Low back pain is one of the common diseases in rehabilitation clinics. Patients with severe pain symptoms in the acute stage need to receive systematic rehabilitation treatment. After pain relief, patients need to pay attention to protecting the lumbar spine in daily life and further strengthen the lumbar back muscle training to enhance the strength of the lumbar muscles and prevent recurrent attacks of low back pain.
The following is a brief introduction of some daily precautions for the prevention of low back pain and methods of lumbar back muscle strength training, which patients can train as appropriate according to their own conditions.
First, how can we prevent low back pain?
1. Correct posture: In daily life, attention should be paid to cultivating good sitting and standing posture, and attention should be paid to keeping the spine upright and the lumbar vertebrae convex in front when sitting. (As in Figure 1)
2, avoid bending over to hold things: you can bend your knees and hips to hold things. (such as Figure 2, 3)
3, reduce weight: obesity can increase the weight bearing of the spine and increase the burden on the lumbar back muscles. Obese patients should moderate more activities, such as jogging, walking, cycling, etc., to reduce weight.
Second, lumbar back muscle training
Good function of the lumbar back muscles is necessary to maintain the stability of the lumbar region. Patients with low back pain should start to train the low back muscles after the pain is relieved. The training is gradual and should not hold the breath and should not aggravate the symptoms of low back pain.
1. Lie flat on your back, straighten the right lower limb, bend the left lower limb on the bed, pull the left knee to the chest with both hands, maintain for 5 seconds and then relax back to the original position, repeat 5 times. Switch to the opposite lower limb and repeat 5 times. (As in Figure 4)
2. In upright position, stretch the right upper limb, bend the trunk to the left side, maintain for 5 seconds and then relax back to the original position, repeat 5 times. Switch to the opposite side and repeat 5 times. (As in Figure 5)
3, standing, feet shoulder-width apart, relax, inhale, hands on the waist, exhale and bend the torso backward, maintain 5 seconds and then relax back to the original position, repeat 5 times. (As in Figure 6)
4. Lie flat on your back with both lower limbs bent at the knees and both upper limbs placed at the side of the body. Lift the hips, maintain for 5 seconds and then relax back to the original position, repeat 5 times. (As in Figure 7)
5.Lying flat on your back with both lower limbs bent at the knees and both upper limbs placed at the side of the body. Cross both upper limbs in front of the chest, lift the head and shoulders, maintain for 5 seconds and then relax back to the original position, repeat 5 times. (As in Figure 8)
6, hands and knees on the bed, torso parallel to the bed, weight evenly distributed on all four limbs; stretch the left upper limb forward, maintain 5 seconds and then relax back to the original position, repeat 5 times. Change to the opposite side and repeat 5 times. (As in Figure 9)
7, hands, knees on the bed, trunk parallel to the bed, weight evenly distributed in the extremities; stretch the right lower extremity backward, maintain 5 seconds and then relax back to the original position, repeat 5 times. Change to the opposite side and repeat 5 times. (As in Figure 10)
Third, in addition to patients can further core stabilization muscle group training, the following are some simple training methods.
1, flat exercise
Lie prone and support the body with both elbows and toes, keeping the trunk stable and flat. Experience the contraction of the trunk muscles.
2.Lateral support exercise
Lie on your side, support your body with your elbows and feet, keep your trunk flat and straight, and feel the contraction of the trunk muscles.