1, supine health care method
Methods: The patient was supine. First, his feet, elbows and head were supported on the bed at five o'clock, and his waist, back, buttocks and lower limbs were forced to stand slightly away from the bed surface. When he felt tired, he returned to a calm supine position to rest. Repeat this method for about 10 minutes, and exercise once in the morning and once in the evening.
2, prone health care method
The patient takes a prone position, puts his upper limbs behind his back, and then forcibly lifts his head, chest and legs off the bed surface to make his body in an inverted arch shape until he feels a little tired. Repeat this exercise for about 10 minutes, once in the morning and once in the evening. If you persist in exercising for a long time, you can prevent and treat the occurrence and development of lumbar muscle strain and bow-waist syndrome.
3. Back tapping
Massage health care patients take a sitting position, first holding an empty fist with their left hand, and using the left fist on the left waist from top to bottom. After tapping 10 minutes, massage or knead with the palm of your left hand twice a day for about 5 minutes each time. Then move with your right hand and your left hand in turn. If you feel burning in the massage area, the effect will be better and you will feel very comfortable after exercise. This kind of exercise can promote the blood circulation of the waist, relieve the spasm and fatigue of the lumbar muscles, and has a good effect on the prevention and treatment of lumbar muscle strain in middle-aged and elderly people.
Step 4 turn your hips and carry your waist
Standing posture, hands akimbo, thumb in front, other four fingers behind, middle finger on the waist eye, that is, the acupoints of kidney meridian in traditional Chinese medicine. Swing the crotch from left to right when inhaling, and swing from right to left when exhaling. Breathe and inhale once, and do it for 8-32 times continuously.
Step 5 turn your back and waist
Take a standing posture, raise your hands to shoulder width on both sides of your head, with your thumb tip at the same height as your eyebrows and your palms facing each other. When inhaling, the upper body twists from left to right, and the head also twists backwards. When exhaling, twist from right to left, breathe in once, and do it for 8-32 times continuously.
6. Climb your feet with both hands
Stand upright and relax, and your 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.
7. Walking backwards
Some friends try to use the exercise method of walking backwards, because the tilt direction of human pelvis is opposite to the normal walking direction, so the tension of waist muscles is relaxed and adjusted, which is conducive to the rehabilitation of strained parts; In addition, walking backwards can also strengthen the blood circulation of erector spinae and ankle, muscle ligaments around knee joint, cervical vertebra and other parts, and play a role in relaxing tendons and activating collaterals and strengthening bones, so persistence can play a certain role in improving the symptoms of low back pain.
8. What tests should I do?
1, observe
The main symptom of lumbar muscle strain is pain, and there will be obvious tenderness at the strain site. Doctors can judge whether there is lumbar muscle strain through physical examination.
The range of tenderness in the lower back is wide, and the tenderness points are mostly at the back of sacroiliac joint, the back of sacrum and the transverse process of lumbar spine. Mild tenderness is not obvious, and severe tenderness may be accompanied by spasm and rigidity of one or both sacrospinous muscles.
2. ESR examination
Put the anticoagulant into the red blood cell settling tube and let it stand vertically, and the red blood cells will sink because of its high density. The erythrocyte sedimentation rate is usually expressed by the distance at the end of the first hour, which is called erythrocyte sedimentation rate, that is, erythrocyte sedimentation rate.
The examination of erythrocyte sedimentation rate has certain clinical significance for observing whether lumbar muscle strain has rheumatic arthropathy.
3. Anti-O test
Anti-chain O, that is, anti-streptolysin O, is an antibody that appears in human serum after being infected by group A hemolytic streptococcus. 80% of patients with rheumatoid arthritis have increased anti-chain O, which is often above 1:800. After recovery, this antibody can be gradually reduced.
Therefore, the anti-O examination is mainly to observe whether patients with lumbar muscle strain have the possibility of rheumatoid arthritis.
4.x-ray examination
X-ray examination is mainly to check the hyperosteogeny of patients with lumbar muscle strain, so X-ray examination is only for a few patients with lumbosacral congenital malformation and vertebral hyperosteogeny.