How can one prevent a lumbago?
December 28, 2022 | 30,00 EUR | answered by Ingo Hoffmann
Dear Doctor,
My name is Dennis Schmitt and I have been suffering from severe lower back pain for some time, which has been diagnosed as sciatica. These pains often occur suddenly and greatly restrict my mobility. It often feels like my back is locked and every movement is painful. This not only affects my daily activities, but also makes working and exercising nearly impossible.
I am very concerned that this condition may recur in the future and would like to know what measures I can take to prevent another episode of sciatica. I have heard of various options such as regular back exercises, ergonomic sitting at work, and avoiding heavy lifting, but I am unsure which measures are best for me.
Could you please recommend specific tips and exercises to strengthen my back and prevent another episode of sciatica? Are there certain behaviors I should follow in daily life to improve my back health? I would greatly appreciate your support and advice in order to avoid future pain and limitations.
Thank you in advance.
Sincerely,
Dennis Schmitt
Dear Dennis Schmitt,
I am sorry to hear that you are suffering from recurring lower back pain diagnosed as lumbago. Lumbago can be very painful and severely restrict mobility, which can also have a negative impact on your daily activities, work, and sports. I understand your concerns about the possibility of this condition recurring.
To prevent another episode of lumbago, there are various measures you can take. As you have already mentioned, regular back exercises are an important part of strengthening the back muscles and supporting the spine. Exercises for back stabilization, strengthening the abdominal muscles, and stretching should not be overlooked. A physiotherapist can help you create an individualized training program tailored to your needs.
Ergonomic sitting at work is also crucial in preventing back pain. Make sure your office chair has an ergonomic shape and your work surface is at a comfortable height to support a healthy posture. Taking breaks to stand up, stretch, and move around are also recommended to prevent back tension.
Avoiding heavy lifting is also important to relieve the back. Always lift heavy objects properly by bending your knees and keeping your back straight. Avoid carrying heavy loads on one side, as this can lead to uneven stress and back problems.
Furthermore, it is important to pay attention to a healthy posture in everyday life. Avoid prolonged sitting or standing in an awkward position and make sure to take regular breaks to move and stretch. A balanced diet, sufficient sleep, and stress management are also important factors for back health.
I recommend making an appointment with an orthopedist or physiotherapist to receive an accurate diagnosis and create an individualized treatment program. There you can also receive specific exercises and tips tailored to your needs.
I hope these tips help you strengthen your back and avoid future pain. If you have any further questions, feel free to contact me.
Best regards,
Ingo Hoffmann
