Modern people due to changes in the nature of work, the pace of life accelerated, cervical spondylosis, lumbar disc protrusion more frequent. The main reason is that sedentary causes excessive strain on the neck, shoulder and back, and the intervertebral discs and paravertebral muscles are under tension for a long time, which manifests as stiffness and pain in the neck, shoulder and back, or difficulty in turning around.
As we age, the frequency of pain attacks increases, the area increases, the duration lengthens and the degree increases. The above symptoms are aggravated after sedentary or domestic work, but relaxed after exercise; aggravated by cold and alleviated after keeping warm; even triggered by sneezing and spraying or brushing teeth.
In severe cases, one month dare not go down to the ground; when turning over, the pain is like the waist section into two sections, and even play “morphine” to stop the pain. However, it is indeed very uncomfortable, but often taken by others as a “fake illness”, because others see you walk well, a work will not work.
The typical myofasciitis, also called muscle strain, commonly known as “pillow” or “flash back”, is actually “cramp” in nature, muscle “strike “, requiring rest. Usually lasts for a week, gradually relieved after rest. The next time you get tired and cold, you will be sick again.
General knocking, massage, hot compresses, physiotherapy, external application, internal medication can reduce the symptoms for a short time, but can not be cured. The reason is that it is impossible to eradicate its two causes DD aging (after 20 years old, the body’s intervertebral discs and ligaments begin to age) and strain (ambulatory work and household chores). The so-called minimally invasive surgery and open surgery cannot “rejuvenate” or “slow down the aging process” because they only relieve the symptoms.
The main point of conservative treatment is to rest in bed during acute pain (80% bed rest, 20% medication, massage, physiotherapy, traction, acupuncture, cupping, etc.), and to improve the working posture, move around, and strengthen the neck, back and lumbar muscles (breaststroke, small swallow fly).
When lying in bed, avoid high pillows, nesting watching TV and reading books. Because this is still bent over, the lumbar spine, cervical spine did not really rest, but only rested the limbs.
The bed is hard, such as hard Simmons, brown cushions can be, no need for wooden beds (this is a cliché of the 70s / 80s).
Therefore, lumbar muscle strain “no need to treat”, is also “untreatable”. Mainly rely on our own adjustment DD pay attention to posture, strengthen the activities, muscle exercise.
1, pay attention to the posture: sitting upright, that is, “sitting like a bell”. Good sofa and car seats are to ensure that the cervical and lumbar spine convexity. The worst sitting posture is about 70 ° forward leaning. Lie flat lumbar spine load of 1.0, standing for 1.5 times the load, tilted forward about 70 ° lumbar spine load 2.5 times.
2, strengthen the activity: 30 minutes of activity cervical and lumbar spine, 60 minutes to get up and walk. This is similar to the 10-minute recess reasoning. Playing computer, cell phone, playing cards, mahjong, painting, playing the piano, household chores and driving, sitting in a car are common triggers of muscle strain, which requires diligent activity during this period.
3, muscle exercise: the best fun activity is breaststroke. You need to lift your head and waist when you get out of the water to change air; and the most economical method is the “little swallow fly”.
However, if you have numbness, pain, weakness, cotton-picking sensation, difficulty in urinating and defecating, numbness around the anus, etc. – there may be more serious problems – and the situation has worsened, you may need surgery. Please visit your doctor’s office (or even an emergency room) as soon as possible. Surgery may be needed at this point.
Common misconceptions.
1. Hope that health care goods, massage and other methods will cure the disease. I do not know that only I can fight “aging and strain”. Please do not imagine that “clever” drugs, therapies can fight, reverse “aging and fatigue”.
2, usually do not pay attention to nor exercise, when the pain temporarily hold the Buddha’s feet, the result of the more exercise the more pain. Little swallow fly in the lumbar spine pain can not do, as the calf “cramp” after the need to rest rather than running.
3, continue to nest in bed reading books, watching TV, the cervical spine, lumbar spine did not get a rest, only the rest of the limbs.
4, playing computer, mahjong, housework is not tired, why is still “neck pain” “lumbar swelling”? The reason is that the above activities are resting the limbs and straining the spine.
Attachment 1, the exercise method of back muscle details: small swallow fly or breaststroke
The method of small swallow fly is: head and chest lift, legs lift. Lift and hold on for 5 seconds, then relax and lie down on the bed for 5 seconds – count once. Gradually, it is required to do 60 times a day. It can be divided into 2-3 times and insisted on for more than 6 months. It is best used as a lifelong exercise program for post-operative lumbar spine patients.
This movement is similar to that of yoga. The main points (the difference is): 1, Xiao Yan Fei is not a practice form, as long as slightly off the bed, eat on the strength can be (chest, legs can be lifted 1-2cm; isthmus cleft slipped vertebrae patients should not be over-lifted, otherwise it will lead to aggravation of the disease); 2, is done one at a time, rather than hold up for a long time.
A similar method is breaststroke, 2 times a week, once 600~800 meters (must have the action of jerking the waist out of the water). It is best to have warm water (dry rest, hot springs, etc.), and after swimming, it is best to have a sauna – the TCM explanation is to drive away the cold.
In contrast, the advantage of swimming is that it belongs to recreation, easy to adhere to; the advantage of small swallow fly is affordable, the disadvantage is boring, not easy to adhere to.
Attachment 2, item back muscle exercise method
The method is: the upper body upright, head slightly back, standing or sitting position can be, crossed hands on the back of the pillow (that is, the back of the head) area, force backward head, while the hands force against the pillow so that the head can not be backward, that is, the head and hands against.
At this time you will feel the back of the neck of the large muscles in continuous contraction force, but the neck because of the hands of the confrontation action is not active, this state of medical known as muscle “resistance isometric contraction”.
This way is the best way to quickly build muscle strength. Usually 4 sets of 20 repetitions per day, with each set lasting 5-10 seconds. Use the hands against, or back against the door, wall and other objects against, can be.
Note: It is best to exercise when there is no significant discomfort in the neck, usually after 2 weeks to start taking effect.