The first step in solving low back pain: the 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, being sedentary, driving, and smoking.
1. What is the GASS training program: GASS is the first letter abbreviation of four training programs
(1) physical fitness improvement.
(2) aerobic exercise.
(3) stretching exercises.
(4) strength training.
2, why GASS training program is very important: many patients have achieved pain relief through the GASS Program.
It serves two purposes.
(1) to reduce or eliminate pain.
(2) It can help patients recover faster if they undergo surgery.
3. How 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 are not tightened, the tent will sway unstably. However, if 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, no such situation will occur.
4.Physical improvement.
(1) Control weight and eat properly.
(2) Quit smoking. Quitting smoking can dry 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. Improve health, reduce the risk of lung cancer, throat cancer, hypertension, cardiovascular disease, and reduce the risk of disease in children due to “secondhand smoke.
5.Aerobic exercise, the advantages of aerobic exercise.
Increase mobility
Lower blood pressure
Strengthen the heart and lung function
Improve bone density
Improve sleep
Improves endurance
Reduces body fat
Reduces anxiety, depression, tension and stress
Improve self-image and increase self-confidence Increase muscle strength and volume
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.
6, stretching exercises, the immediate causes of neck pain include: muscle inactivity resulting in “joint stiffness-like” symptoms; muscle strain, often when muscle overuse; muscle contracture, often around the spine and between the two areas.
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.
Strength training, supine leg raise training.
Level1: supine, lift both legs in turn, exercise the abdominal muscles.
Level2: supine, lift both legs at the same time, 15cm from the ground; when able to maintain 2 minutes, enter Level 3.
Level3: supine, lower leg flexion 90 degrees on the chair, do flexion exercise, exercise the abdominal muscles.
Posterior extension exercise: hands on the hips, slowly posterior extension of the waist, maintain the maximum degree of posterior extension.
Floor posterior extension exercise: shown is the simplest lumbar posterior extension exercise. Be careful to keep the hips, knees and toes off the floor.
Prone leg raise exercise.
Level1: prone, keeping the lower leg straight, lift both legs in turn rear extension, leaving the floor 15cm, when able to hold for 2 minutes, enter Level 2.
Level2: prone, keep the lower leg straight, while lifting both legs; when able to hold for 2 minutes, enter Level 3.
Level3: Lift both arms and lower limbs off the ground at the same time, maintaining the “airplane” position, and keep it for as long as possible.
7, strength training considerations: fatigue or pain need to pause exercise. When performing leg lifts, you need to keep your lower limbs straight and off the ground for 15cm. keep track of the time you hold them, so you can better stick to them. 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.
8, to maintain a healthy lumbar spine tips: 2 to 3 times a week lumbar stretching and strength training; sedentary when you can stand up and change position, and regularly get up and move; learn the correct work, life posture; learn and use more spinal muscle exercise; if you wake up with pain at night, try to change the sleeping position, a harder mattress or a pillow placed under the knee joint will help. If you have to carry heavy objects, remember not to bend your back and bend your knees to keep your spine upright. If you stand for a long time, put one foot on a stool; don’t “cave in” or “bend” when driving, but sit upright and put a cushion on your lower back to support your back; if the pain persists If the pain persists, you need to seek medical attention.