Low back pain is one of the most common diseases in the department of osteopathy. Prolonged sitting improper posture or overload activity can cause muscle strain in the lower back and is an important cause of low back pain. The lumbar back muscles maintain the stability of the lumbar spine and can reduce the load on lumbar ligaments, discs and small joints. Active low back muscle function exercises help maintain and enhance the stability of the spine, thereby delaying the process of lumbar strain and degeneration, and alleviating the symptoms of low back pain.
For patients who have had acute and chronic psoas muscle injury, lumbar muscle fasciitis, lumbar muscle strain or lumbar disc herniation, and are currently in remission, Professor Shi Qi, a famous old Chinese medicine doctor and expert in traditional Chinese medicine orthopedics, has created a certain role in the application of muscle and bone balance guidance - strong tendon and strong waist gong to prevent the recurrence of the disease. So, how exactly do you get an effective lumbar back muscle exercise? The following introduces the specific actions, you may wish to follow the practice.
Leg lifting
The first type: lie flat on a cushion or bed, put your hands on both sides of the body or cross your hands on the back of the head, lift the left lower limb about 60 °, maintain at 60 ° for 5 seconds, slowly lower the left lower limb to the ground, and change the other side. The double-sided completion is 1 group, and a total of 5 groups of exercises are performed. When strengthening the difficulty, one side of the lower limb can be slowly lowered, about 10 cm above the ground, and the other side of the lower limb can be raised to 60 °.
The second type: both lower limbs leave the ground at the same time, maintain at 30 ° for 5 seconds, continue to slowly raise to 60 °, maintain 5 seconds, slowly lower both lower limbs to the ground, rest for 5 seconds, a total of 5 sets of exercises. When strengthening difficulty, both lower limbs can be slowly lifted and lowered at 30° to 60 °.
Arch bridge work
The first type: supine position, bent hips, hands around the left knee, with breathing, forcefully bring the left knee close to the torso, stay for 5 seconds, change the other side. The bilateral completion is 1 group, and a total of 5 groups are carried out.
Second type: lie flat on the mat, knees bent, feet flat on the ground, slowly lift the hips upwards, both heels and shoulders with three points of support, as far as possible up the hips and maintain for 5 seconds, slowly restore. When exhaling, the hips are off the ground until the shoulders, hips, and knees are in a straight line; on inhale, the hips are lowered to the floor. A total of 5 sets of exercises are performed.
Fei Yan Gong
The first type: prone position, flex the elbows on both sides of the body, relax the neck, slowly lift the left lower limb, thigh off the ground, stay for 3 seconds, change the other side. The bilateral completion is 1 group, and a total of 5 groups are carried out.
Second type: prone position, hands folded to the waist, head back and lift the upper body, hold for 3 seconds, complete 5 sets.
The third type: prone position, both upper limbs and two lower limbs are straightened, and the limbs are lifted upwards at the same time, like a "flying swallow", staying for 3 seconds to complete 5 groups.
Fourth type: double upper limbs and double lower limbs straight, lift the left upper limb and right lower limb, stay for 3 seconds, recovery, lift the right upper limb and left lower limb, stay for 3 seconds, complete 5 sets.
Fifth form: Land on all fours, make sure your hands are placed directly under your shoulders, and place your knees directly below your hips, with your spine in a neutral position, keeping your head flush with your spine and inhaling. On inhale, straighten one leg and the other arm, parallel to the spine, for 5 seconds; on exhalation, lower the legs and arms to the ground. Rotate on both sides to complete 5 sets. When it is more difficult to practice the fourth form, you can directly practice the fifth form.
Stretching work
The first form: abdominal stretching. In the prone position, the elbows are placed on both sides of the body, the same width as the shoulders, the neck is relaxed, slowly straighten the upper limbs, keep the back stretched for 5 seconds, repeat 5 sets.
Second type: back stretching. Kneel with your knees under your hips and your hands under your shoulders, making sure your spine is in a neutral position, keeping your head in line with your spine, shoulders back, and avoiding elbow locking. Take a deep breath, and when exhaling, slowly pull your hips back to your heels, stretching for 5 seconds; on inhale, restore your body to the ground on all fours, repeating 5 sets.
Third form: hip stretching. Hips are stretched, one knee is on the ground, the other foot is leaning forward, and the knee is bent. Hips forward, back straight, stretch for 5 seconds, repeat 5 sets.
Fourth type: Lie on your back, place your right ankle on your left knee in the "4" character, wrap your hands around your left knee, and forcefully bring your left knee close to the torso, stay for 5 seconds, and change to the other side. Complete both sides into one group and repeat 5 groups.
Fifth style: Keep your knees bent and folded, keep your upper body relaxed, chin gently folded, and inhale. On exhalation, the knees are turned to one side, followed by the pelvis, the shoulders are held on the floor, and when you return to the starting position, take a deep breath. Alternate on both sides, repeating 5 groups.
The number and intensity of strong muscle and waist exercises vary from person to person, it is recommended to exercise 3 to 4 times a week, and each completed set of exercises can rest for 15 seconds. Do the waist forward flexion and extension activities before the exercise to fully warm up, slow the movement during the exercise, and avoid suddenly exerting too much force to prevent forks or waist sprains when exercising the psoas muscles. Exercise should be done step by step, gradually increasing the amount of exercise.
If you feel discomfort such as waist pain or stiffness on the next day of exercise, you can appropriately reduce the intensity and frequency of exercise to avoid muscle fatigue and aggravate the symptoms of low back pain. For patients with low back pain with radiating pain in the lower extremities, exercise should be stopped to rule out the possibility of lumbar disc herniation, and exercise can only be carried out with the permission of the doctor. (Department of Orthopedics, Longhua Hospital, Shanghai University of Traditional Chinese Medicine, Xu Jinhai, Ye Jie)