Lumbar muscle strain, also known as lumbar myofascitis, myofibrositis, myofascial pain syndrome and so on. It refers to a series of symptoms caused by edema, exudation and fibrosis of myofascia and muscle tissue in the lower back due to cold, humidity and chronic strain. Simply put, it is a slight injury to the muscles, tendons, ligaments, fascia and other soft tissues of the low back, leading to local aseptic inflammation, leading to pain, discomfort and dysfunction in the low back, lumbosacral region and buttocks. The common reasons are: repeating an action repeatedly, which is more common in athletes and manual workers; Bad posture is more common among students and white-collar workers.

Symptoms of lumbar muscle strain are: pain, the degree of pain is not very intense, manifested as morning relief, light in the day, aggravated at night, relieved after rest, tenderness point, which is a symptom of nerve endings compression, accompanied by pain, weakness, inability to bend over to carry things and other functional disorders.

The common treatment and rehabilitation methods of lumbar muscle strain include massage, physical therapy, traditional Chinese medicine treatment and functional training.

For white-collar workers, you can go to a regular hospital for massage physiotherapy to relieve the symptoms of pain and swelling; But this is only a stopgap measure; Functionally, lumbar muscle strain is a slight injury caused by maintaining a certain posture or repeating actions for a long time, and the function of protective structures around the lumbar spine declines, especially the inactivation of core stable muscles such as multifidus, diaphragm and transverse abdominis, which leads to the overuse of external sports muscles such as latissimus dorsi and erector spinae.

When these external muscles, which should not be mainly stable, are overworked and the deep stable muscles are not used, the lumbar spine will be unstable (especially the multifidus muscles are directly connected with each vertebral body and contract with each other to maintain the stability of the lumbar spine; In addition, muscle groups such as transverse abdominis and diaphragm can enhance intra-abdominal pressure and maintain the stability of the spine. Therefore, in order to ensure that the pain of lumbar muscle strain will not recur, more functional training, especially stability training, should be carried out. Not only white-collar workers, you can do the following training at home:

Traction of iliopsoas muscle

As shown in the figure, the pelvis is in a neutral position, the thigh on the side to be pulled is placed behind, and the chest is lifted, and the feeling of pulling is felt in the front of the thigh and under the abdomen. Keep this posture for at least 30 seconds and slowly relax for 30 seconds; Conduct 2 groups.

Hamstring muscle traction:

Hamstring traction, a little abduction of lower limbs can specially pull biceps femoris, and a little adduction is good for semitendinosus and semimembranous muscles. The requirement is to pull one leg and one leg, not two legs, which puts too much pressure on the lumbar spine! Hold for 30 seconds and make two groups.

Quadratus lumborum pull:

Quadratus lumborum's pulling action is more complicated. When he sits with his legs apart, he leans against the other foot and turns his trunk backwards. He felt a pulling sensation on one side of his waist for 30 seconds and then divided into two groups.

Core training: The following training is from easy to difficult according to the situation.

Supine position training: supine position, waist close to the bed surface (very important), then slowly move the right upper limb upward, slowly straighten the left lower limb, and then alternately carry out 20 groups and 3 groups.

Hip bridge training: supine position, core tightening, hip lifting, holding for 30 seconds, for 3 groups.

Flat support training: neutral position is required, you can't bend over and keep your body in a straight line, in groups of 30 seconds and in groups of 3.