I. Preface According to statistics, the incidence of low back pain is 3 in every 100 people. Some scholars have pointed out that everyone will experience low back pain in his life. Those with mild illness may recover after a few days' rest; However, if it is serious, doctors often need to conduct detailed examination and diagnosis, and cooperate with medical professionals for treatment. Why is low back pain so indissoluble in human beings? Is there any magic prescription for physical therapy? Here, the author provides some back health care methods, hoping that netizens can avoid the pain of backache and have a healthy and strong back. Second, the causes of low back pain What are the causes of low back pain? Generally speaking, when any tissue structure of the spine is abnormal, symptoms may appear. The most common cause is disc herniation, which compresses nerves and causes pain; Secondly, soft tissue injuries, such as muscle sprain and ligament strain, are usually caused by sports injuries; Another example is degenerative arthritis, ankylosing arthritis, spinal stenosis, spondylolisthesis, scoliosis, different leg lengths and poor posture, all of which are the causes of low back pain. According to the statistical analysis of New Zealand physiotherapists, 80% of people's backache is caused by mechanical reasons. Therefore, the general development of low back pain can be divided into three stages: the first stage-poor posture syndrome, that is, low back pain is caused by poor posture. At this stage, the organizational structure is still intact and normal, but the attitude is deviated. Therefore, some muscle groups are like rubber bands, stretching for a long time will eventually lead to fatigue and soreness. The solution is to correct posture and keep a good posture at all times, which will quickly eliminate the pain. The second stage is dysfunction syndrome, which is caused by long-term bad posture, degenerative arthritis, or a history of injury, resulting in soft tissue injury. At this time, the spinal structure is not serious, but the soft tissue has changed, which requires a long time of correction to recover. The third stage-structural disorder syndrome, in which the arrangement of vertebrae or the position of intervertebral discs have changed, is the most serious period. In addition to posture correction and muscle strength training, physical therapy methods such as hyperthermia or traction therapy should be combined to alleviate symptoms and return to normal. Third, how to prevent backache prevention is better than treatment. The way to prevent backache is to keep the first posture. From the perspective of physical therapy, the following preventive methods are proposed for your reference. First, to know a good posture and keep all kinds of movements in daily life at any time, we must use the basic principles of human biomechanics to ensure the normal curvature of the waist, and use the back pad to help support the waist and reduce the burden on the waist. Second, waist exercises 1. Relaxation exercise: A. Whole body relaxation exercise → supine, starting from toes and gradually relaxing to joints. B. Back muscle relaxation exercise → prone, then elbow support. 2. Flat back movement: bend your knees and lie flat, clamp your hips, and then contract your abdomen to make your waist flat and close to the floor; The main purpose is to make the lumbar spine move freely. 3. Strengthen muscle strength exercise: A. One-sided knee-tuck exercise → supine, hip-tuck, abdomen-tuck with both hands close to the chest B. One-sided straight knee-lift exercise → kneeling on your back, hip-tuck, abdomen-tuck, straight legs will only raise a certain amount, but there must be no uncomfortable feeling. If you have symptoms of sciatica, you shouldn't do this exercise. C. Interactive pushing and resisting action → Similar to one-sided knee hugging action, but the right hand and left knee push and resist each other for five seconds. D. Lift the lower limb sideways → lie sideways, and lift the lower limb sideways to the same height as the hip joint. E. Sit forward and bend down → relax as much as possible and stretch your back. F. Kneel and squat → keep your back upright. Third, the evaluation and cooperation of working environment. Many patients with low back pain are prone to relapse after being cured, so study it carefully. To check whether the design of all walks of life around us and the environment we live in are in reasonable harmony with everyone's body shape and habits, we should conduct in-depth evaluation and analysis, and then design, in order to work healthily and happily. Otherwise, long-term exposure to poor engineering design will be your back first! Four. Conclusion Since humans can stand, backache has followed, and the causes of backache can be all-encompassing. Therefore, we should not ignore this disease. If there is anything wrong with your back, you should consult your doctor in detail to avoid delaying your illness. If the above basic back care concepts and exercises are uncomfortable, it is necessary to discuss with doctors and therapists, and then make appropriate adjustments according to personal needs. Treatment: The motor function of preventing and treating low back pain: relax the adhesion and spasm of back soft tissue, improve the strength of waist and abdomen muscles, restore the activity function of waist and abdomen muscles, correct spinal deformity, regulate spleen and stomach, tonify kidney and replenish essence, and eliminate fullness in chest and abdomen. The first section holds the sky with both hands: preparation posture: legs stand upright apart, slightly wider than shoulders, fingers crossed in front of the upper abdomen, palms up. Action: 1, raise your arms to your face, flip the palm rest, hold your head up, hold your chest up, and palm up. 2. Drive the upper body with your arms and bend it to the left once. 3. Bend sideways again. 4, reduction, 5 ~ 8 is the same as 1 ~ 4, but in the opposite direction. The number of exercises is 2×4 eight beats. Turn the palm in the second quarter: Prepare posture: Stand upright with legs apart, slightly wider than shoulders, and fists at waist. Action: 1. Push your right palm forward, palm forward. At the same time, turn the upper body 90 degrees to the left to see the left rear, extend your left hand to the left, hold your fist against your waist, and align your arms. 2. restore. 3 ~ 4 is the same as 1-2, but in the opposite direction. Practice times: 2×4 eight beats. The third quarter hip rotation: preparation posture: the legs are upright apart, the feet are slightly wider than the shoulders, the hands are akimbo, and the thumb is forward. Action: 1-4 Push the pelvis with both hands in turn and turn clockwise. 5 ~ 8 is the same as 1-4, but in the opposite direction.