Recently, the action of "turning in a circle and twisting the crotch" has become popular all over the Internet, attracting major netizens to imitate it.
Xiao Zhao (pseudonym), a sophomore student in Hangzhou, saw the imitation challenge launched on the Internet platform, carried out imitation shooting, and with the turn of the foot, the car overturned on the spot, and his waist "clicked", Xiao Zhao felt severe pain, unable to sit down, and could not move normally, and then went to the hospital for treatment.
Many netizens also said that they had back pain and buttocks pain after twisting it, and the doctor reminded that this seemingly simple action, if ordinary people without dancing skills do not grasp it well, it can easily lead to waist or hip injuries.
01
It's easy to get hurt by this action!
As a dance or exercise movement, a moderate amount of activity can enhance the flexibility and coordination of the body, which is beneficial to the body.
However, if the movements are irregular or excessive, it is likely to cause harm to the body:
01 Lumbar spine damage
Rapid rotation or excessive twisting of the buttocks from the side will aggravate the wear and tear of the lumbar intervertebral disc, accelerate its degeneration, may lead to the rupture of the annulus fibrosus, the herniation of the nucleus pulposus tissue, thereby causing symptoms such as low back and leg pain, in addition, it may also lead to acute lumbar sprain, lumbar facet joint misalignment, synovial incarceration and other lumbar injuries.
For patients with a history of lumbar spine disease, such as people with lumbar disc herniation, they should not imitate such actions at will, which may cause irreversible damage.
02 Muscle strain
Lack of proper warm-up or too vigorous movements can lead to symptoms such as pain and swelling.
03 Joint damage
Irregular or excessive hip twisting will bring excessive pressure to the hip joint, knee joint, etc., and it is easy to cause joint damage.
04 Balance disorders
For beginners or people with poor body coordination, excessive twisting and twisting of the hips in circles may cause balance disorders and increase the risk of falls.
02
What should I do if I have back pain or buttocks pain?
When you have discomfort in your lower back or joints, you don't need to panic too much, you can relieve it like this:
01Get plenty of rest
First of all, you should stop exercising immediately to allow the injured muscles to rest to avoid further damage, which can lead to chronic lumbar muscle strain, lumbar disc herniation, hip arthritis, etc.
The main method of rest is bed rest, it is recommended to sleep on a flat bed and do not have a very thick mattress.
02 Physiotherapy
For 24 hours after the injury, a hot water bottle or compress can be applied to warm the compress, and if possible, an infrared lamp can be used to apply a topical warm compress, acupuncture, or electrotherapy.
Pay attention to the appropriate temperature during the hyperthermia process to avoid local burns, generally once or twice a day. Do not carry out informal massage and massage, so as not to aggravate the condition.
03
How can I prevent another injury to my lower back?
The lumbar spine and hips are the parts we often use in our daily activities and sports and are susceptible to injury and wear and tear. Here are some tips to help you protect the health of your lumbar spine and hips:
01 Lumbar spine health care
1. Maintain correct posture: Whether standing, sitting, or lying, you should maintain the correct posture and avoid maintaining the same posture for a long time, especially bad postures such as bending over and hunchbacking.
2. Strengthen the lumbar muscles: Proper exercises, such as bridges, planks, etc., can effectively strengthen the lumbar muscles, improve the stability of the lumbar spine, and reduce the risk of injury.
3. Avoid excessive force: Care should always be taken when carrying heavy objects or performing activities that require a lot of effort to prevent unnecessary injury to the lumbar spine.
02 Hip and hip care
1. Weight control: Maintain a healthy weight to reduce the burden on the hip joint and reduce the risk of joint wear and tear.
2. Reasonable exercise: Hip stretching, walking, swimming and other exercises can enhance the strength of the muscles around the hip joint, improve stability, and help prevent hip and hip injuries.
04
Waist and hip exercises, remember these movements
01 Waist workout
1. Leg elevation: Lie on your back, straighten your legs and lift them in turn, the action is relaxed and slightly faster, so as not to cause pain, 4 groups a day, 8-10 times per group.
2. Five-point support: take the lying position, with both hands on the waist as a support point, the legs are half bent at the knee 90 °, the soles of the feet are placed on the bed, the upper body is supported by the back of the head and the elbows, the lower body is supported by the feet, and the bridge is formed into a semi-arch bridge shape, when the torso is erected to build the bridge, the knees are slightly separated to the sides, the speed is slow and fast, 3-5 groups a day, 10-20 times per group.
3. Flying swallow exercise: prone position, both lower limbs straight, hands on both sides of the body, upper body stretched back when raising the head, 3 groups a day, 10 times per group.
02 Hip exercises
1. Iliopsoas and quadriceps training: hold the back of the chair, flex the hips and slowly straighten the calves, insist for 5-10 seconds, 3 sets a day, 8-10 times per group.
2. Gluteus maximus training: hold the back of the chair, stretch the thighs back, insist on 5-10 seconds, 3 sets a day, 8-10 times per group.
3. Gluteus medius training: sideways hand back support, thigh abduction, insist on 5-10 seconds, 3 sets a day, 8-10 times per group.
Source: People's Daily Science Popularization
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