Actions that can't be done for low back pain 1. Bend down and touch your toes.
Stretching your legs and bending over to touch your toes will cause great pressure on the intervertebral discs and ligaments in the spine, and will also overstretch the muscles and tendons in the lower back.
2.90 sit-ups
Most people tend to use hip muscles instead of core muscles or abdominal muscles when doing sit-ups. Such large-scale supine and 90-degree sit-ups may bring great pressure to the intervertebral disc tissue in the spine.
Lie flat and lift your legs.
Lying flat and lifting legs requires high core muscles, and people with weak core muscles will aggravate low back pain.
But you can lie on the ground and keep your back close to the ground, straighten one leg and bend the knee of the other leg. Slowly raise the straight leg 15 cm, hold on for a while, and then slowly lower it. Repeat 10 times for each leg, and then switch legs to continue.
Actions that help relieve low back pain 1. Little sit-ups
Exercise:
Important points: Don't leave your feet, coccyx and back on the ground.
Stretch tendon
Exercise:
Important: When doing this action, you should feel a slight stretch at the back of your leg.
Sit against the wall
Exercise:
Stretch your back
Exercise:
5. "Bird Dog" Movement
Exercise:
6. Waist rotation
Exercise:
Bend your knees
Exercise:
8. Pelvic tilt exercises
Exercise:
9. Bridge sports
Exercise:
Key points: lift your hips by tightening your abdominal muscles, and be careful not to bow your waist.
10. Aerobic exercise such as swimming
Aerobic exercise can make the lungs, heart and blood vessels stronger and help to lose weight. You can try walking, swimming and cycling. If the low back pain is serious, you can choose swimming, because water can provide support, and be careful to avoid actions that need to distort your body.
pilates
It needs to be carried out under the guidance of a professional coach. This exercise combines stretching, strength training and abdominal training.
I know very well that I once suffered from lumbar disc herniation. I didn't do any treatment, but only relied on my own reasonable exercise, and now I have recovered.
About eight years ago, my back ached so badly that my last leg hurt.
Sitting on the stool for half an hour began to hurt.
I can't sit still by car for an hour.
Go to Sichuan Orthopedic Hospital quickly. The doctor said that lumbar disc herniation,
Show me the film, I don't understand it, and I don't want to understand it.
I asked the doctor, what should I do?
He talked about many treatments,
Tell me it's nothing serious, just physical therapy.
Because the hospital is too far away from my home, I said I would just go home, so I went to the hospital near us for physical therapy.
So I went home by myself.
After returning home.
I replaced the Simmons mattress with a cotton mattress.
I looked up some more information on the internet.
I found wuqinxi on the internet, and one of them is called Xiong Pa.
I started practicing bear crawling, and a miracle happened.
The first time I practiced, my waist was comfortable for half a minute.
The second time the waist is comfortable, it takes longer.
In this way, my confidence doubled.
Bears climb twenty or thirty meters at a time, twice a day.
After exercising for about three months, I feel much more relaxed, but I'm not ready yet.
In this way, I persisted for nine months and my waist recovered.
Later, a young comrade in our unit had a waist problem and went to the hospital for examination. Like me, he has a lumbar disc herniation.
He called me to talk about his pain.
I introduced my experience in treating low back pain to him. He insisted on Xiong Da for three months, and now his waist is good and he is refreshed. He has been very happy.
Poor waist, common lumbar muscle strain; Lumbar disc herniation, etc. Of course, kidney diseases can also cause waist discomfort, such as kidney calculi's disease, nephritis, renal cyst, early uremia and so on. This is a more serious situation!
The bad waist here generally refers to the first two situations. These two situations are generally not suitable for strenuous exercise! In particular, it involves strenuous exercise of the waist, such as sit-ups and flat support. And some abdominal exercises are not suitable!
In addition, there are some sports that seem to have little to do with waist exercise, but they do great harm to the waist, such as: weight-bearing sports, running, swimming, all kinds of ball games (except fitness balls played by the elderly), and all kinds of dances!
Although the waist is not good, it is not suitable for doing some strenuous exercise, but it is not suitable for sedentary, long lying, long standing and so on! Because people's waist bears all the weight of the upper body, keeping a posture for a long time will form a sense of oppression on the waist, leading to poor blood circulation, which will lead to poor waist. This is what Chinese medicine says: it hurts if it doesn't work.
