5 Common Causes and DIY Solutions for Lumbago

Lumbago, or lower back pain, affects almost 80% of the population! Chances are, you have some degree of lower back pain that impacts your daily life. 

Lumbago is a very serious condition that can limit daily functions, preventing you from working out, sleeping, and moving comfortably. But what causes it? And how can it be solved?

Luckily, with a few DIY solutions, you can fix the common causes of lumbago. If you suffer from lower back pain, read on to learn more about some easy fixes!

1. Incorrect Sleeping Positions

You might not think that anything could be wrong with how you sleep. After all, you’re not doing anything, so how can you be doing anything wrong? However, bad sleeping positions are one of the most common causes of lumbago!

Sleeping on your stomach or in a fetal position can cause back pain due to poor spinal alignment. Fixing your sleeping position can also fix your lumbago with very little effort! Learn more here about the best sleeping styles for lower back pain.  

2. Lifting Something Heavy

One of the most common causes of lower back pain is lifting something heavy and most people ignore that. You’ve probably heard that you should lift with your legs, and not your back. Well, this is because lifting incorrectly can cause back pain.

To prevent back pain in the future, you should learn how to lift with your legs and not your back. If you’re already experiencing pain, you can try yoga or physical therapy to find the best back pain solutions. 

3. Excessive Bending

You might have induced lumbago or lower back pain as a result of repetitive movement and a lot of bending. This can cause inflammation in the spinal column.

One of the best ways to fix this is with a few over-the-counter pain relievers and an ice pack or heat pack. Immediately after the injury, an ice pack can help relieve the pain.

In the long term, alternate between cold and hot compresses or whatever feels best. This allows you to reduce the swelling and let the muscles relax.

4. Bad Posture

If you spend a lot of time hunched over, slouching, or slumping on the couch, you’re vulnerable to lumbago. Scrunching up your back can compress your spine, cause a disk to slip, or pinch a nerve. This can cause lower back pain.

Prevent lumbago by actively working on your posture. Don’t slouch, and keep your back strong and upright. Consider getting a good-quality office chair to keep your posture proper.

5. Excess Body Weight

If you carry some extra body weight, it can compress your spine, especially if you’re starting to exercise more. 

One of the best ways to mitigate this issue is through sustainable weight loss. Consider swimming and other forms of exercise that reduce the load on the spine and joints. 

Prevent and Treat Lumbago

Some of the causes of lumbago are unavoidable, such as a slipped disk, arthritis, or other illnesses. These require the treatment of a doctor or physical therapist to manage.

However, other common causes are entirely preventable. You have complete control over your lifestyle and sleeping patterns, and can therefore manage your lower back pain yourself! 

If you learned something from this article, you’ll love our other content! Check out our blog for more tips and advice related to Lumbago!