The first step in solving low back pain: the GASS training program for the low back
Just like neck pain, every person 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.
1.Carrying heavy objects
2.Overweight
3.Sitting for a long time
4.Driving
5.Smoking
What is the GASS training program?
GASS is the initials of four training programs
1.General Health Promotion Physical improvement
2.Aerobic Exercises Aerobic Exercises
3.Strenching Exercises Stretching Exercises
4.Strengthing Exercises Strength Training
Why is the GASS Training Program important?
Many patients have achieved pain relief through the 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 do our spine and muscles work?
Our lumbar spine is supported by many muscle groups that perform various activities in the lower back (Figure A). 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 in Figure A are not tightened, the tent will sway unsteadily. However, if the ropes are tightened in Figure B, 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 muscle imbalance will occur. 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 a small amount of smoking can be harmful.
Extend life expectancy
Improve health and reduce the risk of lung cancer, throat cancer, high blood pressure, and cardiovascular disease
Reduces the risk of disease in children from “second-hand smoke”.
2.Aerobic Exercises
Aerobic exercise has the following advantages
Increase mobility
Lower blood pressure
Strengthen heart and lung function
Improves bone density
Improves sleep
Improves endurance
Reduces body fat
Reduces anxiety, depression, tension and stress
Improve self-image and increase 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 20-30 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
The direct causes of neck pain include
Muscle inactivity resulting in “stiffness-like” symptoms.
Muscle strain, which often occurs when muscles are overused.
Muscle contractures, which often occur around the spine and in the area between the two.
Toe touch exercise (Figure A): 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 (Figure B): Place your hands on your hips and slowly extend your back, maintaining maximum back extension.
Floor posterior extension exercise (Figure C): shown is the simplest posterior lumbar extension exercise. Be careful to keep the hips, knees and toes off the floor.
4.Strengthing Exercises Strength Training
Supine leg lifts (Figure D).
Level 1: lying on your back, lift both legs in turn, exercise the abdominal muscles
Level 2: lying on your back, lift both legs at the same time, 15cm from the ground; when you can hold it for 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 raise exercise (Figure E).
Level 1: prone, keep the lower leg straight, lift both legs in turn, 15cm off the ground, when you can maintain 2 minutes, enter Level 2
Level 2: prone, keep the lower leg straight, and lift both legs at the same time; when it can be maintained 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.
Tips for maintaining a healthy lumbar spine
Perform lumbar spine stretching and strength training two to three times a week.
Standing up and changing positions when sitting for long periods of time and getting up and moving around regularly.
Learning the correct posture for work and life.
learning and using more spinal muscle exercises.
If you wake up with pain at night, try changing your sleeping position. A harder mattress or pillow under the knee joint can help.
If you must carry heavy objects, remember not to bend over and bend your knees to keep your spine upright. Try to hold objects, using the strength of the lower limbs rather than the strength of the back.
If standing for long periods of time, put one foot on a stool.
Do not “cave in” or “bend” when driving, but sit upright and put a cushion on your lower back to support it.
If the pain persists, you need to seek medical attention.
Finally, for better adherence to exercise, an “exercise schedule” should be established, as follows.