There is also a situation that can also cause waist diseases, that is, doing strenuous exercise for a long time, such as athletes, fitness coaches, and some people who are keen on fitness; There are also laborers who have been engaged in heavy physical labor for a long time, such as farmers and migrant workers!
Since both static and dynamic can cause waist discomfort, what exercise is suitable for people with waist discomfort? That's a movement between static and dynamic ― it's best to walk slowly! Moreover, the time should not be too long. Adjust the exercise time according to your own situation! You can get up and take a walk once in a while.
Finally, people with bad waist should not sleep in soft beds, but try to sleep in trampolines!
Bad waist? A set of yoga sequences to enhance strength and relieve waist discomfort.
Many Gaja people choose yoga to improve back pain, but in the process of practice, they always hear Gaja people say that practicing this pose hurts their backs. In fact, when practicing posture, the center of gravity and the force point of posture are incorrect, which leads to the deviation of the force point to the waist, which easily leads to waist discomfort. Today, Xiao Jia recommended a set of yoga sequences to everyone, which can enhance strength and relieve waist discomfort.
1. Down dog style
Stand still, inhale, stretch your back, perpendicular to the ground, exhale, start from your hips, let your upper body go forward and down, and press your hands on the ground.
Inhale, stretch your back again, retreat your right foot and left foot respectively, with your feet as wide as your hips, push your upper body back with your hands, step on the ground with your feet, breathe smoothly, keep your eyes on the ground, and your back and head are in a straight line.
2. Inclined plate
Starting from asana 1 and downward dog pose, inhale, raise your head, exhale, move your body center of gravity forward, your arms are perpendicular to the ground, and your forefoot is firmly placed on the ground.
The body, head, back and legs are in an oblique straight line, the abdomen is tightened, the navel is looking for the spine, don't bend over, and keep the five groups breathing smoothly.
Step 3: Sit forward and bend over.
Type 5, crane in, exhale, feet on the ground, hips slowly sitting on the ground, legs straight, sitting on the ground.
Inhale, straighten your back, exhale, lean forward, hold your feet with both hands, lower your head, relax your upper body, and keep several groups breathing smoothly and naturally.
There are also many ways to exercise the waist, which is nothing more than relaxing the hips, turning the waist and pitching to dredge the blood circulation of the waist and play a role in strengthening the kidney and waist. Here are some reliable and simple exercise methods.
Bend forward and stretch backward.
Open your legs, shoulder width apart, with your hands akimbo, and then do it 5~ 10 times before and after the waist. Try to relax your waist muscles during exercise.
Hip rotation exercise
Legs apart, slightly wider than shoulders, hands on hips, breathing evenly. Take the waist as the central axis, first do hip rotation clockwise, then do the same rotation counterclockwise, the speed is slow to fast, and the rotation range is small to large, and so on 10~20 times each. In the process of doing it, you must pay attention to keeping your upper body upright and your waist moving with your hips, but don't lean forward and lean back too much.
Waist rotation type
Open your legs, slightly wider than your shoulders, spread your arms sideways and inhale; Exhale and slowly twist the upper body to the left and rear; Put your right hand on your left shoulder and your left hand on the right side of your waist, then gently push your trunk back to the maximum, hold 10 for 20 seconds, and breathe naturally; After repair, do it on the other side. Do it continuously 10 times.
Lean back and get up.
Stand naturally, relax all over, lift your arms up, lean back, and try to reach the maximum extent of backward extension for 10 second; Then bend forward, straighten your legs, move your arms down, let your hands touch your feet as much as possible, keep 10 milliseconds, and then return to your natural standing posture. Do it 10~ 15 times continuously. When the elderly or patients with hypertension do this exercise, they should bend over slowly to avoid accidents.
Arch bridge type
Lie on your back with your arms at your sides and adjust your breathing. Inhale, bend your knees, and keep your heels as close to your hips as possible; Exhale, hold your ankles with your hands, slowly raise your hips, keep your body like an arch bridge for 30 seconds, and breathe naturally; Exhale slowly, and fall back to the supine position. Exercise 5~ 10 times each time. If your hands can't reach your ankles, you can put your hands flat on your sides.
Again, the waist is the palace of the kidney. Regular waist exercise can not only dredge qi and blood, strengthen the waist, but also prevent and treat symptoms such as lumbar muscle strain, backache and back pain caused by kidney deficiency in middle-aged and elderly people.
