Sitting for a long time, back soreness and pain? Be careful of psoas muscle strain!
Lumbar muscle strain is manifested as lumbar soreness or swelling, partial tingling or burning, no radiating pain and numbness in the lower extremities, and its pain degree is strong and weak, beginning to manifest as intermittent pain, gradually becoming persistent pain, and gradually intensifying. The pain varies with the weather and worsens on cold or rainy days. The pain is felt deeper, worsens with activity, and decreases with bed rest.
Causes of psoas muscle strain, including sitting for a long time, standing for a long time, or often lifting heavy objects, or frailty, visceral lesions, increased lumbar weight bearing in late pregnancy, improper treatment of acute lumbar sprains, etc.
10 movements to improve psoas muscle strain
The Department of Rehabilitation Medicine of the Third Affiliated Hospital of Guangzhou University of Chinese Medicine recommends a set of exercises that can help improve psoas muscle strain.
1. Raise your pelvis on your back
Flex your knees in the supine position, use your feet and back as fulcrums, raise your pelvis, and then slowly descend 20 times. This action corrects the lower pelvic anterior tilt and increases lumbar curvature.
2. Hold your knees to your chest
Lie on your back with your knees flexed, hold your hands on your knees so that they are as close to your chest as possible, then lower them, and do 20-30 in a row in one movement. But be careful not to arch your back off the bed.
3. Leg lift in the lateral decubitus position
The upper leg is straightened in the lateral decubitus position, the lower knee is slightly bent, the upper leg is raised, and then slowly lowered, repeated dozens of times. When performing the movement, the upper leg does not need to be lifted up quickly, but slowly abducts back to its original position.
4. Two-point support in prone position
Prone position with both knees and hands supported, while straightening the left upper limb and right lower limb for 5 seconds, repeat 10 times, switch to the other side. When training, the back is tense, keep it fixed, and do not shake your hands and feet.
5. Straight leg elevation
Lie on your back with your hands under your hips, slowly raise your lower limbs with your knees slightly flexed, then lower them and repeat 15 times.
6. Press the legs
Sit on the bed with one knee slightly bent and the other lower limb straight, and the torso leaning forward against the straight lower limb, alternating on both sides. This movement can also be performed in a standing position, with the lower limb placed on the back of the chair in front of it, tensed, and the other lower limb straightened, alternating on both sides. The degree of stretching should be to the point that it feels a little "tense" or "sore", but definitely not to the point of "pain".
7. Knee sit-ups
Lie on your back with your knees flexed, tuck your abdomen so that your torso is raised, and touch your hands to your knees. This movement requires keeping your knees 90-120 degrees from the ground (or bed).
8. "Double Bridge" exercise
Lie on your back with your legs flexed, your feet flat on the bed, and force your body away from the bed with your waist. Arch your body as much as possible to maintain balance. Hold for 30 seconds for 1 rep. 10 times/set, 2-3 sets/day.
9. "Air Bike" exercises
Lie flat with your legs raised, and simulate cycling in the air, slowly and hard. General practice 20-30 times/set, 2-4 sets/day. This exercise focuses on the control of the abs and waist, while effectively improving the strength of the entire lower limb.
10. Prone four-point support
Lie prone on the bed, bend your arms in front of your chest, and use your elbows and toes to support your body until your body is in a straight line. Hold for 10-30 seconds as 1 rep, with an interval of 5 seconds. 5-10 times/set. 2-3 sets/day.
Remind everyone: The above training should be carried out under the guidance of a rehabilitation physician or therapist. When you feel that your body is abnormal, you should immediately go to a regular hospital for treatment, do not blindly exercise, wrong training will not only achieve the effect of recovery, but will aggravate the condition.
If you have a psoas muscle strain, you also need to pay attention to in life:
1. Protect from dampness, cold and cold;
2. Correct poor working posture;
3. Prevent overwork, pay attention to work and leisure;
4. Use a medium-hard mattress;
5. Obese people pay attention to weight loss.