prevent
The number of inpatients has increased significantly, ranging from pain, numbness, swelling, morning stiffness, cold limbs, inconvenience in squatting, to serious loss of work and life ability. The causes of the disease are complex, including congenital malformation and injury, but it can be delayed or delayed if the methods are properly mastered. The following tips can be referenced.
1, give up
These should be corrected in time; Use the computer, play mahjong or drive in the same posture for a long time; Leaning or curling on the sofa or lying in bed for a long time; Climbing mountains and stairs too much, standing and walking too long; Suddenly bent down to carry heavy objects, squatted for a long time to wash clothes, wipe the floor, etc. These habits can lead to disc hyperplasia and cause low back and leg pain.
2, master the correct posture
Sitting posture: the waist is straight and the legs are flat on the ground. Don't stay in the same position for too long. At the same time, soft cushions are used to maintain the physiological curvature of the back. If you are sedentary, you should stand up for about 40 minutes and exercise 5-.
Standing posture: Hold your head up, chest up, abdomen in, keep slight lumbar lordosis, relax your back muscles, relax and straighten your shoulders or put your hands on your hips. If you stand for a long time, you can take a "rest" posture, that is, one foot spans half a step forward, so that the weight is pressed on one lower limb and the other lower limb takes a short rest. After half a minute, the two sides alternate. You shouldn't stand for long.
Lying posture: it is best to sleep on a wooden bed with a mattress 5- 10 cm thick. When lying on your side, your waist should be straight and your knees slightly bent; When lying on your back, you can put a roll of towel on your waist to keep the waist radian.
Step 3 Stretch the waist
When standing, put your hands on your hips and stretch back; Or take a "flying swallow posture" when lying prone, that is, lying prone on the bed, the abdomen and pelvis are close to the bed surface, and the upper body and limbs are lifted off the bed surface as much as possible; Or take the breaststroke position when swimming.
How to treat lumbago and leg pain is the most appropriate
In modern life, more and more people suffer from various physical pains, most of which are low back and leg pains. In the past, low back and leg pain was common in people who had been engaged in heavy physical labor for a long time or worked in cold and humid environment for a long time. Nowadays, with the accelerated pace of life and the increasingly tense work, except for a few patients caused by trauma, most of them do not pay attention to rest or lack consciousness. In particular, some drivers or copywriters often have symptoms such as low back pain, leg pain, lower limb radiation pain, numbness and abnormal sensation, intermittent claudication, and spinal posture change. , eventually leading to lumbar spondylosis.
I. Reasons
There are many reasons for low back and leg pain, such as lumbar soft tissue strain, lumbar degenerative changes, symptoms, lumbar spinal stenosis, transverse process syndrome of the third lumbar vertebra, piriformis syndrome and so on. Although the etiology is different, conservative treatment is similar.
Second, treatment.
At present, there are many treatments for low back and leg pain, and the common non-surgical treatments are as follows.
1, drug therapy
Anti-inflammatory and analgesic drugs were mainly used in the early stage. At present, commonly used oral drugs are: non-steroidal anti-inflammatory analgesics (NSAIDs), muscle relaxants, adjuvant analgesics, Chinese patent medicines, vitamins and so on. However, most anti-inflammatory and analgesic drugs have obvious side effects such as gastrointestinal reactions, which are difficult for patients to accept.
2. Physical therapy
Physical therapy has the functions of analgesia, anti-inflammation, neuromuscular excitation and adhesion release. Commonly used are low, medium, high frequency, ultrashort wave and short wave, which can improve local blood circulation, accelerate metabolism, enhance immunity, promote inflammation dissipation, loosen adhesion, relieve pain and achieve anti-inflammatory and analgesic effects. And is an ideal treatment choice.
3. Traction therapy
It can make the soft tissue of the affected side rest fully, loosen the adhered nerve roots, relieve the compression, help absorb and subside congestion and edema, relieve pain, help relieve spasm, cut off the vicious circle of pain, help restore the normal relationship of slight abnormal changes in the posterior joint of the spine, help recapture the prominent nucleus pulposus of the intervertebral disc, and restore the slipped vertebral body.
4、
Through * * * acupoints, the channels and collaterals are opened, qi and blood are regulated, yin and yang are reconciled, blood circulation is accelerated, metabolism is increased, pain is relieved, muscle relaxation is increased, internal functions of the body are stimulated, and diseases are treated. From the point of view of modern life science, it can stimulate the participation of endogenous bioactive substances in the body, play a positive multi-level physiological regulation role and relieve pain.
Step 5 massage
Massage can make the protrusion retract, change the relationship between the protrusion and surrounding tissues, diminish inflammation and relieve pain. It can promote telangiectasia of diseased soft tissue, increase vascular adaptability, accelerate blood circulation, fully stretch spasmodic muscle tissue, interrupt the vicious cycle of inflammation-pain-muscle spasm, further treat extraspinal soft tissue lesions or alleviate the compressive injury of nerve roots, thus eliminating traumatic aseptic inflammation and facilitating the repair of diseased tissue.
6. Acupoint injection Acupoint injection has obvious curative effect on lumbar spondylosis. Traditional Chinese medicine injection with the function of promoting blood circulation, removing blood stasis and dredging collaterals is combined with nutritional nerve drugs, and acupuncture points or tenderness points are selected for injection to reduce local inflammation and adhesion. Three times a week, two weeks as a course of treatment. It is suitable for patients with obvious pain and poor general treatment effect.
