What exercises can relieve the pain of lumbar muscle strain?

What exercises can relieve the pain of lumbar muscle strain?

What exercises can relieve the pain of lumbar muscle strain? Lumbar muscle strain is a very common situation in life. Many people will improve the strain of lumbar muscles through some exercises. Lumbar muscle strain has a great influence on life, so what exercises can alleviate the pain of lumbar muscle strain?

What exercises can relieve the pain of lumbar muscle strain 1 lumbar muscle strain?

The nature of modern people's work has changed and the pace of life has accelerated. Many people often have recurrent and aggravated symptoms of backache after catching cold. This is the clinical lumbar myofascitis, commonly known as lumbar muscle strain.

In daily activities and sports, most of the strength of the human body depends on the lumbar spine and waist muscles. If you sit still for a long time, it will lead to overwork of back muscles, long-term tension of intervertebral disc and paravertebral muscles, congestion, inflammation, fibrosis and adhesion of back muscles, resulting in chronic lumbar muscle strain. With the increase of age, the frequency, area, duration and degree of pain attacks increase. At the same time, the above symptoms are aggravated after work, relieved after exercise, aggravated after catching cold, and relieved after keeping warm. In severe cases, patients dare not go to the ground for a month, or even close the needle to relieve pain-people can't stand up straight.

For lumbar muscle strain, general bed rest, massage, physical therapy, hot compress, external application and medicine can all relieve the pain symptoms in a short time, but only focus on "comfort" and "permanent cure" because it cannot eradicate its two major causes-aging (human intervertebral discs and ligaments begin to age after the age of 20) and fatigue (desk work and housework). At the same time, the so-called minimally invasive surgery and open surgery can not achieve "rejuvenation" or "delay aging", but only relieve symptoms. Therefore, lumbar muscle strain is "incurable" and "incurable". The fundamental measure to prevent lumbar muscle strain is to do three things well in daily life-pay attention to posture, exercise regularly and exercise muscles.

How to exercise lumbar muscle strain

1, pay attention to posture: sit upright, that is, "sit like a bell." Good sofas and seats ensure lumbar lordosis. The worst sitting posture is leaning forward about 70, the load of lying flat on the lumbar spine is 65,438+0 and 0 times, the load of standing is 65,438+0 and 5 times, and the load of leaning forward about 70 degrees is 2 and 5 times (see figure). When lying in bed, avoid watching TV and reading books with high pillows and high nests-because it will still bend over, resulting in no real rest of the lumbar spine, just rest of the limbs.

2, regular exercise: after sitting for 30 minutes, exercise the lumbar spine, after 60 minutes, get up and walk-this is the same as 10 minute rest.

3, muscle exercise: the most fun exercise is breaststroke, twice a week, 600~800 meters once, when the water is ventilated, it can effectively exercise the back muscles, no load. The most economical method is "Little Swallow": take a prone position on the bed, take the abdomen as the fulcrum, clamp your arms and try your best to stretch backwards, put your legs together and toes slightly upward, and raise your head and neck slightly (just leave the bed surface); Lasting for 5 seconds, relaxing for 5 seconds, 60 pills a day (divided into 2~3 times).

What exercises can relieve the pain of lumbar muscle strain? 2 What are the symptoms of lumbar muscle strain?

Lumbar muscle strain is divided into two types, one is caused by improper treatment of acute lumbar sprain, which is characterized by long-term recurrent back pain; The other is chronic low back pain, no obvious trauma, clear organic lesions. Pain is mainly manifested in the waist or lumbosacral region.

1, generally manifested as low back pain or swelling pain, and some of them have tingling or burning sensation. The pain point can be confined to one part or spread all over the back. Some patients will be accompanied by lower limb traction pain.

2. Pain often recurs and will change with climate and fatigue. Generally, fatigue is aggravated and relieved at rest; Appropriate activities and frequent position changes are relieved, and overactivity is aggravated; The weather will get worse when it is cold and wet, and it will get lighter in warm and dry seasons.

3. There are tender points in the waist, mostly at the sacrospinous muscle, at the back of ilium, at the stop point of sacrospinous muscle behind sacrum or at the transverse process of lumbar spine.

4, some patients will have muscle spasms, and a few even have some restrictions on waist activities. They can't persist in bending over to work, and are often forced to stretch or beat their waist with their hands to relieve pain.

How to relieve the pain of lumbar muscle strain

1, 5 points support the swallow flying action.

First of all, the patient should lie flat on the bed with his knees slightly bent. With the head, heel and elbow as the fulcrum, you can arch your waist hard. He can hold up his waist with his palm, make his knees and abdomen as flat as possible, and then slowly put it down and do it 30 times a day.

Step 2 twist your waist and turn your hips

The patient should separate his legs slightly, shoulder width apart, keep his whole body relaxed, put his hands on his waist, adjust his breathing, and rotate clockwise and counterclockwise around his waist for 30 times. In the process of rotation, keep your body upright, your waist moves with your crotch, and you can't let your body lean back and forth excessively.

Step 3 turn your back and beat your back

First of all, your legs should be shoulder width apart, your whole body should stand, your legs should be slightly bent, and your arms should droop naturally. To keep your hands clenched, first turn left to your waist and then turn right. Your arms should swing naturally with the movement of your waist, and your hands should beat your lower abdomen and waist alternately.

4. Climb your feet with both hands

Keep your whole body upright and relaxed, separate your legs slightly, lift your arms up, lean back as far as possible, stay for a few seconds, then lean forward, slowly move your hands down, touch your feet with your hands as much as possible, pause for a few seconds, and then return to your original position, but for hypertension and the elderly, slowly bend over.

Causes of lumbar muscle strain

1, cumulative damage

Lumbar muscles, ligaments and other tissues are often pulled in daily life and labor. Small fibers will break, bleed and ooze in tissues with high stress. After the damaged tissue is repaired, bleeding, exudation and absorption can leave scars and tissue adhesion. These tissues are easy to pull or compress internal nerve fibers, resulting in lumbar muscle strain. Fat people who lack physical exercise for a long time lean forward when standing, which is also easy to cause lumbar muscle strain. This kind of low back pain is relieved after rest and aggravated after fatigue.

2. Delayed acute lumbar sprain

If acute lumbar sprain is not handled thoroughly in the acute stage, it is easy to cause lumbar muscle strain, and the injured muscles, fascia and ligaments can not be repaired well, resulting in more scars and adhesions, which will reduce lumbar function and lead to numbness, weakness, pain and other symptoms of lumbar muscle strain. Rainy days can lead to backache, which can't be cured for a long time.

3. Lumbar myofascitis

It is a kind of aseptic inflammation. Long-term bending or sitting work will make the lumbar muscles in a state of traction for a long time, and there will be spasms, ischemia, edema, adhesion and other phenomena. This aseptic inflammation can lead to lumbar muscle strain.

4. Other reasons

Congenital spinal deformity and structural or functional defects of lower limbs may lead to lumbar muscle strain. Weakness and visceral diseases can also reduce the stress ability of the back. The increase of waist load in the third trimester is also prone to lumbar muscle strain. Long-term exposure to wind and cold in the waist can also cause chronic low back stiffness and pain.