First step in addressing low back pain.
Low Back GASS Training Program Just like neck pain, everyone will experience low back pain (Back Pain) in their lifetime. Daily work, household chores, sports trauma, including some diseases such as osteoarthritis and osteoporosis can all cause low back pain. Most patients can relieve low back pain with medication, functional exercise, and physical therapy, and only a small percentage of patients require surgery.
Factors that contribute to the risk of low back pain: lifting heavy objects, being overweight, sedentary driving, smoking and what not.
GASS is the initials of four training programs.
1.General Health Promotion Physical fitness improvement.
2. Aerobic Exercises Aerobic Exercises.
3, Strenching Exercises stretching exercises.
4, Strengthing Exercises strength training.
Why GASS Training Program is important, many patients have achieved pain relief through GASS Program.
It works in two ways.
1, to reduce or eliminate pain.
2. It can help patients recover faster if they undergo surgery.
How our spine and muscles work Our lumbar spine is supported by many muscle groups that perform various activities in the lower back. The muscles in the front and back of the torso work together to support the lumbar spine and maintain trunk posture. The function of the muscles is to keep the lumbar spine stable, to accomplish activities, and to support it.
The human spine is similar to the support poles of a tent. In high winds, if the ropes are not tightened, the tent will sway unstably. However, when the rope is tightened, the tent will be very stable. Therefore, the muscles around the waist are like the ropes in the figure. If the muscles are not strong enough, the spine will be overactive and there will be a muscle imbalance. In day to day activity, the spine will not be able to withstand it, resulting in degeneration. If the muscles are strong, this will not happen.
1.General Health Promotion Physical improvement
(1) Weight control and proper diet
(2) Quit smoking. Quitting smoking can reduce or eliminate spinal pain.
Some studies have shown that there is a correlation between smoking and spinal pain. Even small amounts of smoking can be harmful.
Longer life expectancy improves health, reduces the risk of lung cancer, throat cancer, hypertension, cardiovascular disease, and reduces the risk of disease in children from “secondhand smoke”.
2.Aerobic Exercises Aerobic Exercises Advantages of Aerobic Exercises.
Increase mobility lower blood pressure strengthen heart and lung function increase bone density improve sleep improve stamina reduce body fat reduce anxiety, depression, tension and stress improve self-image and increase self-confidence increase muscle strength and capacity how long do I need to exercise?
Exercise at least 3 times a week (preferably not on the same day) for 20 to 30 minutes each time. If you are just starting out, you can start with 20 minutes and gradually increase to 30 minutes. The following kinds of exercises are available: walking, running, swimming, cycling.
3, Strenching Exercises Stretching exercises lead to neck pain as a direct result of.
Muscle inactivity leading to “stiffness-like” symptoms; muscle strain, which often occurs when muscles are overused; muscle contracture, which often occurs around the spine and in the area between the two.
Toe touch exercise: Immobilize the knee joint, touch the toes as far as possible, and maintain maximum flexion. Do not “spring” to touch repeatedly as this may aggravate back pain. You can record the lowest position and time you touch your toes and gradually increase the amount of activity.
Back extension exercise: hands on the hips, slowly back extension of the waist, maintain the maximum degree of back extension.
Floor back extension exercise: shown is the simplest back extension exercise for the lower back. Pay attention to keep the hips, knees and toes do not leave the ground.
4, Strengthing Exercises strength training supine leg raise training.
Level 1: supine, lift both legs in turn, exercise the abdominal muscles
Level 2: supine, lift both legs at the same time, 15cm from the ground; when you can maintain 2 minutes, enter Level 3
Level 3: supine, lower leg flexion 90 degrees on the chair, do flexion exercise, exercise the abdominal muscles.
Prone leg lift training.
Level 1: prone, keep the lower leg straight, lift both legs in turn, 15cm off the ground, when you can hold for 2 minutes, enter Level 2
Level 2: prone, keep the lower leg straight, while lifting both legs; when you can hold for 2 minutes, enter Level 3
Level 3: Raise both arms and lower limbs off the ground at the same time, maintaining the “airplane” position for as long as possible.
Notes on strength training.
If you feel fatigue or pain, you need to pause the exercise.
When performing leg lifts, keep the lower extremities straight and 15cm off the ground.
Keep track of how long you hold it, so you can stick to it better.
You may notice an increase in pain in or around the lower back muscles. This is due to the additional burden on the muscles from the exercise, which reinforces the need for strength training. Consistent exercise will gradually eliminate these pains. If the pain persists after a few days, you can reduce the level of activity and see your doctor. However, do not stop exercising.
(1) Tips for maintaining a healthy lumbar spine: stretching and strength training of the lumbar spine 2 to 3 times a week.
(2) Stand up and change your position when you are sedentary, and get up and move around regularly.
(3) learn the correct posture for work and life
(4) Learning and using more spinal muscle exercises.
(5) If you wake up with pain at night, try to change your sleeping position. A harder mattress or a pillow under the knee joint can help.
(6) If you have to carry heavy objects, remember not to bend your back and bend your knees to keep your spine upright. Try to hold the object and use the strength of the lower extremities rather than the strength of the back.
(7) If standing for a long time, put one foot on a stool.
(8) Do not “cave in” or “bend” while driving, but sit upright and put a cushion on your lower back to support your lower back.
(9) If the pain persists, you need to seek medical attention.
Finally, in order to better adhere to the exercise, you should establish an “exercise schedule”.