Low back pain is a common disease, and according to statistics, almost 80% of adults have experienced low back pain in their lifetime. One of the more common types of low back pain is lumbar strain. What is lumbar strain? Simply put, it is an injury to the lumbar muscles due to overwork. In the past, overwork damage to the lumbar muscles was usually caused by people who needed to carry weight on their lower back or older people with aging muscles and bones. However, due to excessive workload or intense study, more and more young people are now suffering from lumbar muscle strain.
1, the five symptoms of lumbar muscle strain 1, lumbar pain or swelling, part of the stabbing pain or burning pain.
2, aggravated by exertion, reduced when resting; alleviated by appropriate activities and frequent changes in position, and aggravated by excessive activities.
3.Can’t insist on bending down to work. Often forced to stretch the waist or hit the waist with the fist to relieve the pain.
4.There are pressure points in the lumbar region, mostly at the sacrospinous muscle, the posterior part of the iliac spine, the stopping point of the sacrospinous muscle behind the sacrum or the transverse process of the lumbar vertebrae.
5. There is no abnormality in the shape and activity of the lumbar region, and there is no obvious spasm of the lumbar muscles.
How to prevent lumbar muscle strain in life?
1, should pay attention to avoid some easy to cause “flash back” action, such as bending over holding heavy objects, repeatedly bending over, etc..
2, once the lumbar sprain, must rest, to prevent the spine constantly interfere with the repair of damaged soft tissue.
3, in daily life and work must maintain a good posture, long-term sitting occupational must maintain the correct sitting posture.
4, people who need to bend over for a long time because of their work, such as nurses, clerks, drivers, etc., must keep the lower back flat so that the body’s center of gravity is located at the hip and foot, which is less likely to cause lumbar muscle fatigue.
5, for the general population, in daily life, whether bending to get things, up and down stairs, weight climbing and other activities, are required to maintain a good posture in order to prevent lumbar muscle strain.
Five moves can exercise the lumbar muscle in normal times
Suffering from lumbar muscle strain, during the period of lumbar pain not only need to rest properly, but also need to take comprehensive treatment measures to get rid of pain, improve the condition and prevent the lumbar muscles from changing to fibrosis. In addition, we should pay attention to maintaining good sitting and standing posture, i.e., head up, abdomen, chest up, maintain the normal physiological curvature of the spine, to avoid excessive convexity of the cervical and lumbar vertebrae; to strengthen physical exercise to enhance the strength of the waist. The following five moves can exercise the lumbar muscles.
1, turn the hips to transport waist
Legs apart, slightly wider than the shoulders, upright and relaxed, hands crossed waist, even breathing. Crotch first to the left, then forward, to the right, backward, around the central axis of the waist, do horizontal turning circle action. Rotate the crotch 1 circle for 1 time, can do 15 ~ 30 times as appropriate, and then do the same action in the opposite direction.
2, turn the waist and back
Legs apart, shoulder-width apart, upright, relaxed, legs slightly bent, both arms hanging naturally, hands half clenched fist. First turn the waist to the left, then to the right. Two arms with the waist left and right rotation and natural swing back and forth, by the force of swinging, hands a front and a back, alternately knocking the waist and abdomen, left and right turn the waist for a time, and even do 30 to 50 times.
3.Foot climbing with both hands
The whole body is upright and relaxed, and the legs are slightly apart. First two arms up, the body after the back, as far as possible to the maximum degree of backward, a short pause, followed by the body forward flexion, hands down, hands as far as possible to touch the feet, a short pause, restore the upright position. So for 1 time, can do 10-15 times in a row.
4.Flying swallow pose
Prone on the bed, arms on both sides of the body, legs straight, and then the head, upper limbs and lower limbs upward, do not make the elbow and knee flexion, always keep straight, such as the flying swallow. Repeat the exercise 20~40 times.
5.Arch bridge pose
Lie on your back, legs flexed, with both feet, elbows and the back of the head as the fulcrum to force the hips up, as the exercise progresses, you can put the arms in front of the chest, only the feet and the back of the head as the fulcrum to practice, repeated exercise 20 ~ 40 times.