Lumbar intervertebral disc rehabilitation assistant

The spine is one of the most important parts of the human motion system, and it is also one of the most fragile parts. Repeated high-intensity exercise, if the spine bears too much load, will cause injury. Spinal injury mainly includes soft tissue injury and intervertebral disc symptoms. Ma Xiao sorted out the possible causes and preventive measures of spinal injury according to several kinds of exercises that people often do.

run quickly

Running is the most popular sport. During running, the human spine and its surrounding joints, intervertebral discs, etc. Being subjected to repeated vibration, the back muscles are constantly contracting, maintaining the posture of the athlete's trunk. These are all risk factors that may lead to or aggravate low back pain.

How can we minimize the injury of running to the spine?

1, front foot running.

First of all, running, as a high-injury sport, requires very high technology. In addition to controlling the reasonable breathing rhythm, we also need running posture training to minimize the intensity? Move up and down? Run with the forefoot, keep your eyes on the front, etc.

2. Suitable running shoes are the foundation.

Studies have shown that a pair of suitable running shoes can effectively cushion the vibration force on the spine and surrounding tissues and reduce the back injury caused by running. For overweight athletes, it is recommended to use supporting running shoes to reduce the damage of weight to spine and lower limbs.

3. A good venue is indispensable.

? Runner? Try to choose a relatively soft venue, such as a plastic runway. Concrete or asphalt pavement increases the vibration of the spine, which is not conducive to the health of the spine.

health

Fitness is the most popular sport for modern urbanites. It's good to have a healthy and strong figure, but you must abide by it? Step by step? The principle of. Improper equipment fitness may also lead to back, neck, shoulder muscle ligament strain, resulting in serious neck, shoulder, waist and leg pain. Therefore, we should learn the correct equipment fitness methods.

It needs to be carried out under the guidance of professionals;

Avoid direct use of excessive weight training;

Must follow? Step by step? The principle of doing what you can;

Avoid overtraining. Proper strength training can help muscles and prevent spinal diseases.

Bicycle exercise

Compared with running or other forms of aerobic exercise, riding has less vibration to the spine and less load on the back muscles. For people who have been troubled by low back pain in daily life, such as patients with lumbar disc herniation or lumbar spinal stenosis, riding posture can also relieve the pain of the muscles in the back.

How to reduce the injury of riding to spine?

Choose mountain bikes with high handlebars and big tires instead of professional racing cars.

The distance between the seat cushion and the handlebar should be as small as possible to avoid excessive bending of the whole back for a long time.

After riding for a period of time, you should relax the muscles of cervical and lumbar vertebrae properly to avoid shoulder, neck, waist and leg injuries and muscle strain caused by bending over for a long time.

Daily core muscle group training

Let you easily improve the lumbar spine problem (the movements are sorted from easy to difficult)!

1、? Type of arch bridge? sports

Lie on your back, bend your knees, bend your knees and stand upright at the same time, lift your hips out of bed, keep 5 ~ 10 cm, and recover. Require 60 seconds/group, 1 * * * 3 groups.

2、? Cross support? sports

This action is supported by the hands and feet on the other side, starting from the kneeling position supported by elbows and knees, extending one hand and keeping the other foot horizontal. This posture requires the body to be horizontal and look forward. Hold for 60 seconds/group, 2 groups on each side.

3、? Flat support? sports

The body is straight, supported by toes and forearms. Abdominal muscles contract 10 second, and then relax. Be careful not to hold your breath during the whole process. It takes 30 seconds/group, ***3 groups.

4、? Side bridge? sports

It is relatively difficult to support the body on the same side with the front arm and the outside of the foot as the fulcrum and maintain the integrity of the body. Requirements15s/group, 2 groups on each side.