How is backache after exercise? I went running and skipping rope tonight, and I didn't have a long time

backache? What should I do if I suffer from lumbar muscle strain?

Scenario simulation: all kinds of quick cutting actions may cause lumbar muscle strain

Action 1: sitting in front of the position for a long time, with inappropriate posture

Action 2: mopping the floor

Action 3: bending over and moving things

Action 4: leaning against the sofa with incorrect posture

Action 5: supporting the waist in front of the window

We know that with the lumbar muscle strain increasing, Then today we will teach you how to deal with lumbar muscle strain caused by pelvic forward tilt.

what is lumbar muscle strain

then what is lumbar muscle strain? Generally speaking, it is caused by excessive tension and fatigue of the muscles and fascia of our waist. Generally, there will be swelling, pain or tenderness on one side or both sides of the waist. This kind of pain is sometimes light and sometimes heavy, which may change because of the weather. Usually, friends with lumbar muscle strain can't sit for a long time or stand for a long time. They like to use their hands to beat their waists or stretch their waists to relieve the pain. These simple methods can relieve the pain, but Su Er doesn't recommend you to do so, because not all the relieving methods are suitable for you. Therefore, we suggest that you go to the hospital for diagnosis first to find out whether your spine is normal and whether there are special circumstances such as lumbar disc herniation.

Why does lumbar muscle strain occur

There are many reasons for lumbar muscle strain. Most of them are related to occupation and working environment, mainly due to the excessive fatigue of our waist muscles, such as bending over for a long time, habitual poor posture or keeping the same posture for a long time, which leads to the continuous passive traction of our back muscles, fascia and ligaments.

Of course, the treatment after acute lumbar sprain is not timely and appropriate, and humid climate and environment may also cause lumbar muscle strain. Therefore, we suggest that when you have a sore waist, don't hold back the pain. Holding back will not only relieve the symptoms, but will aggravate the pain, so you need to rest immediately and don't let your waist continue to bear the weight. You can use a towel for hot compress. Or put on an analgesic plaster to relieve the symptoms. Of course, the above methods can only temporarily relieve the pain. The best way is to insist on targeted rehabilitation training and develop good habits and correct sitting posture.

Next, we will teach you how to do rehabilitation exercises. However, we should remind you that the rehabilitation methods for lumbar muscle strain caused by different situations are also different. Today, we mainly do targeted training for the soreness of the waist caused by poor sitting posture, such as collapsing waist and leaning forward pelvis, including muscle relaxation and strength training of the back muscles. The movements are not difficult. Everyone can do training at home or during work breaks. We should stretch the back muscles at the back of our body first.

sitting posture, legs are slightly wider than hips, and when the trunk is straight, let your hands drive your body forward. Extend downward and far away, and stretch our lumbosacral for 3-6 seconds. You can adjust the time according to your own situation.

Then the fascia relaxes the calf, the muscles at the back of the leg and thoracolumbar fascia

Action 1: Relax the calf

Lie on your back, support the ground with your hands, put both calves on the foam shaft, and roll the muscles at the back and forth for 3-6 seconds while your hips are off the ground, and make 3-6 groups.

action 2: relax the muscles at the back of the leg

stand with one leg hooked on the toes in front. Put the center of gravity on the hind legs, while the hips are backward, the center of gravity of the body slowly moves forward, and keep still for 3-6 seconds when reaching its own limit, and do 3-6 groups.

Action 3: thoracolumbar fascia relaxes

Spread your legs apart, lean your lumbosacral part on the foam shaft, hold your head with your hands, and roll your body back and forth for 1-3 times while your hips are suspended. The specific times can be increased or decreased according to your own situation.

Third, activate the abdominal muscles

supine position, bend your legs at a 9-degree angle, with your thighs perpendicular to the ground, and breathe while pushing your thighs with your hands. Pay attention to keep your hands and legs in a state of confrontation for at least 15 seconds, and do 3-6 groups.

Fourth, strengthen your hips-lay on your side with clam resistance

, and put elastic belt. Always tighten the abdomen when the legs are still, and slowly open and retract the knees when elastic belt is still tight. Do 3-6 groups for 2-3 times in each group. You can make quantitative adjustments according to your physical condition.

Conclusion

Any rehabilitation needs a recovery process, so don't worry when you are recovering. Keep practicing according to this model, which can help you recover as soon as possible. Of course, you should keep a good posture in your daily life and work, and pay attention to rest, because this is one of the effective ways to avoid your injury again. Later, we will also introduce in detail how to carry out rehabilitation training for other lumbar muscle strains.

well, that's all for this video. You can scan the QR code on the screen to download our Sur APP, and there are eggs you can't imagine on a regular basis. Of course, you can follow us by clicking the subscribe button at the bottom of the video, so that you can see our latest content for the first time. See you next Wednesday.