Muscle strength training is exercise training to enhance muscle contraction strength, which mainly aims at the decline of muscle strength caused by various reasons. It is found that for patients with chronic low back pain, waist and abdominal muscle strength training can significantly improve the degree of pain, such as waist rotation, five-point support, flying swallow and so on. In contrast, the muscle strength training effect of buttocks is weak, and the exercise is of little significance.
2. Core stability training: highly recommended.
The core of strength and stability is the foundation of all sports. Core stability training can enhance strength and endurance, relieve physical stress, improve body balance and posture, and relieve back pain and fatigue. It is also one of the most commonly used training programs to treat chronic low back pain, such as kneeling, sprinting and praying, sitting up sideways, etc.
3. Flexibility training: recommended.
Bad posture promotes low back pain, which in turn leads to bad posture, aggravates muscle imbalance and forms a vicious circle. Flexibility training can restore or improve the stretching ability of soft tissues around joints, and improve the range of motion of joints by stretching muscles. Therefore, flexibility training is also suitable for patients with chronic low back pain.
There are many methods of flexibility training, such as yoga, Pilates and Tai Ji Chuan. It is suggested that it should be carried out under the guidance of professionals.
4. Breathing training: recommended.
It is found that incorrect breathing will further aggravate the imbalance of muscles involved in breathing exercise, thus aggravating the degree of low back pain. Therefore, breathing training is also beneficial to patients with chronic low back pain.
Abdominal breathing training method is recommended: keep even breathing. When inhaling, the abdomen expands outward to the maximum extent, and the chest remains motionless; When exhaling, try to contract your abdomen inward and keep your chest still. 5- 15 minutes each time, once a day.
5. Aerobic exercise: weak recommendation.
Aerobic exercise is familiar to people. It is the exercise that the human body carries out under the condition of sufficient oxygen supply, and it needs the participation of the whole body's big muscles to carry out moderate-intensity continuous exercise. But in fact, simple aerobic exercise is ineffective for chronic low back pain, such as walking exercise and running training, so it is not recommended.
In fact, no matter which single exercise therapy mentioned above, it is difficult to achieve better clinical treatment effect for chronic low back pain. Therefore, comprehensive sports training and various sports are the right choice.