The reason of lumbar muscle strain 1, the treatment of acute lumbar sprain is not timely or improper, and the treatment of acute lumbar sprain is not thorough, which makes the damaged muscles and fascia not repaired well.
2. Long-term repeated excessive waist movement and overload, such as sitting for a long time, standing for a long time, or taking heavy objects and lifting things from bending posture to upright posture, can make the lumbar muscles in a state of high tension for a long time, which can lead to chronic lumbar muscle strain over time.
3. Chronic lumbar muscle strain is also related to climate and environmental conditions. Too low temperature or too high humidity will promote or aggravate lumbar muscle strain.
Symptoms of lumbar muscle strain are 1, backache or swelling pain, and some have tingling or burning sensation.
2. It is aggravated when you are tired and lightened when you rest; Moderate exercise and frequent body position change can relieve it, while excessive exercise can aggravate it.
3, can not insist on bending over to work. Often forced to stretch out from time to time or hit the waist with his fist to relieve the pain.
4. There are tender points in the waist, mostly at the sacrospinous muscle, the back of iliac spine, the stopping point of sacrospinous muscle behind sacrum or the transverse process of lumbar spine.
5. There is no abnormality in waist shape and activity, and there is no obvious lumbar muscle spasm. A few patients have slightly limited waist movement.
How to treat lumbar muscle strain 1, avoid overwork and correct bad posture?
2. Proper functional exercise. Strengthen back muscle exercise to prevent muscle tension imbalance, such as taking a prone position, taking off the pillow, then raising your head and stretching your hands and feet into the air; You can also lie on your back, remove the pillow, push your head back against the bed and lift your shoulders.
3, physical therapy, massage, massage and other therapies to relax muscles and promote blood circulation.
4. medication. Mainly for anti-inflammatory painkillers, corticosteroids and oral non-steroidal anti-inflammatory drugs, muscle relaxants and local analgesic drugs.
5, closed therapy. If there is a fixed tenderness point, it can be blocked with 0.5% ~ 1% procaine plus prednisolone acetate or hydrocortisone acetate as the pain point, and the effect is good.
6. Physical therapy. Under the guidance of doctors, choosing appropriate physical therapy can also enhance the therapeutic effect. At present, there are many physical therapy methods, including electromagnetic, ultrasonic, infrared, laser and so on. , through sound, light, electricity, heat and other effects on the human body. , play the role of relaxing muscles and activating collaterals.
7. Surgical treatment. Lumbar muscle strain does not require surgery, and surgery may even aggravate the symptoms.
How to exercise lumbar muscle strain 1, turn hips and transport waist? Spread your legs slightly wider than your shoulders, stand upright and relax, with your hands akimbo, and breathe evenly. The hips first move to the left, then forward, right and backward, and make a horizontal circular motion around the central axis of the waist. Turn hip 1 time is 1 time, you can do 15~30 times as appropriate, and then do the same action in the opposite direction. Its turning range can be gradually increased. The upper body should be basically upright, the waist should move with the rotation of the crotch, and the body should not lean forward and backward too much.
2. Turn your back and kick, shoulder width apart, stand upright, relax your whole body, slightly bend your legs, naturally droop your arms, and make fists with your hands. Turn left and waist first. Turn right again. The arm naturally swings back and forth with the left and right rotation of the waist. With swing force, alternately tap the waist and abdomen with both hands in tandem, and the strength can be determined as appropriate. Turn your waist left and right 1 time, and do it 30~50 times according to your illness and your own situation.
3. When climbing, the whole body is upright, hands are relaxed, and legs can be slightly separated. Raise your arms first, then lean back, try to reach the maximum degree of leaning back, pause for a moment, then bend forward, move your hands down, touch your feet as much as possible, pause for a moment, and restore your upright posture. This is 1 time, and it can be done continuously 10~ 15 times. When bending forward, don't bend your legs, which will affect the effect. Old people and patients with hypertension should move slowly when bending over.
4. Backward walking method: Choose a relatively open, flat and safe site for backward walking. Hands akimbo or swing from side to side, chest out and abdomen in, tiptoe slightly off or gently wipe the ground to walk. Take a deep breath when walking backwards, that is, take a deep breath when starting and take a deep breath when walking backwards. If you practice repeatedly, you can walk in a straight line or turn in circles according to the situation of the venue, preferably twice a day. In addition to preparing and relaxing, you can walk backwards for 5 ~ 10 minutes at a time. Walk backwards step by step, do what you can, walk at a moderate pace, and relax. A little sweating and slight fatigue will disappear into a moderate amount of exercise in the morning after exercise.
5. Stretch mode action 1: Sit on the chair with your legs together and stretch forward to keep your legs slightly bent. Lean close to your legs and support your legs forward with your hands. Keep still for 30~40 seconds to stretch and relax the waist, and do 3~4 groups repeatedly.
