Lumbar pain is generally referred to as pain in the lumbar region between the ribs and the ilium
(L1-L5: 1-5 lumbar vertebrae Lumbar region: lumbar region )
Hospitals are often in contact with two types of patients, one is respiratory infections, and the other is the lumbar patients, the age of the majority of patients in the age of 30-65 years old, but now more and more young people But now more and more young people are beginning to back pain, back pain seems to have become a kind of life norm, just like a cold as normal.
There are more than 60 direct or indirect causes of low back pain, and the most common pathologic low back pain problems are herniated discs, osteoarthritis, ankylosing spondylitis, and joint fractures. However, in addition to some direct pathological phenomena, a considerable portion of the patients because they can not accurately identify the anatomical causes of low back pain from the nuclear magnetic **** vibration or CT or the doctor's experience, so the hospital is positioned as muscle strain and muscle strain, told to go home to rest and recuperate, or practice Feiyan (that is, prone to the movement of the two up, there may be people who have had a similar experience), which results in low back pain is slow to get relief.
In fact, this is not the fault of the hospital, the hospital has exercised their responsibility, you can only blame the hospital's medical technology is not perfect or a doctor irresponsible. When we understand the root cause of back pain more y, you will find that only you can save yourself, the doctor and personal trainer just give you advice, supervision or a certain degree of guidance only.
Even though the causes of low back pain are said to be more than 60. But most of the causes can be summarized into 5 categories: lifting heavy weights, sudden accidental injuries, obesity, bad moods, bad life posture and sports posture. And there's really only 1 root cause: joint overload.
No explanation is needed for injuries to the lumbar spine caused by lifting heavy objects that exceed normal loads, and sudden accidental injuries.
I only give some basic training, a period of training can be seen after the results, but not always solve the problem, the individual differentiation needs personal trainers to check, assessment and targeted training.
Static stretching: 25 seconds for each movement, 2 sets, symmetrical left and right sides need to be stretched
Stretching upper trapezius
triceps
biceps
deltoid
pectoral major
pectoral minor
dorsal latissimus dorsi
Stretching rectus abdominis
lumbaris square muscle
Iliopsoas
Quadriceps
Internal retinaculum
Gluteus maximus and external rotators
Gastrocnemius
Flounder
Strengthening: Rectus abdominis, abdominal obliques, transverse abdominus, lumbar square
Exercise movements: Plank supports and plank side supports, keeping the body in a straight line
Training arrangement Exercise: support to exhaustion, 3 sets, 1-2 minutes rest between sets
(Plate support)
(Lateral support)
Strengthening: middle and lower obliques, rhomboids, erector spinae, multifidus
Exercise: back support, shoulder blades tighten backward, keep the body in a straight line, you can lift your legs up or not
Training Schedule: support to exhaustion, 3 sets Rest 1-2 minutes between sets
Strengthening: latissimus dorsi
Exercises: pull-ups or high pull-downs
Training schedule: 15-20 repetitions, 3 sets, 2 minutes of rest between sets
Strengthening: gluteus maximus, gluteus medius, hamstrings
Exercises:
Bridge
Overhead squat (check out: How to complete the standard deep squat?)
Scissor squats
Training schedule: 15-20 times 3 sets Rest between sets for 2 minutes
Modified Flying Swallow (prone two-head up action The picture below is the end position, in fact, the position is the prone position) to strengthen the vertical spine muscles, gluteus maximus, intramuscular femur
The above action to make a slight change, the feet should not be separated, the heels of the book, the whole process can not be The whole process can't fall down.
In fact, we can see that the problem of low back pain requires comprehensive training, which reflects the poor function of the muscles or joints, so more practical functionality is a variety of integrated training is also slowly being more people's attention. Here is a parkour physical training action, can also be effective in preventing and relieving low back pain:
Cat crawl:
Cat crawl need to continue to limbs for support, mimic the animal walking.
