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Programs / Lower back pain

How to treat your lumbago/low back pain


Lumbago, also known as low back pain, is a widespread disease and is one of the most common reasons that people choose to seek medical advice from a doctor. It has been estimated that approximately 80% of the population will suffer from lumbago at some point during their lives. On this page, you can find information about the causes of lumbago, its symptoms and what you can do to treat your pain.

Start treating your lower backpain right now!

What is lumbago/low back pain?

The term lumbago covers several different conditions, namely frequent discus degeneration, facet joint dysfunction (sprained joints in the back), sacroiliac dysfunction (sprained pelvic joint), spinal cord sprain in the back, and osteoarthritis.

If the pain has surfaced suddenly it is a case of acute lumbago. If the pain has lasted for several months it is a case of chronic lumbago.

Only in 20% of cases is it possible to make a certain diagnosis. This is due to the incongruity between X-ray scans, MR-scans, and the patients’ actual symptoms. Many of the findings that result from X-ray and MR-scans are also found in people who have perfectly healthy backs. The treatment of lumbago consists primarily of exercise.


Lumbago will typically be experienced as pain, soreness, uncomfortableness, muscle tension and/or stiffness located in the back. The pain may occur as a one-time episode or as recurring pain mixed with painless periods. The pain can also be chronic with periodic worsening or both chronic and gradual worsening.


80% of instances of back pain cannot be specifically diagnosed i.e. the cause is unknown. The cause will often be a complex interaction between many factors, including physical, mental and social factors. In some cases, the pain may arise after exerting physical pressure on the back, but it occurs more often without.


Stay Active

Many people suffering from lumbago are told to refrain from lifting objects and to only sit in certain positions. However, this will only lock you in a condition of diminished functionality. The same is true for laying still in bed or on the couch. It is important to not think of pain as a necessary indicator of injury and it is important to not overly protect the back but to stay active by switching between walking, standing, sitting and lying down.


The optimal treatment is to rehabilitate the back with a view on the function you need to perform when you work or engage in leisure activities. This is optimally achieved by performing stability, strength and functionality exercises and improving your oxygen absorption through, as an example, aerobics.

If you experience an acute case of back pain or a worsening of your chronic pain, try to identify the cause and reduce the training load that ignited the pain. As your training progresses and the pain decreases, you must gradually increase the load from everyday activities to return to a normal level of activity. This can typically take between 3 to 6 months to achieve the desired effect, depending on your preconditions and functional needs.

Many patients think that training is not supposed to hurt, but this is untrue as long as the pain is not significant and abates quickly after the training has been completed. This is a similar principle to how stretching exercises are designed to stretch the area of the body where the patient is feeling the most pain.

In general, exercise and fitness training are the best-documented treatment for lumbago. Stay in good shape. Make especially sure you have strong stomach and back muscles, as this will reduce the likelihood of relapses.

Start your training today

Keep your back active and start your rehabilitation today. Try our rehabilitation program for lumbago/low back pain. It offers a complete treatment course that gradually leads you through the different phases of your rehabilitation and prevents you from aggravating your injury.

Examples of good exercises against Lower back pain:

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Lie on your hands and knees. Curb your back then slowly sway it the other way. Move slowly so that the full movement takes between 2 and 4 seconds. The entire series represents one repetition. Perform 10 repetitions without pausing.

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Lie on your stomach. Lift your upper body up with your arms so your back sways backward. Relax the abdominal and back muscles. Hold the position for 10 seconds and then return to the starting position. Perform 5 repetitions.

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Lie on your back with bent knees and your feet placed flat on the floor. Place your hands on your lower back and press it down towards the floor by sucking in your belly and flexing your abdominal muscles. Lift your feet slightly up from the floor and hold the position for 2-4 seconds and then lower them again. Make sure that your hands do not lose contact with your lower back. Perform 5 repetitions.

Injurymap divides your rehabilitation plan into 3 phases

Phase 1

The exercises in Phase 1 are designed to ease you into your training. Your back injury should...
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Phase 2

** Phase 2 ** The exercises in Phase 2 help you to strengthen your balance and stability around...
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Phase 3

** Phase 3 ** The exercises in Phase 3 will help you back to normal function by training your...
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Info about rehabilitation and pain

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Injurymap explained in one minute