How to define a bad waist? In fact, this is a big project. Whether you know from the imaging or think that your back feels uncomfortable subjectively, there may be pain and radiation pain. There are many reasons and treatments for low back pain. How to exercise safely from problems at least proves that you know that it is possible to relieve and treat low back pain only through active exercise. This is the right direction. Let me share with you my many years of clinical treatment experience. The health maintenance of spine must be divided into two parts: mobility and stability. Mobility: Stability: We can carefully observe the composition of the spine. Although there are vertebral bodies, intervertebral discs and ligaments in the structure, these structures alone cannot support people's upright posture. Therefore, in the process of evolution, we deployed many muscles around the spine to consolidate it. Professor Huang has shared how to improve the stability of lumbar spine in other articles. Today, I will explain a problem that has been neglected by experts for a long time, that is, how to perfectly control the mechanism of superficial muscles and deep muscles.
The spine is covered with layers of muscles. Do you know why there are layers of muscles? Why not just one floor? In fact, this is the magic of the human body. The layered muscles around the spine are actually used to conserve energy. Through the characteristics of deep muscles, it can be found that these muscles are mostly type I muscle fibers, with more blood flow and many proprioceptors, which are supported by aerobic energy and are not easy to fatigue, such as multifidus and transverse abdominis muscles on both sides of the vertebral body. So when we keep our posture, we should use these muscles a lot. For example, when we stand, sit or bend over to get something, these muscles will be activated first to maintain the correct arrangement between vertebral bodies. In this way, the intervertebral disc will always remain in the center of the vertebral body, and the distance between the vertebral bodies will be well maintained. Unfortunately, this ability gradually weakens or is not used with age or use, and people forget that these muscles should provide stability for the spine. The superficial muscles are wrongly used to replace the functions of these deep muscles. The superficial muscles are characterized by less blood supply, less proprioceptors, strong explosive force and easy fatigue, such as erector spinae, including dorsal muscle and trapezius muscle. Their important function is to move. If these muscles are used to maintain the stability of the vertebral body, the position of the intervertebral disc will no longer be centered, which will produce uneven pressure and eventually lead to a breach.
So people with low back pain should not stay in bed. Through rest, the muscles around the vertebral body will further degenerate and atrophy, especially the deep muscles. Once the proprioception receiver loses the input of information, it will inform the brain nervous system not to send signals and energy to the muscles, and the muscles will soon be in a state of disability, so the stability of the vertebral body can only rely on the superficial muscles. According to the above, the intervertebral disc will bear more pressure after standing up. The problem of disc herniation is inevitable. Therefore, for people with low back pain, the safe exercise method is not swallowing, buttock bridge, sit-ups and horizontal bar, but the correct diaphragm breathing method, which is also commonly known as abdominal breathing. Professor Huang has always recommended the correct breathing method to treat low back pain, so the patients with low back pain contacted by Professor Huang should first teach correct abdominal breathing, which starts the diaphragm. Diaphragm is the starting muscle of core muscle group. Only by learning to use the diaphragm can we learn to control the deep muscles and learn to control the deep muscles to release the tension of the shallow muscles, and then we can really treat the problems of lumbar muscle strain and low back pain.
Summary: People with low back pain, no matter what your reasons are, may be intervertebral disc lesions, hyperosteogeny, ligament calcification and lumbar muscle strain, should pay attention to the mobility and stability of the spine. Activity can be assisted by professionals or through self-stretching, and the priority of stability must be correct breathing exercise. Although correct abdominal breathing is difficult to achieve, I believe it should be feasible to integrate abdominal breathing into life through deliberate practice, because breathing is the basis of human survival and needs to be carried out every day like a heartbeat, and it will benefit a lot to develop good habits. Professor Huang's handwriting, if you like my article, please like it and forward it to those who need it. Let's live a healthy life together @ Rehabilitation Medicine Professor Huang reminds: Exercise is generally not recommended during acute lumbar muscle strain and lumbar disc herniation, because it is a mild load on the spine. So it is not recommended!
The bad waist referred to here is due to long-term work and labor, which may lead to chronic lumbar injury or lumbar muscle strain, causing physical pain and discomfort. This situation can be recovered through proper exercise and conditioning, but it should not be rushed. Exercise can only be done step by step.