In a general sense, simply lifting out of a standing position releases most of the pressure on the lumbar spine, and cat crawling can fulfill this function as well. From a basic anatomical understanding, cat crawling can improve deltoid, serratus anterior, pectoral muscle strength, which in turn improves shoulder joint stability, crawling process in order to control the body rotation, abdominal obliques, rectus abdominis, transversus abdominis muscle strength will be practiced, these muscles will help to improve the torso stability, the torso stabilization accidentally lower extremity stabilization, so as to reduce the risk of sports safety. If you have a better sense of proprioception, you will find that the cat crawl is actually practiced all over the body, including wrists and ankles.
Additionally all crawling movements are very early in the development of the human body, earlier than walking, crawling is the most basic movement pattern of every human being, crawling needs to use the flexibility and stability of walking and running in line with the training of crawling can be amplified on the flexibility and stability of the requirements to help you improve the function of walking and running. Crawling can also be used as a means of improving and testing the symmetrical stability of trunk rotation.
The point is, if you expand a little on the anatomy, all the muscles in the body are wrapped together in a certain order and direction by a connective tissue called fascia, which is collectively called myofascia. The various connections formed by the fascia wrapped around the muscles are called myofascial chains. From the perspective of the fascial chains, the major muscles involved in the cat crawl maneuver, such as the thoracic, abdominal, serratus anterior, and adductor femoris, are all located in the front functional line (front functional line)
(front functional line)
An important significance of understanding the fascial chains is that, for the human body, every human being can Any movement that a person can do will occur in a specific fascial chain, and every sport will have some specific movements that occur in the same fascial chain. Just like the swinging arm and lifting leg when you walk, the swinging arm and closing leg when you run, at the same time you are recalling the side pressure stroke when practicing freestyle swimming, the cooperation of upper and lower limbs when pushing the shot put, the swinging of the oar when rowing, the swinging of the badminton racket are all using the muscles of the front functional line, so all the creeping training movements in parkour have a more profound significance that the creeping movement is not only a Exercise movement, it can also improve the human body's most basic mobility, thus helping you to improve the ability to participate in a variety of other sports programs, which can be called functional training movements. All attention to the human body's function itself training is worthy of attention and learning, China has long been practicing the tradition of crawling, just a lot of people do not care about, the following is originated in the Eastern Han Dynasty Hua Tuo five bird play:
Summary:
The formation of low back pain mechanism is very simple, is the joints of the overload, but the joints of the overload of the reason is too much, I just roughly explain the explanation of some of the cause of low back pain The reason for this is that there is no way to write a detailed, sort of introduction. I have also provided some basic training methods for common low back pain, and I also recommend that you practice crawling. The premise of these training methods is that the doctor said you can exercise, I can not drive the doctor's power. These training tools for many people will be effective, for many people may also be ineffective, because there is individual variability, the effect of I have no way to statistics, you will find me alone better. However, the doctor can only give guidance, the coach can only be with you in that one session, he can not control your Internet time, can not control your attitude to training, and even more can not control your emotions in your work life. In the end, it's up to you.
In addition to lifting the back pain requires comprehensive functional training, simply put, the spine as a stabilizing limbs of the center as well as the movement process continues to regulate the stability of the body's platform, it and all parts of the body are interacting with each other and interdependent, and any place where a problem occurs may be directly or indirectly in the form of low back pain reflected. If you train comprehensively, the body balance will not hurt.
Low back pain is also an international and social issue: low back pain is caused by emotional problems, low back pain is caused by bad posture, low back pain is caused by bad habits, low back pain is caused by poor training or exercise habits, and low back pain is caused by the tendency to compete with others rather than focusing on self-improvement.
I hope we become better, but the exercise movements are for reference only, there are any pathological problems of people please be careful to grasp the extent of the exercise or follow the doctor's advice, the training process of the various problems of their own to solve, I will provide advice, but do not take responsibility. I will always continue with everyone.