The expertise in this article is provided by China Medical University and Shengjing Hospital affiliated to China Medical University
You are from Yuanmou, Yunnan
I'm from Beijing Zhoukou store
Hold your fluffy hand
yes! Love
Let's walk upright
Ever since humans began to walk upright
Rich or poor
Whether tall or fat
Love doesn't necessarily follow the trend
"Low back pain" is always uninvited
There are many causes of "low back pain"
These include muscle and soft tissue injuries
Age-related degenerative lesions
Organic spinal disorders
Lumbar disc herniation (commonly known as "lumbar prolapse") and so on
What is lumbar disc herniation
Lumbar disc herniation
It is characterized by pain in the lower back and limited functional activity
The cause of the lesion is mostly the same
Degenerative changes in the intervertebral discs
Fibrous ring rupture or protrusion of the nucleus pulposus
And resulting in compression of the cauda equina and nerve roots
Presents predominantly with pain in the lower back
as well as radiative pain or numbness in the lower extremities
A common misconception of lumbar disc herniation
Low back pain is not necessarily lumbar disc herniation
It may also be lumbar muscle strain, lumbar spine infection
Low back myofasciitis, lumbar tuberculosis
There are also some visceral diseases or gynecological diseases, etc
People tend to have lumbar discs herniated
It is easily confused with psoas muscle strain
Tender areas of psoas muscle strain are mostly paravertebral or sacroiliac
Tender sites of lumbar disc herniation are frequent
The walking area of the affected nerve
Lumbar disc herniation ≠ psoas muscle strain
1. The area of pain manifestation is different
Patients with lumbar muscle strain are mostly low back pain, hip pain, and lateral femoral pain. Lumbar disc herniation, on the other hand, has scoliosis, limited mobility, and limited straight leg elevation, often affecting the neurosensory distribution area at the distal end of the lower extremities, and pain can affect the calves and feet. Therefore, the absence of pain and sensorimotor disorders in the lower limbs, especially the lower legs and feet, is an important feature to distinguish between lumbar muscle strain and lumbar disc herniation.
2. Posture affects the situation differently
Psoas muscle strain can be exacerbated or relieved by specific movements or postures, while the pain of lumbar disc herniation is mostly unaffected by posture. To be diagnosed with lumbar disc herniation, you must have a positive imaging test result or symptoms such as numbness and pain corresponding to nerve root compression.
3. The treatment methods are different
Usually people mistakenly think that as long as the waist is not painful, it is good, and there is no need for treatment. In fact, many times the pain relief is only due to the subsidence of edema caused by local inflammation or the reduction of nerve root compression, but the lesion of lumbar disc herniation still exists.
Secondly, many people think that as long as they have lumbar disc herniation, they will have to undergo surgery, but this is not the case. Most lumbar disc herniations do not require surgery, and only routine non-surgical treatment is required to improve symptom relief. Surgical intervention is required only when the nucleus pulposus is protruding and causing severe symptoms such as nerve root compression.
Rehabilitation treatment of lumbar disc herniation
(1) Training of core stable muscle groups: The inactivation of the core muscle groups of the waist is an important factor causing low back pain. Treatments such as suspension training can activate the patient's core muscle groups and enhance lumbar stability.
(2) Lumbar traction: improve the pressure of the lumbar disc by means of lumbar traction and alleviate the pain caused by the small joint disorder.
(3) Massage: Massage treatment can improve the symptoms of low back pain in the short term and reduce pain to a certain extent.
(4) Acupuncture treatment: traditional rehabilitation therapy acupuncture therapy can play a role in alleviating pain symptoms and improving function.
(5) Physical factor therapy: including ultra-short wave therapy, intermediate frequency pulse therapy, interfering electrical therapy, percutaneous nerve electrical stimulation therapy, etc., to improve local symptoms.
(6) Maintain healthy living habits: Do not sit for a long time or bend over for a long time, and try to avoid frequent bending down to carry heavy objects. Actively participate in physical exercises such as walking, swimming, yoga, tai chi and other aerobic training. Choose a mattress with moderate hardness, and usually avoid driving for too long.
Daily exercise methods
(1) Abdominal breathing exercises: supine position to bend the knees, one hand on the chest, one hand on the abdomen to feel the breathing pattern, inhale with the nose, the abdomen bulges when inhaling, the mouth exhales slowly, the ideal state is 2-3 seconds of inhalation, 6-8 seconds of exhalation time.
(2) "Bird and dog" training: kneeling on all fours, straightening the lower back, abdominal wall tension, so that the lower limbs and lower back are in a straight line, no spinal flexion and rotation; keep the contralateral limbs extended, the lower jaw is lifted; hold for 20 to 30 seconds, rest for 15 seconds, repeat 2-3 times.
(3) Bridge action (elastic band can be used): supine position, legs and shoulder width, feet under the knee joint, force the hip off the ground, hold for 20 to 30 seconds, rest for 15 seconds, repeat 2-3 times, while using the elastic band to apply resistance to thigh abduction and external rotation to increase the difficulty.
(4) Lateral bridge action: lateral recumbent position, forearm support, hip knee mild flexion, hip articulation, to prevent pelvic prolapse, while keeping the abdominal wall tense, hip lifting, until the hip, knee, shoulder in the same straight line, hold 20 to 30 seconds, rest for 15 seconds, repeat 2-3 times.
(5) Squat against the wall: stand with your back against the wall, feet the same width as the shoulders, slowly squat against the wall, according to the individual's strength level, maintain 20 to 30 seconds, rest for 15 seconds, repeat 2-3 times, in this process, the heel is not allowed to lift off the ground, the back is pressed against the wall.
It is not difficult to protect the lumbar spine
It's important to strengthen your workouts
Develop healthy habits
Enjoy life as you please
Cartographic | Youth League Committee of Shengjing Hospital Affiliated to China Medical University
Authors 丨Liu Xueyong, He Yu, Mou Shuai, han Xiaochao
Editors: Wang Keyi, Lu Yan, Yan Xinrui, and Liu Zihao
Proofreading 丨 Wu Nan, Shu Qianyi, Hou Shubing
Proofreaders 丨 Zheng Dongming, Wang Xiaomei
Duty Editorial Board 丨Jin Furong