Can physical exercise prevent lumbar muscle strain?
As the saying goes: “The patient has a backache, and the doctor has a headache.” This sentence means that backache is difficult to treat.
In fact, this is not the case. As long as you understand the causes of the disease, master the knowledge of prevention and scientific exercise methods, you will definitely achieve the desired results. First of all, let’s talk about the knowledge of the human spine.
The human spine, commonly known as the “spine”, is arranged by vertebrae, which are tightly connected by ligaments and intervertebral discs to become a long, elastic spine from head to tail. This spine is divided into cervical vertebrae, thoracic vertebrae, lumbar vertebrae, sacral vertebrae, and coccygeal vertebrae according to the position and function.
The front, back, left, and right of the spine is full of muscles, and the spine relies on muscle contraction and relaxation to produce movement. On the other hand, muscles also play a role in stabilizing and protecting the spine.
The thoracic spine can only have a smaller range of motion than the lumbar spine due to its location and its own structural characteristics. The sacrum is below the lumbar spine, just a bone without joint movement.
The lumbar spine is located between the thoracic spine and the sacral spine and has a large range of motion and many functions. It can bend forward, extend back, and bend left and right, and rotate left and right. In addition to bearing its own weight, it also bears daily life, work, labor, and shocks and shocks from accidents.
It is not surprising that with such frequent use, the incidence rate is high. Therefore, it is often said that “a family of five must-have back pain one or two times”.
Waist pain frequently occurs, mostly due to weak waist and abdomen strength, and not adapting to various distortions and shocks of one’s own weight, life, work, labor, and overload.
To avoid back pain, it is necessary to have strong muscle strength in the waist and abdomen, and muscle strength can only come from physical exercise. Taking any medicine, putting on any plaster, and using any therapy will not increase the strength of the waist, especially for some people. Wide waist circumference to prevent back pain will be more harmful. Over time, it will cause disuse atrophy of the waist and abdomen muscles, and the waist and abdomen will become weaker, and the back pain will occur more frequently.
There are no more tricks to specifically exercise waist and abdomen strength. All exercise methods that make the upper body bend and close to the lower limbs and make the lower limbs close to the upper body can exercise and increase the abdominal strength.
Such as lying on the back, sitting at a right angle, sit-ups, hanging legs. At the same time, all the movements of stretching the upper body backward and stretching the lower limbs backward at the same time can exercise and increase the strength of the waist and back muscles.
Such as: lying prone repeatedly, pushing the leg prone to stand up, being prone to raise the leg back to stand up, and the neck to bending and standing up with weight.
The waist and abdomen exercise methods are very simple, but the intensity changes are large, and the strength should be increased according to the individual’s physical condition by leveraging the principle.
For example, put the upper limbs on both sides of the body during sit-ups, so that the strength is low, and put the upper limbs on the head, increase the resistance arm, and exert effort during the sit-ups, which can cause strong contraction of the abdominal muscles. Hold dumbbells on your shoulders and do sit-ups. This will make your abdominal muscles more intensely contract and increase your abdominal strength. Doing back extension exercises can also change the intensity, such as flexion and extension of the weight-bearing body.
Exercise waist and abdomen strength gradually, gradually increase from low intensity to high intensity. For patients with lumbar strain and middle-aged and elderly people, once the pain is relieved, waist and abdomen strength exercises should be carried out and the intensity should be gradually increased.
You can start with standing upper-body flexion, upper body extension, upper body left and right side flexion, upper body left and right rotation, etc., and then gradually transition to the strong waste and abdomen strength exercises. As the strength of the waist and abdomen increases, repeated attacks of back pain can be terminated.
Why do fractures need exercise?
After a fracture, most patients will be cautiously afraid to move, afraid to exercise, and don’t know how to exercise. They just rest passively and wait for the broken bones to grow again.
As a result, the bones not only grow slowly but also the joint function is not fully recovered. But some fracture patients are very aggressive, not afraid of pain, and move more frequently. On the contrary, the broken bones grow faster and stronger, and the joint function is also very good. What is the reason for this?
Human fractures caused by trauma need treatment. The entire process of treating fractures in the diagnosis, reduction, and fixation (including non-surgical and surgical reduction and fixation) and functional exercise. These three parts constitute a complete treatment system. If this part of the exercise is missing or neglected, it should be said that it is not a complete treatment. The consequences can have two defects: one is slow fracture healing, and the other is the slow recovery of function or joint dysfunction. Therefore, physical exercise is an indispensable part for patients with fractures to maintain their health and functional recovery.
Fractures can be divided into physical exercises and joint functional exercises during the treatment period: physical exercises after fractures. When a person is injured and fractured, the normal rhythm of life is suddenly disrupted, and the movement suddenly changes to stillness, and diet and daily life are also affected. At this stage, the fractured part is urgently in need of adequate nutrition to repair the fracture;
Second, the hematoma after fracture also needs to be absorbed, that is, to promote blood circulation and remove blood stasis. Both of these need to accelerate blood circulation to transport nutrients and absorb hematoma, and blood circulation must rely on exercise to promote. Therefore, after a fracture, it is inseparable from human movement. There is a big difference between non-exercise and active exercise in terms of efficacy and consequences.
After a fracture, if you do not exercise for a long time, it will lead to a comprehensive decline of the body, reduced immune function, low resistance, and other diseases will take advantage of the deficiency, and various diseases will occur, and it will cause osteoporosis. Therefore, attention to physical exercise after a fracture is not optional, but indispensable.
Continuing physical exercise after a fracture is also simple and easy. The principle is to move the lower limbs with upper limb fractures, upper limbs with lower limb fractures, and limbs with spine fractures. The activity of any part of the body will enhance heart and lung function, promote blood circulation, will transport nutrients to the wound to repair the fracture, and will also absorb and eliminate the blood stasis in the fractured part. It is not limited by the content during the activity, as long as it does not affect the stability of the fracture.
The amount of activity can be determined according to the usual amount of activity, which is approximately equal to the amount of activity before the injury. Although he was injured, he still lives a normal life, which is extremely beneficial to the injury.
This is even more important for the elderly because the body of the elderly cannot tolerate long periods of rest, and the amount of activity is exactly what they need to maintain their lives.
Joint special exercises after the fracture are fixed and removed, joint adhesions, muscle contractures, and rigidity will occur, which must be relieved by exercise and there is no alternative. Functional exercise is an indispensable part of the treatment process and should be done as early as possible.
It is inevitable that joint swelling and pain will occur when you start the functional exercise. Don’t stop with fear of pain. You should persevere until your function returns to normal. The content of functional exercise is determined according to the range of joint functions.
The range of joints should be clarified before exercises, such as elbow joint flexion and extension, inward rotation, and outward rotation, and these four exercises should be used during exercise. Another example is the main function of the knee joint is flexion and extension, and during exercise, it can be in the range of two directions of flexion and extension. Since the thigh, calf, and knee fractures are basically fixed in the extended knee position, knee flexion is the main function of functional exercise.
In short, it should be carried out according to the characteristics of the joints and the range of motion. After a fracture, scientific exercise will not only grow the bones quickly but also function well. People who refuse to exercise, delay exercise, and lack exercise often have unsatisfactory results.
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