Los problemas de lumbalgia pueden llegar a alterar seriamente el día a día de cualquier persona, de manera que es importante entender de qué se trata, descubrir las razones por las que se produce, conseguir una detección temprana a través de los síntomas, establecer métodos de prevención y por supuesto conocer los diferentes tratamientos que pueden ayudar a solventar este tipo de dolencia.
Contenido
Qué es la lumbalgia
Lumbalgia es el nombre a través del cual se conoce el dolor lumbar, un tipo de dolencia que se presenta en muchas personas, y que se puede deber a diferentes factores como vamos a conocer a continuación.
Por qué se produce
Existen distintas razones por las que se puede producir el dolor en la zona lumbar o lumbalgia, entre las cuales destacamos:
- Malos hábitos posturales tanto sentado como de pie, en ocasiones causados por otras lesiones o dolencias.
- Levantar pesos con la espalda.
- Realización de ejercicio físico de forma incorrecta, muy especialmente los que implican levantamiento de peso.
- Presencia de lesiones pasadas como espasmos, tensión muscular, esguinces, desplazamiento de discos, etcétera.
- Existencia de problemas en las articulaciones.
- Pinzamientos o presión en nervios.
- Caídas y accidentes con vehículos.
Es importante tener en cuenta que en ocasiones se puede presentar dolor en la zona lumbar debido a una actividad a la que no estamos acostumbrados, pero tiende a desaparecer en poco tiempo.
Generalmente se produce por ejemplo cuando realizamos trabajos agachados, levantamos pesos a los que no estamos acostumbrados, etcétera.
Síntomas de la lumbalgia
En cuanto a los síntomas, hay que saber distinguir entre una lumbalgia temporal o un problema serio que debemos consultar con nuestro médico, siendo recomendable son todo en el caso de presentar los siguientes:
- El dolor comienza en la espalda y baja hasta la parte de debajo de la rodilla.
- Nota entumecimiento en la pierna, ingle, zona del recto o incluso en el pie.
- Presenta debilidad.
- Tiene fiebre.
- Padece de dolores de estómago con frecuencia.
- Siente náuseas e incluso vómitos.
- Siente escalofríos.
- Presenta problemas a la hora de ir al baño.
- Si se ha producido recientemente una lesión en la zona afectada y el dolor persiste.
- Observa un dolor muy intenso que le impide la normal movilidad.
- El dolor se mantiene o incluso empeora a partir de las dos semanas.
Cómo puedo prevenir la lumbalgia
Entre los consejos que nos van a ayudar a prevenir la lumbalgia, podemos destacar:
- Acudir a una clínica de fisioterapia en Elche cuando suframos una sobrecarga en la zona, por ejemplo, por haber levantado más peso de lo debido o por haber permanecido mucho tiempo agachados.
- Es muy importante aprender a sentarse, tanto en el escritorio como en la mesa, el coche, etcétera.
- Cuando estemos mucho tiempo de pie, es muy importante conservar bien la postura, intentando mantener el cuerpo completamente nivelado, cabeza al frente, espalda recta y estómago hacia adentro.
- Es importante descansar a cada rato de estar de pie o sentado, reduciendo así la presión en las zonas que se vean más afectadas, entre ellas, las lumbares.
- Andar unos kilómetros cada día beneficia a la zona lumbar.
- Al dormir, es mejor hacerlo de costado y con las rodillas dobladas, así como con una almohada cervical. Si duerme boca arriba, es mejor colocar una almohada en la zona lumbar y otra debajo de las rodillas. Si duerme boca abajo, tiene que colocar una almohada bajo las caderas. Recuerde que es muy importante utilizar un colchón con suficiente firmeza.
- Antes de empezar a practicar ejercicio físico, es muy importante hacer ejercicios de estiramiento para la espalda.
- Realice ejercicios para fortalecer los músculos de la espalda.
- Evite el sobrepeso.
Los tratamientos para esta dolencia
Dependiendo de la evolución del problema y de cada paciente, existen diferentes tratamientos que pueden ir desde para aliviar los síntomas y dolores de la lumbalgia, hasta incluso solucionar el problema.
Entre los más destacados encontramos:
- Utilizar una almohadilla térmica en la zona afectada.
- En el caso de que haya inflamación, utilizar compresas de hielo.
- Es muy importante acudir a una clínica de fisioterapia que nos ayude a fortalecer los músculos y descansar la zona.
- Los masajes pueden ayudar a mejorar su estado.
- En casos más graves, es posible necesitar un aparato ortopédico para mejorar la posición de la espalda.
Adicionalmente, también se puede recurrir a algunos medicamentos que ayuden a reducir los síntomas como el ibuprofeno así como analgésicos o inyectables, que deberán ser recetados por el médico.
Mejor postura para sentarse con lumbalgia
La mejor postura para sentarse con lumbalgia es aquella que ayuda a reducir la presión en la columna vertebral y proporciona un mayor apoyo a la espalda baja. Es importante mantener una postura correcta para evitar empeorar los síntomas de la lumbalgia y promover una buena salud de la columna.
1. Alineación adecuada: Siéntate con la espalda recta y los hombros relajados. Asegúrate de que los pies estén apoyados en el suelo o en un reposapiés. Mantén las rodillas dobladas en un ángulo de 90 grados y evita cruzar las piernas, ya que esto puede desalinear la columna.
2. Uso de cojines de apoyo: Coloca un cojín lumbar o una toalla enrollada en la parte baja de la espalda para proporcionar un soporte adicional. Esto ayudará a mantener la curva natural de la columna y reducirá la presión en la zona lumbar.
3. Ergonomía del asiento: Utiliza una silla ergonómica que tenga un buen soporte lumbar y ajustes de altura y ángulo. Asegúrate de que el asiento sea lo suficientemente profundo para permitir que tus muslos estén completamente apoyados y que tus rodillas estén alineadas con tus caderas.
4. Pausas frecuentes: Si debes pasar mucho tiempo sentado, es importante tomar pausas frecuentes para estirar y mover el cuerpo. Levántate y camina cada 30 minutos aproximadamente para aliviar la tensión en la espalda y mejorar la circulación.
Recuerda que la mejor postura para sentarse con lumbalgia puede variar de una persona a otra, por lo que es importante escuchar a tu cuerpo y ajustar la posición según tus necesidades individuales. Si experimentas dolor o molestias, consulta a un profesional de la salud para obtener un diagnóstico preciso y un plan de tratamiento adecuado.
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