Too much exercise will lead to low back pain, and too little exercise will generally cause low back pain. So how long and how strong is the exercise best for the lumbar spine? Low intensity and high intensity are high risk factors for low back pain, just like the two sides of the U-shaped structure. Moderate strength is best.
The difference between physical activity and sports.
Physical activity (PA) refers to any physical activity that results in energy consumption due to skeletal muscle contraction. The concept of exercise is different from physical activity, and the former is subordinate to the latter. Caspersen defines exercise as a planned, organized and repetitive physical activity with ultimate and phased goals, aiming at maintaining and/or improving physical fitness.
First, the relationship between low back pain and occupational factors
(1) Relationship with heavy physical labor The incidence of low back pain in heavy industry, construction industry, miners and forestry workers is high, which may be related to heavy spinal load and easy injury.
(2) Relationship with Bending and Torsion When people are engaged in lifting heavy objects and repeatedly bending and twisting, the incidence of low back pain is high.
(3) Restrictive working posture and vibration In recent years, the relationship between restrictive working posture and low back pain has been paid more and more attention, and long-term sitting work is considered as a high risk factor for low back pain.
(4) Other occupational factors The prevalence of low back pain is higher among people who are engaged in monotonous and repetitive work on the factory assembly line. The survey found that monotonous repetitive work and less spare time activities are directly related to low back pain.
Working at a desk for a long time can easily lead to low back pain.
Second, the common causes of low back pain
1, low back pain:
① Low back pain caused by bad posture such as poor sitting posture and long-term desk work;
② Degenerative low back pain, such as proliferative spondylitis, disc herniation, spinal canal stenosis, and disorder of lumbar posterior joint.
③ Inflammatory low back pain such as ankylosing spondylitis, tuberculous spondylitis, suppurative spondylitis and focal sacroiliitis; ④ Congenital malformed low back pain such as hemivertebra, lumbosacral, lumbosacral and spina bifida.
(5) Low back pain caused by nutritional metabolism disorder, such as osteomalacia and skeletal fluorosis;
⑥ Traumatic low back pain such as spinal fracture, muscle sprain and spondylolisthesis;
All landowners atrophic low back pain;
8. Endocrine abnormal low back pain such as osteoporosis and primary hyperparathyroidism. Other spinal diseases, such as low back pain, such as osteitis deformans, adolescent spondylitis (adolescent hunchback), etc.
2. Lumbago caused by paravertebral soft tissue diseases
① Lumbar muscle strain;
② Myofascitis of back muscle (fibromyositis);
③ Third lumbar transverse process syndrome.
(3) Low back pain caused by stimulation of spinal cord and spinal nerve roots.
① Spinal cord compression such as epidural abscess, intraspinal tumor, spinal arachnoiditis, etc.
② Acute myelitis;
③ Subarachnoid hemorrhage;
④ Lumbosacral radiculitis.
Third, the relationship between physical activity and low back pain
What is the relationship between physical activity and low back pain? Will physical activity increase low back pain or prevent it? This is an article from Holland. His suggestion is that too little and too much exercise will lead to low back pain.
Some studies show that high-intensity activities can lead to low back pain, such as waist rotation, bending, weight lifting and extreme sports. Some studies have also pointed out that too little activity can lead to low back pain. Then the question comes: So how much intensity of activity can prevent low back pain? We can't answer this question easily because there are too many factors to consider. For example, personal occupation, whether to participate in amateur activities, weightlifting, moving things and so on are all potential factors leading to low back pain.
From 65438 to 0998, it was reported that there was a U-shaped relationship between physical activity intensity and low back pain. The bottom of the U-shape is moderate physical activity, and the intensity away from moderate physical activity will lead to low back pain.
The author aims to test this theory. They sent questionnaires to 8000 people about health status, physical activity intensity, epidemiology of low back pain and the frequency of seeing a doctor when low back pain occurred. The basic information of patients includes age, gender, occupation, educational background and health feeling.
Not all studies use the same criteria. According to the intensity, it is mainly divided into three groups: low, medium and strong. Each category is based on the age and metabolic equivalent (MET) of the subjects.
Metabolic equivalent is an index to test the intensity of physical activity. Young subjects: low intensity 2-4MET, moderate intensity 4-6.5MET, high intensity >; 6.5 meters. For the elderly: low intensity; Five minutes.
According to the time of exercise, it is divided into: moderate intensity is to practice at least five days a week and exercise for half an hour every day; Low intensity is defined as the time less than moderate intensity; High intensity means exercising for several hours every day. The results show that the relationship between physical activity intensity and chronic low back pain is indeed U-shaped. The subjects with low intensity exercise have 1 1%, which is more likely to have low back pain than those with moderate intensity exercise. However, 30% of the subjects who took strenuous exercise also suffered from low back pain. Compared with men, women are closer to the U-shaped relationship, and the reason is unknown.
There are also different relationships between the types of physical activities, and the probability of low back pain is relatively low for those who participate in physical activities.
Conclusion: Low intensity and high intensity are high risk factors of low back pain, just like the two sides of U-shaped structure.
According to the time of exercise, it is divided into: moderate intensity is to practice at least five days a week and exercise for half an hour every day.