1 Step position

Lie flat on your back and place your lower legs on a chair so that your knees form a right angle. After about ten minutes, carefully stand up again and start moving very slowly.

2 Heat applications

Heat promotes blood flow to the muscles and helps to loosen them up. This reduces the pain. Hot water bottles, cherry stone cushions, electric blankets or even a red light lamp can be used.

3 Move gently

In the past, sufferers were often advised to take it easy and avoid exercise as much as possible. However, this view is long outdated, as immobilization causes the muscles to tense up even more. It then takes longer for the lumbago to disappear again. Lumbago patients should exercise lightly. Walks or exercise in warm water are well suited for this, and light stretching exercises also help the pain to subside quickly. Painkillers can help, but should only be taken for a few days at most.

4 Go to the doctor

Lumbago is considered a harmless condition. If symptoms such as pain radiating to the legs, numbness and loss of strength occur or if it does not get better after two days, patients should see a doctor. Many sufferers hope that an injection will provide relief. However, this can trigger allergic reactions, bruising or inflammation. In the past, cortisone was injected into the gluteal muscles - however, this is no longer a recommended treatment as there is a risk of abscesses or necrosis developing.

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