Rehabilitation exercise of chronic lumbar muscle strain

Chronic lumbar muscle strain is often caused by many factors. For example, long-term physical labor or exercise will cause damage to the lumbar muscles because of excessive waist load. Fat people who lack physical exercise for a long time, when standing, move their center of gravity forward, which is also easy to cause strain on waist ligaments and muscles. Long-term cold in the waist can also cause chronic low back pain. Improper or incomplete treatment of acute injury can also develop into chronic lumbar muscle strain. The aggravation after fatigue is the characteristic of chronic lumbar muscle strain. Here are some reliable and simple rehabilitation exercises. 1, to prevent damp and cold. Don't sleep in a damp place at will. Add clothes at any time according to climate change. Change wet clothes or dry your body in time after sweating and raining. When it is cold, you can use an electric blanket or sleep on the kang.

2, acute lumbar sprain should be actively treated, rest at ease, to prevent chronic.

3. Be prepared for sports or strenuous activities.

4. Correct bad working posture, such as bending for too long, or the desk is too low, and so on.

5, to prevent overwork, people are like a machine, excessive operation or overload use will inevitably lead to the damage of some parts or the whole machine. As the center of human movement, the waist is overworked, which will inevitably cause injury and low back pain. Therefore, all kinds of work or labor should pay attention to rest and rest.

6. Use a bed that combines hard and soft. Sleep is an important part of people's life. Whether the bed is suitable or not directly affects people's health. Too soft mattress can't keep the normal physiological curvature of spine, so it's better to add 10 cm thick 1 mat on the board.

7, pay attention to lose weight, control weight, the body is too fat, it will inevitably bring extra burden to the waist, especially middle-aged people and postpartum women, easy to get fat, it is necessary to control diet and strengthen exercise.

8, control sexual intercourse, "the waist is the house of the kidney", frequent sexual intercourse will inevitably damage the kidney, kidney deficiency will lead to low back pain.

9, labor, labor posture is not correct, easy to cause lumbar muscle strain. Correct posture, such as: when carrying heavy objects, the chest and waist are slightly bent forward, the hips and knees are slightly bent by 5, and the steps should be steady, not too big, to prevent lumbar muscle strain.

Pay attention to maintaining a good posture at ordinary times. Don't stand for a long time, keep a fixed posture for a long time. Once you keep a fixed posture for more than 20 minutes, your muscles will start to tighten. No matter what posture is kept for too long, it is not good, and the wrong posture will aggravate the back pain. Don't overwork, do strenuous exercise. Overwork will recur after the recovery of lumbar muscle strain, even in normal people. In daily life, bad posture, such as incorrect posture of sitting, standing, walking and sleeping, long-term reading, writing, watching TV and surfing the Internet, long-term working style of sitting in the office, incorrect handling of articles, long-term driving, too low workbench height in home life, trivial housework and sports injuries, etc. , will cause low back pain or aggravate the clinical symptoms of low back pain. Pay attention to these, don't sleep too soft. (1) Maintain a good posture and correct various deformities. The correct posture is to hold your head up and chest out, maintain the normal physiological curvature of the spine, and avoid excessive lordosis of the cervical and lumbar vertebrae. In the development of children and adolescents, it is most important to maintain a good posture.

(2) Strengthening physical exercise can keep the muscles and ligaments in a healthy and developed state. People with good muscle strength and ligament elasticity will have less chance of strain.

(3) Pay attention to posture at work to avoid working too long in bad posture. For people who work in a single posture, they should insist on exercising during their breaks.

(4) Pay attention to the combination of work and rest. People with chronic diseases, malnutrition and obesity should pay attention to rest. Acute sprain needs treatment.