Action 2: Sit in a chair, keep your legs at 90 degrees together, straighten your body, and then slowly turn left or right until your body is completely facing left or right. Touch your leg with one hand and hold the back of the chair with the other. Hold this action for 30~40 seconds, and then return to the other side. Repeat 3~4 groups.
6, enhance the waist muscle strength action 1: Stand naturally with your feet shoulder width apart, and each hand holds a mineral water bottle filled with water and hangs naturally on both sides. Keep your body straight, your abdomen slowly downward, and the mineral water bottle is attached to both sides of your legs and naturally downward. When the body forms a 90-degree angle with the legs, slowly lift the body and maintain a natural standing state. Repeat the action for 20~30 times and do 3~4 groups.
Action 2: Sit in a chair, lie flat on the ground with your legs together naturally, keep your body straight and abdomen closed, touch your head with your hands and open your arms. The head is in a straight line with the body, slowly downward, and then slowly upward when the body is close to the leg, until the body is at 90 degrees with the leg. Then repeat this action 20~30 times, repeating 4~5 groups.
7. When walking backwards, choose a relatively open, flat and safe venue. Hands akimbo or swing from side to side, chest out and abdomen in, tiptoe slightly off or gently wipe the ground to walk. Take a deep breath when walking backwards, that is, take a deep breath when starting and take a deep breath when walking backwards. If you practice repeatedly, you can walk in a straight line or turn in circles according to the situation of the venue, preferably twice a day. In addition to preparing and relaxing, you can walk backwards for 5 ~ 10 minutes at a time. Walk backwards step by step, do what you can, walk at a moderate pace, and relax. A little sweating and slight fatigue will disappear into a moderate amount of exercise in the morning after exercise.
8. Traditional Fitness China's traditional fitness technology emphasizes "waist as the axis" and regards waist activities as the foundation of life. Tai Ji Chuan, Wuqinxi, Baduanjin, etc. All focus on waist activities. The commonly used methods are: twisting the waist to the hip, pitching and stretching the waist, bending left and right, arching the waist in a bridge shape, turning the waist to the back and so on. Through these exercises, we can improve the blood circulation of the back, exercise the muscles of the back, and prevent lumbar muscle strain and backache. It should be noted that the intervertebral and paravertebral ligaments in the elderly are relatively loose, and the intervertebral disc has gradually become fibrotic. For example, excessive waist activity will exceed the normal bearing capacity of ligaments, but it is easy to get injured. Therefore, the range of waist and back activities should be smaller, and the movements should be gentle and gentle. Before you start exercising, do the necessary preparatory activities.
9. Waist flexion and extension. Stand with your feet shoulder-width apart, with your hands akimbo, and then lean forward completely, stretching four times each. Try to relax your waist muscles during exercise.
10, the waist rotation posture is the same as before. The waist rotates clockwise and counterclockwise once each, and then rotates alternately from slow to fast, from big to small, clockwise and counterclockwise for 8 times each.
1 1, the arch bridge lies on its back, bends its knees, and lifts its hips vigorously with its feet, elbows and the back of its head as support points, just like an arch bridge. With the enhancement of muscle strength, you can no longer support with elbows, but practice with your feet and the back of your head as fulcrums. Repeat 20 ~ 40 times.
12, swallow prone position, arms on both sides of the body, legs straight, and then forcibly lift the head, upper limbs and lower limbs, elbows and knees always keep straight, like a swallow. Repeat 20 ~ 40 times.
How to prevent lumbar muscle strain 1, damp-proof, don't sleep in a damp place when you catch a cold. Add clothes at any time according to climate change. Change wet clothes or dry your body in time after sweating and raining.
2, acute lumbar sprain should be actively treated, rest at ease, to prevent chronic.
3. Be prepared for warm-up or strenuous activities.
4. Correct bad working posture, such as bending for too long, or sitting at a desk too low. Change your posture after sitting for an hour. At the same time, you can use a pad with a protrusion at the waist to reduce the pressure on the waist and help avoid lumbar muscle strain. When carrying heavy objects, your chest and waist should lean forward slightly, your hips and knees should bend slightly, and your steps should be steady, not big.
5, to prevent overwork waist as the center of human movement, overwork, will inevitably cause injury and low back pain, therefore, in all work or labor should pay attention to the combination of work and rest.
6. A mattress that is too soft to use a hard mattress can't maintain the normal physiological curvature of the spine. It is best to add a mattress with a thickness of 10 cm on the board.
7, pay attention to lose weight and control weight, the body is too fat, it will inevitably bring extra burden to the waist, especially middle-aged people and postpartum women, for the period of easy to get fat, diet and exercise.