Many of us know it all too well: sitting at a desk for hours in the office often leads to insufficient movement during our workday. Our back muscles weaken, creating the perfect conditions for lumbago – usually referred to as a "Hexenschuss" (literally "witch's shot") in everyday language. This sudden, sharp pain in the lower back can not only be extremely uncomfortable but also severely restrict daily life.
But what exactly is lumbago? How can it be treated, and more importantly: What can be done to prevent it from occurring in the first place? In this article, we'll show you not only which exercises can help with acute lumbago but also how you can ideally prevent it through preventative measures.
What exactly is lumbago?
The sudden, usually intense, sharp back pain in the area of the lumbar spine is commonly known as lumbago. In medical terminology, the terms lumbago or acute lumbago are predominantly used. It is not a disease but merely a symptom that can arise for a variety of reasons.
When your back acts up: Symptoms of lumbago
Lumbago often strikes faster than you can say "Ouch!" Sudden, severe, burning, or sharp pain in the lower back is probably the most noticeable sign of lumbago. It feels as if someone abruptly hit the pause button on your musculoskeletal system – and that's exactly what happens.
The spine becomes stiff, and the back muscles harden. Movement becomes virtually impossible due to the pain in the lumbar region and sacrum. To alleviate the pain, sufferers often adopt a hunched, protective posture. This is where the name "Hexenschuss" (witch's shot) comes from.
The symptoms of lumbago are often confused with a slipped disc, or a slipped disc is blamed for lumbago. However, this is rarely the cause of lumbago.
What happens with a slipped disc:
Increased pressure, for example when bending down, can cause the gelatinous nucleus to protrude. In this case, we speak of a bulging disc. If the fibrous ring is even ruptured by the pressure, a slipped disc (disc prolapse) has occurred. The disc then, as it were, falls forward. The disc that has bulged or fallen forward presses on the nerve roots emerging from the spinal cord, causing severe pain in the lumbar spine area.
Causes of lumbago
Often, just one wrong movement is enough, and the "witch" strikes. You twist incorrectly, stand up awkwardly, lift a crate of water, or even just leash your dog... Often, everyday movements like bending, lifting, or stretching can trigger lumbago.
The following happens with lumbago:
Incorrect movements can quickly cause the muscles in the lumbar vertebrae to tense up. Due to abrupt movement or an unfavorable posture when bending or lifting a heavy object, the small joints of the spine can become locked, or two vertebrae that are normally movable against each other can become blocked.
Since numerous nerves and nerve fibers are located in the joint area, such blockages are often the cause of severe back pain in lumbago. It can also happen that the spinal muscles suddenly cramp and acutely block. In this process, nerves can, of course, also be pinched.
In short, the cause of severe pain in lumbago is in most cases muscle tension or blockage.
Lumbago - What to do?
Whoever has been struck by the "witch" wants to be pain-free as quickly as possible and, above all, be able to move again. In that case, it helps to move as "normally" and naturally as possible and to avoid protective postures. Because every protective posture can lead to new tensions.
The most important tip for treating lumbago is:
Movement instead of bed rest!
Stay loose: This helps with lumbago
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Walks: Gentle, light walking activates the back muscles, which can relieve tension.
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Heat: As a well-known miracle cure for muscle tension, heat can also have a soothing effect. For example, place a hot water bottle or cherry pit pillow on the painful area, or try a heat patch.
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"Stair position": Lie flat on your back, bend your legs, and rest your lower legs horizontally on a stool, a high pillow, or a box. Your lower legs should be elevated so that a 90-degree angle is formed between your lower and upper legs.
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Regular movements: Movement is key with lumbago, even if you feel like you need to protect your lumbar spine. Even small exercises like shoulder circles or back bends can help release tension and loosen up the muscles.
If the pain is very severe and does not subside, a doctor should be consulted. They can make a safe diagnosis and recommend appropriate therapy for the patient.
How long does lumbago last?
The duration of lumbago varies from case to case and person to person. It can take up to several weeks for all symptoms to subside, but the worst pain should lessen after just a few days.
However, it is not necessary to be off work for so long. The duration of symptoms, and thus the duration of sick leave, can be shortened through targeted exercises.
Can lumbago be prevented?
One of the main causes of lumbago is a lack of movement. Especially people who spend several hours a day rigidly sitting at a desk in their professional life are often particularly affected.
While targeted prevention with sufficient movement and muscle building cannot completely rule out lumbago, it can significantly reduce the risk. Especially the deep back muscles, which are responsible for stabilizing the spine, need movement to remain strong and flexible.
Because: A strong back is less susceptible.
In addition to regular exercise, a back-friendly (sitting) posture in everyday life also plays a crucial role in preventing lumbago. Aeris' ergonomic seating furniture is specifically designed to support these aspects.
Tip: The best back exercises for back pain
With targeted and regular back training, you can effectively prevent lumbago – and it's easy, even in a stressful daily routine.
Together with our expert, Nike trainer Cecilia Zonta, in this blog article, we show you the best exercises for a strong and pain-free back. These can be easily integrated into your office routine or home office. Whether with or without an office chair – the training only takes a few minutes and strengthens your back muscles.
Preventing lumbago with ergonomic office chairs from Aeris
Many of us spend around 40 hours a week in the office – most of that time sitting. Often, less than an hour of movement is left per day... Sure, a little exercise in the evening or on the weekend is great, but let's be honest: those few hours often don't really compensate for the large deficit in movement from constant sitting during the week.
Thanks to innovative 3D technology, ergonomic office chairs from Aeris offer an effective way to prevent lumbago.
The up-and-down movements train the muscles, support an upright posture, and simultaneously relieve the intervertebral discs. Similar to gentle walking, your back muscles are gently and continuously strengthened – and all while sitting!
Our ergonomic office chairs like the Aeris Swopper or the Aeris Numo Task promote dynamic movements while sitting, keeping the body constantly in motion.
This way, movement is incorporated into everyday life, even for activities that require long periods of sitting. Ergonomic office chairs from Aeris support a straight sitting posture, strengthen your back muscles, and thus effectively prevent lumbago.
Put an end to back pain and don't give the "witch" a chance!
Are you unsure which of our wide selection of ergonomic office chairs is right for you? Check out our office chair guide and let us help you choose your perfect office chair.
