Lumbago is a condition that brings pain in the muscles and joints of the lower back, more precisely in the lumbar area, caused by an intense physical effort or by an injury of the intervertebral disc or even by exposure to cold. An incorrect posture can be another cause of pain in the lumbar spine, being a fact that 80% of adults have suffered, at some point, from a localized pain at the lumbar level.

Lumbago is a condition that brings pain in the muscles and joints of the lower back, more precisely in the lumbar area, caused by an intense physical effort or by an injury of the intervertebral disc or even by exposure to cold. An incorrect posture can be another cause of pain in the lumbar spine, being a fact that 80% of adults have suffered, at some point, from a localized pain at the lumbar level.
Because the lower back area is essential for all body movements, as well as for supporting body weight, pain in this area can be felt more intensely than in other areas of the body and can range from a muscle pain to a burning sensation. In addition, the pain can radiate down the leg or worsen with bending, twisting, lifting, standing or walking.
Fortunately, we can take measures to prevent most episodes of lumbago.

Throughout the day, both during various physical activities and during the time spent at the desk, the posture must be corrected. Given that we spend most of the day seated on the chair, learning and practicing a correct posture is essential to avoid low back pain, as follows:
➢ Place your feet with all the entire sole on the floor. Hanging legs put additional pressure on the spine.
➢ Adjust the seat so that the knees are bent at an angle of 90 degrees
➢ Use an additional lumbar support, such as a lumbar pillow or a chair with a curved backrest. As a last resort, you can also use a rolled towel to obtain additional lumbar support.
➢ Position the computer screen so that it is at eye level

Physical exercise, performed regularly, helps reduce pressure and pain in the lumbar level. Movement is basically the most effective way to prevent pain. Insist on stretching exercises programs and toning exercises, both of the lumbar paravertebral muscles and of the abdominal muscles and of the buttock muscles, under the guidance of a physical therapist.

In bed, as well, it is advisable to maintain the natural curvatures of the spine. This can be achieved by adopting a posture that involves aligning the head, shoulders and hips, as well as by providing the necessary support to the head. In general, the ideal posture is the one in which we sleep on our backs, with our heads on a firmer pillow.
People who cannot sleep on their back, can sleep on their side with a pillow between their knees. By using the pillow, the leg is raised, thus aligning the hips with the pelvic area and the spine. Therefore, the curvature of the lumbar spine is maintained.
Sleeping in the fetal position can relieve back pain if they already exist, especially in people suffering from a herniated disc. That's because, by raising the knees to the chest, the pressure put on the intervertebral discs is reduced, making room between the vertebrae by curving the spine.

The lumbar spine supports almost entirely the body weight. When there is excess weight, the lumbar spine may undergo structural changes and damage that manifests itself with pain in the first place.

Lifting weights should not be a problem, but knowing the correct technique for bending and lifting is essential to protect the back from injuries. Thus, the rotational movements of the back are minimized as much as possible and the lifting of the objects from below is done by spreading the legs at the level of the shoulders and by bending them (squat position). Lifting is done by gradually stretching the knees keeping the back straight all the time.