(L 1-L5: 1-5 waist region: waist region)

Hospitals often come into contact with two kinds of patients, one is respiratory infection and the other is low back pain. Most of them are 30-65 years old, but now more and more young people begin to have low back pain, which seems to be a normal life, just like catching a cold.

There are about 60 direct or indirect causes of low back pain. The common pathological problems of low back pain are disc herniation, osteoarthritis, ankylosing spondylitis and joint fracture. However, apart from some direct pathological phenomena, a considerable number of patients can not accurately identify the anatomical causes of low back pain from MRI, ct or doctors' experience, so they are diagnosed as muscle strain and told to go home and rest, or practice flying swallow (that is, prone movement, some people may have similar experiences). As a result, low back pain has not been alleviated, and soon a number of new patients with disc herniation appeared.

Actually, it's not the fault of the hospital. Hospitals have performed their duties. You can only blame the hospital for imperfect medical technology or irresponsible doctors. When we have a deeper understanding of the root causes of low back pain, you will find that only you can save yourself, and doctors and personal trainers just give you advice, supervision or some guidance.

Although there are more than 60 causes of low back pain. But most of the reasons can be classified into five categories: weightlifting, unexpected injury, obesity, bad mood, bad life posture and sports posture. The root cause is actually only 1: joint overload.

Weightlifting causes injuries to the lumbar spine that exceed the normal load, not to mention sudden accidental injuries.

I only give some basic training. After a period of training, we can see the effect, but not all of them can solve the problem. Individual differentiation needs personal trainer to check, evaluate and train.

Static stretching: stretching for 25 seconds per action. The left and right symmetrical groups need stretching.

Stretch the upper trapezius muscle

triceps brachii

biceps brachii

triangular

musculus pectoralis major

musculus pectoralis minor

latissimus dorsi

Stretch rectus abdominis

quadratus lumborum

Ilipsoas muscle

quadriceps femoris

Adductor femoris

Gluteus maximus and external circumflex muscle

gastrocnemius

Soleus muscle

Strengthening: rectus abdominis, oblique abdominis and transverse abdominis.

Exercise: flat support and flat side support, keep your body in a straight line.

Training arrangement: support to exhaustion, rest between the three groups 1-2 minutes.

(flat bracket)

(Side brace)

Strengthening: rhomboid muscle of middle and lower trapezius muscle and erector spinae of multifidus muscle.

Practice action: the shoulder blades of the back support are tightened backward and close together, and the body is in a straight line, and the legs can be lifted or not.

Training arrangement: support to exhaustion, rest between the three groups 1-2 minutes.

Strengthening: latissimus dorsi

Exercise: Pull-ups or Pull-ups.

Training arrangement: 15-20 times, with a 2-minute break between the three groups.

Strengthening: gluteus maximus gluteus medius hamstring muscle

Practice movements:

bridge type

Squat over your head (see: how to complete the standard squat? )

squat

Training arrangement: 15-20 times, with a 2-minute break between the three groups.

The improved flying swallow (the ending posture is shown in the figure below, but the posture is prone) strengthens erector spinae, gluteus maximus and adductor femoris.

The action in the above picture is slightly changed. Don't separate your feet, there is a book under your heel. You can't fall off during the whole process.

In fact, everyone can see that the problem of low back pain needs comprehensive training, which reflects the dysfunction of muscles or joints, so it is more practical and functional that more and more people pay attention to comprehensive training. The following is a parkour physical training action, which can also effectively prevent and relieve low back pain:

Cats crawl:

Cats need continuous support of limbs to imitate animals.

Generally speaking, as long as the standing posture is released, most of the pressure on the lumbar spine can be released, and cat crawling can also achieve this function. From the basic anatomical understanding, cat crawling can improve the strength of deltoid muscle, serratus anterior muscle and pectoral muscle, and then improve the stability of shoulder joint. In order to control the body rotation when crawling, we will practice the strength of abdominal oblique muscle, rectus abdominis muscle and transverse abdominis muscle, which will help to improve the stability of the trunk. The stability of the trunk will accidentally lead to the stability of the lower limbs, thus reducing the sports safety risk. If you have a better proprioception, you will find that cats have actually practiced crawling all over their bodies, including their wrists and ankles.

In addition, all crawling actions are very early in human development, even earlier than walking. Crawling is the most basic way of exercise for everyone. Crawling needs the same flexibility and stability as walking and running. Crawling during training can amplify the requirements for flexibility and stability and help you improve your walking and running functions. At the same time, climbing can also be used as a means to improve and detect the stability of trunk rotation symmetry.

The key point is that if we expand the anatomy a little, all the muscles of the body are wrapped together by a connective tissue called fascia in a certain order and direction. Muscle and fascia are collectively referred to as myofascia. From the fascia chain, the main muscles involved in cat crawling, such as chest, abdomen, serratus anterior and adductor femoris, are all on the front functional line.

(front function line)

An important significance of understanding the fascia chain is that for the human body, the actions that anyone can do will appear on a specific fascia chain, and every sport will have some specific actions on the same fascia chain. Just like when you walk, you swing your arm to lift your leg and when you run, at the same time, you recall that the lateral pressure stroke in freestyle, the coordination of upper and lower limbs in shot put, the stroke swing in rowing and the swing of badminton are all muscles on the functional line before use, so all crawling training actions in parkour have far-reaching significance: crawling actions are not only an exercise, but also can improve the human body. All training that pays attention to human function itself deserves our attention and research. China has a long tradition of practicing crawling, but many people don't care. The following is hua tuo wuqinxi, which originated in the Eastern Han Dynasty:

To sum up:

The mechanism of low back pain is very simple, which is joint overload, but there are too many reasons for joint overload. I just explained the causes of low back pain in general, but I didn't write it in detail, so it was an introduction. It also provides some basic training methods for common low back pain, and suggests that you practice crawling movements. The premise of these training methods is that the doctor says you can exercise, and I can't exercise the power of the doctor. These training methods will be effective for many people, but not necessarily for many people, because there are differences between individuals, and I can't count the effects. It would be better for you to find me alone. But the doctor can only guide you, and the coach can only accompany you in that class. He can't control your online time, your training attitude, and your mood in work and life. Ultimately, it's up to you.

In addition, comprehensive functional training is needed to relieve low back pain. To put it simply, the spine, as the center of stabilizing limbs and a platform for constantly adjusting the stability of the body during exercise, interacts with all parts of the body and depends on each other. Problems in any place may be directly or indirectly reflected in the form of low back pain. If you train comprehensively, your balance will not be hurt.

Low back pain is also an international and social problem: low back pain caused by bad mood, bad posture, bad living habits, unreasonable training or bad exercise habits, and people who like to compete with others without paying attention to their own improvement.

I hope everyone will become better, but the exercises are for reference only. Those who have any pathological problems should carefully grasp the degree of practice or follow the doctor's advice to solve various problems in the training process by themselves. I will give advice, but I won't take responsibility. I will always be with you.