People with low back pain must be very familiar with the word [lumbar muscle strain].
It can be seen from the name that the waist muscles and related soft tissues [tired and damaged] will definitely cause lumbago.
Regarding lumbar muscle strain, Dr. Clove wants to tell everyone bad news and good news:
- The bad news is that for most people with lumbar muscle strain, it is difficult for soft tissues such as muscles and fascia to return to their original healthy state. But the good news is that it is entirely possible to relieve symptoms such as low back pain and reduce waist problems.
Today we will take a look.
Adverse Factors Causing Lumbar Muscle Strain
Lumbar muscle strain is not tempered in a day, but takes a long time. There are four main causes of lumbar muscle strain:
1. Long-term excessive weight bearing
When the trunk of the human body is loaded, the waist is the connecting part of the body and is under great pressure.
2. Instability of spinal structure
The spine determines the stability of the human body (trunk). When the spine structure is unstable, the lumbar and back muscles will assist, which will overload the lumbar and back muscles for a long time.
Step 3 Bend over for a long time
Bend over for too long, waist muscles continue to tense, long-term local stimulation will form aseptic inflammation.
4. Other
For example, if the waist is injured but not treated properly, it will slowly develop into lumbar muscle strain.
As the main symptom of lumbar muscle strain is lumbago, the specific cause of lumbago needs further examination before we know.
Insisting on exercise is the best prevention.
Like the treatment of other diseases, the most important thing to deal with lumbar muscle strain is to eliminate the cause.
Only by changing bad habits and reducing the burden on soft tissues such as waist muscles can low back pain be relieved and strained muscles have a chance to recover.
Specific suggestions include:
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Sit down soon and don’t keep the same posture for too long. Set a small alarm clock and get up and walk every 30 to 40 minutes.
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Choose a suitable chair. The chair should give enough support to the waist to keep the lumbar spine slightly forward (normal physiological curvature).
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See a doctor in time, treat in time, and take painkillers when necessary.
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Please ask a professional rehabilitation trainer to massage, which also has certain relieving effect.
Of course, these are all remedies after lumbar muscle strain occurs. If you can keep exercising at ordinary times, lumbago will not be so easy to occur.
4 moves to help you deal with lumbar muscle strain
There are a total of 4 movements introduced today. Each movement can be done in 2 groups every day. Repeat 8 ~ 10 times as a group. It is good to exercise for about 10 minutes every day.
If you insist on doing these actions when there is no lumbago, the prevention effect will be better.
Action 1
As shown in the figure, sit with one leg bent, one leg straight, and hold it with both hands. Push it gently toward the left, middle and right sides of the straight leg respectively, and change to the other side after 3-5 times.
Note: The waist should be straight.
Action 2
As shown in the figure, lie prone, support your knees and one hand, stretch your other hand in the opposite direction, gently rotate your body, and change your other hand after 3-5 times.
Note: Turn the upper body and stretch the back and waist.
Action 3
As shown in the figure, lie down with your hands around your thighs and then lean your knees against your chest.
Note: When the knee is close to the chest, the waist will feel relaxed.
Action 4
As shown in the figure, lie down, lift one leg, hold it to one side with your hand, hold it for a few seconds, then let it go, and change to the other side after 3-5 times.
Note: If your knee cannot touch the ground, don’t force it. You can turn around as much as you like.