Lower back pain is one of the most common ailments in older people, affecting their mobility and quality of life. It can be caused by multiple factors, such as wear and tear of the intervertebral discs, lack of physical activity, or poor posture. In this article, we present evidence-based strategies to alleviate and prevent this problem.
Why is lower back pain common in older people?
Lower back pain is not exclusive to the elderly; it also affects young and middle-aged adults due to factors such as a sedentary lifestyle, stress, being overweight, or working in improper positions. However, in older people, degenerative changes in the spine make the problem more persistent and debilitating. Aging entails changes in the structure of the spine, which increases the likelihood of suffering from lower back pain. Some of the most frequent causes are:
- Degeneration of intervertebral discs: With age, discs lose water and elasticity, reducing their cushioning capacity.
- Arthritis: Osteoarthritis can affect the joints of the spine, generating inflammation and stiffness.
- Loss of musculature: Sarcopenia (loss of muscle mass) weakens the back muscles, reducing their support capacity.
- Sedentary lifestyle: Lack of prolonged movement promotes stiffness and loss of strength in the lumbar area.
- Poor posture: Sitting or walking with incorrect posture increases the load on the spine.
Strategies to alleviate lower back pain
While there are long-term preventive measures, there are also effective solutions for the immediate relief of lower back pain. Some of these include electrostimulation therapies, targeted massages, and the application of heat or cold.
1. Exercise and muscle strengthening
Maintaining strong and flexible muscles in the lumbar and abdominal area helps to better distribute loads and reduce pain. Recommended exercises:
- Gentle stretches: They help improve flexibility and reduce stiffness. Example: pulling knees to the chest while lying down.
- Strengthening exercises: Controlled movements such as the glute bridge or the abdominal plank reinforce the core and lower back.
- Spinal mobility: Movements like the “cat-cow” on all fours help keep the spine flexible.
2. Posture and ergonomics
Adopting proper postures in daily activities reduces pressure on the spine:
- When sitting: Use chairs with a firm backrest, keep feet flat on the floor, and keep knees at hip level.
- When sleeping: A side position with a pillow between the knees is recommended to keep the spine aligned.
- When picking up objects: Bend your knees instead of bending your back to reduce the strain on the lumbar area. A very useful solution to avoid bending over is the magnetic grabber tool.
3. Electrostimulation for immediate relief
The transcutaneous electrical nerve stimulation (TENS) is a non-invasive technique commonly used by physical therapists to treat lower back pain and other muscular conditions. It blocks pain signals and stimulates the production of endorphins, which are the body's natural painkillers. However, today it is possible to acquire TENS devices for personal use, allowing anyone to benefit from this technology at home, avoiding the use of painkillers. At Mr. Loris, we have different models with extensive functionalities:
- TENS Force: incorporates a specific program already configured for lumbago, designed to simplify the treatment of lower back pain. Discover it [here].
- TENS Flex: This is a more versatile device, as in addition to TENS, it includes EMS, microcurrent, and interferential therapy, allowing for the treatment of both acute and chronic pain, and even muscle spasms associated with lumbago. Discover it [here].
- TENS EMS NMS 60: is a simpler option, suitable when seeking analgesia combined with muscle stimulation. Discover it [here].
Which TENS device to choose to alleviate lower back pain?
| TENS FORCE | TENS FLEX | TENS EMS NMS60 | |
| Modalities | TENS + EMS | TENS + EMS + Microcurrent + Interferential | TENS + EMS |
| Total programs | 18 TENS + manual | 44 programs | 42 programs |
| Specific "Lumbago" program | Yes | Not labeled as such but with diagrams and multiple applicable programs | Not specific, but direct indication in the manual. |
| Lumbar placement indicated in the manual | Yes | Yes | Yes |
| Frequency | 1-150 Hz | 1-150 Hz | 1-190 Hz |
| Ideal user profile | User who wants an already defined protocol | User with chronic lumbar pain or associated contracture, or who wants maximum versatility | User who wants technical control, more oriented towards classic analgesia |
4. Application of heat and cold
The use of cold or hot compresses can help reduce inflammation and stiffness:
- Cold: Useful in the first 48 hours after an acute episode of pain, it helps reduce inflammation.
- Heat: Relaxes muscles and improves blood circulation; indicated for chronic pain.
5. Complementary therapies
There are several therapies that can contribute to the relief of lower back pain:
- Therapeutic massages: They reduce muscle tension and improve circulation. An effective option is to use a massage ball to relieve tension points in the lumbar area.
- Colloidal copper gel: Contains soothing and anti-inflammatory properties, which helps in relieving muscle pain. Due to its soothing and regenerating properties, colloidal copper relieves rheumatic, arthritis, and cartilage pain, among others. Furthermore, it is a gel appropriate for sensitive skin or skin prone to inflammation.
- Acupuncture: Studies have shown it can be effective for the relief of chronic lower back pain.
- Physical therapy: A professional can design a personalized program of exercises and pain relief techniques.
- Weight control and diet: Being overweight increases the load on the spine, so maintaining a healthy weight can reduce the intensity of the pain. Additionally, a diet rich in antioxidants and anti-inflammatories (fruits, vegetables, omega-3) can help reduce inflammation. If you have vitamin deficiencies, supplements are an excellent option. For example, if your diet does not contain enough fish, it is highly recommended to supplement with omega-3 which is fundamental for the proper functioning of the body, especially for cardiovascular, brain, and eye health.
Do you need something immediate? Lower back pain relief at Mr. Loris
At Mr. Loris, we offer a pain relief kit, ideal for people who suffer from chronic lumbar pain. The kit includes:
- TENS Flex electrostimulator: especially suitable for chronic lower back pain because it allows for the combination of low-frequency TENS, useful for stimulating the release of endorphins and achieving a longer-lasting analgesic effect, with interferential current, which usually proves more comfortable and can be perceived as deeper in persistent pain. Furthermore, it allows for the addition of EMS to work the lumbar musculature when there is associated weakness or contracture, offering a more complete approach to recurrent chronic lumbago.
- Colloidal copper soothing gel: Topical treatment that harnesses the anti-inflammatory properties of colloidal copper to relieve muscle and joint pain. Its fast-absorbing and long-acting formula offers effective and natural relief, helping to improve mobility and decrease stiffness in the affected areas.
