Hello, the pain and discomfort on both sides of the waist is the main clinical manifestation of lumbar muscle strain. The reason of lumbar muscle strain is working posture, so we should change the conditions and improve working posture according to the reasons, such as sitting for a long time and engaging in a certain sport for a long time. This disease is aseptic inflammation, and general anti-inflammatory drugs have no effect. Treatment can choose pure Chinese medicine plaster. Chronic lumbar muscle strain is often caused by many factors. For example, long-term physical labor or exercise will cause damage to the lumbar muscles because of excessive waist load. Fat people who lack physical exercise for a long time, when standing, move their center of gravity forward, which is also easy to cause strain on waist ligaments and muscles. Suffering from cold for a long time can also cause chronic low back stiffness and pain. Improper or incomplete treatment of acute injury can also develop into chronic lumbar muscle strain. Exacerbation after overwork is the characteristic of chronic lumbar muscle strain. Here are several reliable and simple rehabilitation exercise methods:
1. Lumbar flexion and extension movement
Stand with your feet shoulder width apart, hands akimbo, and get ready. Then do full waist flexion and extension four times, and try to relax the waist muscles during exercise.
2. Waist rotation
Same posture as before. Rotate the waist clockwise and clockwise once, then rotate from slow to fast, from big to small, clockwise and counterclockwise eight times.
3. "Arch Bridge"
On the supine bed, your legs are flexed, and your hips are forcibly raised with your feet, elbows and back of your head as fulcrums (five-point support), just like an arch bridge. With the progress of exercise, you can put your arms on your chest and practice with your feet and the back of your head as fulcrums. Exercise 20 to 40 times repeatedly.
4. "Swallow style"
On the prone bed, put your arms on your sides, straighten your legs, and then lift your head, upper limbs and lower limbs hard. Don't bend your elbows and knees, but always keep straight, like a flying swallow. Exercise 20 to 40 times repeatedly.
Do the above methods once before going to bed and once in the morning.
I hope the above reply can help you and I wish you a speedy recovery!