest vertebrae. The fifth vertebra articulates with the sacrum. This section of the spine has to endure some of the heaviest weight and strain, often we exacerbate this if it carries extra kilos, or we have weakened deep muscles and we spend a large part of the day in a sitting or standing position.
One of the most common causes of pain and ailments with the spine is discopathy, i.e. a degenerative disease of the intervertebral disc (commonly referred to as a disc), i.e. a flexible element separating successive vertebrae of the spine. It usually does not give acute symptoms at first, it starts with aching after physical exertion, a long walk or standing or sleeping in a new bed. The pain goes away and then comes back, often in a more severe form, what many people refer to as a "slipped disc".
More severe back pain in the lumbar region can be caused by overloads resulting in tearing of ligaments or muscles. Often this is the result of a sudden movement, lifting a heavy weight in the wrong position. The pain lasts for a few weeks but gets less and less over time. However, this should be a lesson to reconsider how we approach certain activities.
Sciatica - is a characteristic sharp pain radiating from the spine to the leg with accompanying numbness or tingling. A common cause is the body's hypothermia, but also incorrect lifting of objects on straight legs with a simultaneous twist of the torso.
Another quite serious ailment is a compression fracture of the vertebra. The spine is, after all, a collection of bones that can break. It often occurs when a person suffers from osteoporosis, which significantly weakens the bone structure. The pain is severe and radiates to the sides and slightly downwards. Usually there's some trauma that precedes this, but it doesn’t always have to be severe.
When to see a doctor? When the pain is not short-term and gives strong symptoms combined with tingling, numbness of the lower limbs. With "repair" or post-training back pain, a few days of rest should be enough.
How to care for the spine?
Strengthen those deep muscles
For the spine not to be exposed to injuries, it is necessary to strengthen its armor - the muscles of the back (especially the multifidus), abdominal (especially transverse) and pelvic floor muscles. For this purpose, it is worth performing precise exercises, e.g., plank in various versions or stabilization exercises on the ball.
Learn the technique of properly lifting weights off the ground.
This is one of the more often forgotten movement patterns. Small children, when they have to pick up something from the ground, squat down and then get up from such a natural squat. Adults bend their spine much more often, standing on straight or slightly bent legs. If you need to pick up a pen or keys, it's a minor problem. But if we lift concrete blocks, pots filled with earth or furniture in this way, we are asking for an injury. You should lift weights like strength athletes do - from a squat or from a correctly performed deadlift. Most of the work then goes through the thigh muscles and gluteal muscles as it is meant to, and not through the spine.
Lose weight if you are overweight.
It's hard to argue with that fact. The more we lift, the harder it is for us.
Walk, climb stairs.
One of the most effective exercises is walking. Preferably in a variable rhythm with elements of long steps, climbing stairs or walking uphill in a slightly bent position. When walking, remember the correct movement of the upper limbs and try to engage the abdominal muscles to maintain a correct posture.
Include relaxation exercises during the day.
If the pain in the lumbar section bothers you quite often, you need to do two or three sessions of relaxing exercises during the day. Kneeling exercises based on calm and controlled inhalation and exhalation are great. An exercise known from childhood is similarly helpful - the position of the supported knees and alternating "cat's back" and lowering the lumbar section downwards combined with lifting the head up. Another suggestion is the Japanese bow. The starting position is supported kneeling, then we sit on our heels, and we try to move our hands touching the floor as far forward as possible. You should immediately feel the stretching of your back muscles.