7. Local area sealing: it can be divided into shallow sealing and deep sealing. Shallow sealing: the sealing range includes the fascia of the lower back, the starting and ending points of the lumbar muscles, the supraspinous ligament and the interspinous ligament. Generally, it is required to combine tenderness points with accurate anatomical sites.
Third,
1, stay in bed
2. The function of exercise is to maintain the normal spinal shape of patients, improve the strength of lumbar muscles, enhance the elasticity of ligaments around the vertebral body and strengthen the spinal joints.
3, keep the correct posture and * * * bad posture and * * *, easy to cause muscle imbalance around the spine, destroy the mechanical balance.
4. Avoid overwork and improve the harsh working environment and conditions such as wet bending.
: prevent "low back and leg pain"
The causes of low back and leg pain are very complicated, both congenital and acquired. Regardless of congenital reasons or acquired reasons, in addition to finding a clear cause, a considerable number of unexplained low back and leg pains are related to incorrect working and living postures. Although the aging of bones and joints is an inevitable law and inevitable phenomenon of life, delaying the aging phenomenon has been realized through various measures in real life.
We can often see that there are obvious differences in the aging degree of bones and joints between two people of the same age but with different lifestyles. People's differences in judging age from appearance are also very obvious. Similarly, people of the same age can also have different degradation properties and degrees (that is, aging). It can be seen that there are other factors besides age. The prevention of low back and leg pain should be understood from the following factors to reduce low back and leg pain.
Prevent the invasion of cold and moisture.
Living in nature, human beings are often attacked by wind, heat, humidity, cold, dryness and fire. Chinese medicine believes that "cold overcomes pain, cold dominates depression, qi and blood are blocked, and meridians are blocked, so it hurts." This series of lesions will lead to low back and leg pain. " Therefore, the living, working and studying environment should be dry and warm, especially don't sleep on the cold and humid ground, and change clothes in time after getting wet. Don't take a cold bath immediately after strenuous activity and sweating. In winter, the bed should be warm. In rural areas, you can sleep on kang, and in cities, you can sleep on electric blanket, which plays a dual role in preventing and treating lumbago and leg pain.
Take the right posture.
People's life is rich and colorful, so are activities. Correct posture can not only reduce the wear and tear of human joints, muscles and ligaments, but also avoid all kinds of injuries caused by bad posture. For example, when lifting heavy objects, bend your knees before lifting heavy objects, which is not easy to hurt your waist. Otherwise, if the knees are straight, bending down to carry heavy objects will easily cause diseases such as waist injury. In work, study and life, we should prevent long-term single posture, correct bad posture and prevent overwork. In particular, the overload use of the waist will inevitably cause damage to the muscles, ligaments and joints of the waist, leading to low back and leg pain.
Use a hard-board cushioned bed
Sleep is one of the important parts of a person's life, and nearly one third of his life is spent in bed. Whether the bed is suitable or not is people's health. Hard beds are uncomfortable to sleep, and soft beds are easy to cause the deformation of the spine. After a long time, you will have backache and leg pain. So what kind of bed is the most suitable? It is most suitable to add a mattress with a thickness of 5- 10 cm on the wooden bed.
Strengthen and treat diseases early.
Especially in peacetime, we should pay attention to the combination of our own characteristics and conditions, enhance the mobility of joints and the durability of muscle ligaments, so that the joints and bones can be fully nourished and achieve the purpose of getting rid of diseases and strengthening the body. If you accidentally sprain your waist, you need timely and thorough treatment to prevent it from turning into chronic low back pain, and truly achieve early treatment and prevention.
Have a proper diet
Obese people are often prone to low back pain, which is self-evident, because their excessive weight increases the burden on the corresponding muscles, ligaments and joints. So one of them is to control diet and reduce the extra burden of weight and obesity on the lumbar spine. Especially middle-aged people, the elderly and women. Women tend to get fat after giving birth, so it is very necessary to control diet and strengthen exercise. What makes you fat is that with the increase of age, the decrease of activity leads to the increase of fat, and more importantly, it is caused by unreasonable diet. Therefore, the diet of middle-aged and elderly people should pay attention to the following aspects of nutrition:
cellulose
Long fiber in vegetarian diet can also prevent colon cancer. Control the total heat. Even if we can notice the above three points, if we don't control the quantity of diet, the effects of the above three points will be greatly offset. Because protein, fat and sugar in human body can be transformed into each other. If you don't restrict your diet, even if you don't get fat, getting fat is inevitable.
vitamin
The concentration of vitamin C in white blood cells of old people is almost half that of young people. If you can supplement 80 mg of vitamin C every day, you can reach the level of young people. The second is to supplement fat-soluble vitamins such as 6, B 1, B 12, vitamin d and folic acid to prevent deficiency. You should eat some rice bran, bran, carrots, cod liver oil, yeast, fresh fruit and.
mineral salt
Among inorganic salts, calcium intake is the most noticeable. For the elderly, the daily calcium supplement should not be less than 1g, and the calcium content in soybeans is higher. It is suggested that middle-aged and elderly people eat more bean products, because the calcium content of every 500g of tofu varies from1.65,438+0-1.5g, and this alone can maintain the daily calcium intake. In addition, the ability of the elderly to ingest zinc is reduced. It is enough to ingest a few milliliters of zinc sulfate every day, but it is not suitable for long-term overdose.
Tips: Long-term compression of white-collar lumbar vertebrae will be different, which is easy to cause protrusion, so everyone must pay attention to their posture at ordinary times.
Pain in the waist and lower limbs