There are many reasons for low back pain, mostly in middle-aged and elderly people, which have a certain impact on life and work. Low back pain is a common disease in middle-aged and elderly people. The main reasons why low back pain favors middle-aged and elderly people are: lumbar muscle strain and spinal degeneration. Low back pain is often caused by other diseases besides the above reasons. Such as pyelonephritis, renal tuberculosis, adnexitis, pelvic inflammatory disease, prostatitis and ulcer. Especially the penetrating ulcer of duodenal bulb is the most likely to cause low back pain. Therefore, no matter whether the pain is serious or not, we should pay attention to it and go to the hospital for diagnosis as soon as possible so as not to delay the illness.
Patients with chronic low back pain should pay attention to keep warm at ordinary times, and the waist should not be overloaded. It's best to sleep on a wooden bed. Regular exercise of the waist and walking backwards have a good effect, which can balance the physiological curvature of the lumbar spine, relax the lumbar muscles, restore the elasticity of ligaments and prevent waist pain. After practicing walking backwards, the incidence of chronic low back pain will be significantly reduced.
Some low back pain is caused by keeping a posture unchanged for a long time. Changing posture frequently or jogging, walking and skipping rope are very effective for moving muscles and joints.
Someone introduced that kicking shuttlecock can treat low back pain, so you can try it. Kicking shuttlecock requires lifting legs, bending over, turning over and jumping, and all parts of the body should move in coordination, which can improve the flexibility of the waist and joints of patients with low back pain, make the body stretch flexibly and speed up blood circulation. It takes many years to treat low back pain by kicking shuttlecock. Don't rush for success at the beginning, the rhythm should be appropriate, and you should relax when exercising. Insist on playing for about an hour every morning and evening for several years, and it will definitely have an effect.
Low back pain is an important factor affecting the healthy life of people aged 30-40. The World Health Organization has listed low back pain as one of the main health problems facing human beings. The U.S. Sports Commission recently released eight suggestions for keeping the waist healthy:
1. Keep weight: Weight gain is usually unconscious, so we can't realize the health effects of being overweight. Imagine what it would be like if you were asked to carry more than ten kilograms of luggage every day.
2. Exercise abdominal and back muscles: If the muscles of the whole trunk are strong, you can protect your back from injury. Strengthening exercise, such as playing badminton, tennis, and even cleaning the room, can consciously exercise muscles.
3. Keep correct movements when lifting weights: When lifting weights, keep your legs apart and keep your center of gravity stable. Pay attention to the abdomen when squatting, so that the lumbar spine always keeps a good arrangement.
4. Strengthen leg strength exercise: In addition to trunk exercise, leg muscles also play an important role in maintaining good posture and body mechanics. Strong leg strength can effectively share the burden of low back and prevent and alleviate the formation of low back pain.
5. Stay flexible: If the body is not flexible enough, the chances of waist injury will increase. Therefore, we can enhance the flexibility of the body and relieve the tension of the waist muscles by practicing yoga and playing Tai Ji Chuan.
6. Pay attention to maintaining the correct posture: Incorrect posture will increase disc pressure, muscle tension and joint injury. Therefore, maintaining good posture is very important to prevent low back pain.
7. Choose the right mattress: For patients with low back pain, choose a mattress with moderate hardness, which can not only support the waist, but also be too soft to make the waist sink.
8. Cushion your waist when sitting: When sitting, use a small pillow to cushion your waist. You can take the small pillow away for 5 minutes every half hour, so that your waist can change positions frequently. After sitting for too long, you should stand up or walk for a while and do stretching exercises to rest your waist muscles.
You can look at the precautions at the waist and take your time.
Separate your feet and slowly bend your feet forward.
A) close your chin
The neck is stretched forward and the waist is bound to go down, so the neck must be kept straight and remind yourself to close your chin at any time!
B) exercise abdominal muscles
If the abdominal muscles are weak, the lower abdomen tends to protrude, and the more you look at it, the fatter it is. In addition, abdominal pressure (abdominal pressure) moves vertically, which can reduce the burden on the spine and reduce the low back pain caused by obesity.
C) stretching back muscles
Humpback upper body bows forward, making people look shorter and wider. Open the pectoralis major, expand your chest, pull your shoulders back, and tuck in your abdomen, and you will be refreshed immediately.
D) rectosacral muscle
Women often appear hip protruding posture, the main reason is that the lumbosacral muscles are too stiff, as long as they often do stretching exercises.
According to a survey data, different standing postures and sitting postures bring different pressures to human back intervertebral discs. For example, when standing, the intervertebral pressure is 100 unit, when standing and bending down to take things, the pressure rises to 200 units, and when sitting and bending down to take things, the pressure is as high as 275 units! It can be seen that the greater the pressure, the less it can be used for too long. Because the longer you use improper posture, the greater the damage to your back! Moreover, the stimulation of pain not only makes individuals unbearable, makes patients unable to work and live normally, but also causes huge productivity and national economic losses to families and the whole society! Among all patients with chronic pain, patients with low back pain account for the highest proportion. In the past, Taiwan Province Province belonged to an agricultural society. People worked hard, mostly relying on farming or labor to make a living. Their daily diet was mostly light vegetables, with little fish or seafood shark's fin, and there were few chronic diseases or backaches. However, the age series has entered 2 1 century, the life span of human beings has increased, and the society has also entered an aging stage. People enjoy the prosperity and progress of society, the work pressure is multiplied, the diet is westernized, the amount of exercise is reduced, and people's physical health naturally declines! Aging, the increase of chronic diseases and backache have become unavoidable diseases for people from all walks of life!