From a physiological point of view, the stability of the lumbar spine is maintained by two interrelated systems, the spine itself and the muscular system associated with it, the former being the passive stabilizing system and the latter the active stabilizing system, and pathological changes in either system may cause lumbar instability. Because this lumbar instability is a secondary, degenerative lesion, it is common for patients to have weakness of the lumbar back extensor muscles in clinical practice.
An imbalance in lumbar back muscle strength can lead to a biomechanical imbalance in the lumbar region and produce low back pain. By training the core muscles, the stability, balance and coordination of the lumbar spine can be increased and the incidence and recurrence of chronic low back pain can be reduced.
Core muscles
The so-called core muscle group refers to the important muscle groups located in the front and back of the abdomen around the torso, responsible for protecting the stability of the spine, transverse abdominis, pelvic floor muscles and lower back muscles in this area. Simply put, these are the muscles of the low back in the trunk area.
The goal of exercise therapy is to increase the muscle strength of the core muscles of the low back to provide a dynamic stabilization of the degenerating intervertebral joints.
The core muscles of the low back training can be on the low back pain relief reasons
1, the direction of intervertebral joint movement during lumbar back extension is opposite to the direction of lumbar forward flexion activities done in daily life, avoiding the stretch strain on the back extensor muscles and lumbar ligaments caused by the lumbar forward bending movement.
2, lumbar back extension exercise and lumbar back extensor exercise can maintain a straight waist posture, reducing the pressure within the intervertebral disc, reducing further damage to the disc.
3, low back exercise improves the blood circulation of the low back, so that the accumulated inflammatory pain-causing substances in the low back can be removed more quickly, thus effectively relieving pain.
Simple exercise methods
1.Arch bridge exercise
Lie on your back, bend both knees, bend your knees while lifting your waist and hips upward from the bed, hold for 5-10 centimeters, and restore. Require 10 seconds, 10 on one side.
2.Flying swallow point water exercise
Prone position, hands behind the back, limbs and chest up at the same time, leaving the bed, restore. Requirement to hold for 10 seconds, do 10.
3.Side bridge exercise
Use the same side of the forearm and the outside of the foot as a fulcrum to support the body and keep the body straight, relatively the most difficult. Require 10 seconds, 10 on one side.
4.Plank support exercise
Body into a straight line, with toes and forearms for support, abdominal muscle contraction to maintain 10 seconds, and then relax, pay attention to the whole process do not hold your breath. Requirements 10 seconds, 10.
5, cross-support movement
This movement, is the use of the opposite side of the hands and feet as support, from the elbows and knees as support for the kneeling position, extending one side of the hand and the other side of the foot, keep the level, this posture requires the body level, eyes forward. Hold for 10 seconds and do 10 of them.
The above actions for a group, a total of at least three groups to do, the intensity of their own sweat and not too tired for the premise that you can do two or three times a day, as long as it is not too fatigue.