Exercise is to improve the contraction tension of lumbar muscles, promote the blood circulation of lumbar microcirculation, maintain its strength, and contribute to the physiological function of the spine, thus improving and strengthening the waist.
The direction of waist training is just the opposite of abdominal training. When exercising abdominal muscles, the upper body or legs are forced to bow forward (such as various abdominal rolls); When exercising the waist, you must do anti-bow movements in the future, so as to stimulate the lumbar muscles. The recommended actions are as follows:
First, walking backwards can also improve the comfort of the waist and the tension of the waist muscles. When walking backwards, relax your waist and keep a straight but not stiff balance; When your feet retreat, you should land on your toes first, and then land on your heels. Don't bend your calf up too much, and keep your body balanced.
2. Static exercises with flat support. Straighten your body on the mat, bend and fix your upper and lower arms at a 90-degree angle, and support the whole body with two forearms. During the process, your feet are straight and your abdomen is tightened. Static support for 2-3 minutes as a group, practice a few more groups.
3. Hip bridge action Lie on your back on the mat, with your legs bent slightly wider than your shoulders. Heel on the ground and lift your hips to your thighs in line with your body. When lifting the buttocks, the upper back supports the ground, and the back sticks to the ground, but the buttocks are suspended.
4. Prone swallowing action The body is lying flat on the mat, and the arms (stretching forward or both sides together) and legs are naturally stretched, and the upper body and lower limbs are lifted off the ground as far as possible with the abdomen as the fulcrum. Repeated movements mainly exercise the endurance of the waist.
5. After leg press's back is supported, hold the object next to him with her hands akimbo or one hand, and support her left leg on the ground. After the right foot is lifted, the instep is placed on the support (at a suitable height), the foot surface is stretched straight, and the upper body bends backward frequently, making leg press movements. Switch legs and continue practicing for 2 minutes.
I am a patient with low back pain, which once tortured me to death! Lying in bed hurts, sitting hurts, and walking is more difficult. That terrible pain makes people want to cry!
I went to the hospital and passed the examination. It was said that the lumbar disc herniation oppressed the sciatic nerve, and I was too scared to operate. After lying at home for two months, I tried to recover myself through exercise!
First of all, the first point is to pay attention to protecting the lumbar spine. Don't sit still for a long time, and don't walk and stand for a long time! Sit for a while, stand for a while, and pay attention to lying down for a while. Walk for a while and pay attention to sit for a while. Don't carry heavy objects, don't take heavy objects, don't bend over for a long time, and pay attention to keeping your waist warm, and don't let your waist catch cold!
The second is to strengthen lumbar muscle exercise and correct lumbar vertebrae! I often do two exercises. The first one is to be a swallow in bed! This method is very useful. By being a swallow, you can make the waist muscles strong, promote the blood circulation of the waist, and effectively promote the protection and stability of the waist muscles to the lumbar spine! It takes about two months to relieve low back pain!
The second is to walk backwards when walking! Walking backwards must be done after the low back pain is relieved! When walking backwards, keep your legs straight, keep your upper body upright, exert strength at your waist, and make your muscles tense. In order to exercise your waist muscles, you should do it step by step, and never run backwards quickly! Also choose a flat field, not potholes, because you are walking backwards. If you slip and fall backwards, the danger is very great!
Finally, when sleeping, put a small pillow on your back to relieve the curvature of the lumbar spine, give the intervertebral disc a chance to recover, and reduce the pressure of the lumbar intervertebral disc on the sciatic nerve! At the same time, sitting on the bed, often rubbing the waist muscles with your hands and rubbing your waist with your hands to promote blood circulation can also effectively relieve low back pain!
In short, the waist is the hinge of people, so we must protect it and relieve the pain in order to live a comfortable and happy life!
I have been writing for more than ten years, and there are two lumbar disc herniation, 1 section [kneeling].
I have been to the hospital n times and learned a lot of recovery exercises. I think the better, waist-friendly, most economical and effective exercise methods are: swallowing-swallowing, lying flat, bending legs, push-ups, pull-ups and abdominal wheels (kneeling). Whichever you choose, you should do it in groups. Don't push too hard. After you get used to it, gradually increase the number of each group.
First of all, we should avoid many exercise misunderstandings. Avoid repeated bending, such as sit-ups. Avoid strenuous exercise. Increasing core muscle training, waist arch bridge, swallow and straight leg elevation are all good projects.