Helping comrades stay away from back pain: early prevention, early relief, and early treatment
2024-11-25
Comrades may experience discomfort symptoms such as lower back soreness and pain due to prolonged sitting, standing, and poor posture during daily work and training, and in severe cases, they may recur. Lower back pain is not a sudden occurrence, but a process from quantitative change to qualitative change. When the waist muscles are under load for a long time, it can cause muscle swelling and tension. If this is not relieved, the muscles will further stiffen to maintain the load-bearing capacity of the waist. If effective intervention is not received when the lumbar muscles become stiff, some muscle fibers will gradually break in the stiff state, mainly manifested as lower back pain. Therefore, early prevention, early relief, and early treatment are the key to avoiding back pain. Early prevention and treatment of lower back pain are more important than cure. Maintaining good lifestyle habits and avoiding movements and poor posture that may cause lower back pain in daily life can effectively reduce the risk of lower back pain. It is recommended that everyone pay attention to the following points in daily life: when performing forward bending movements such as washing face, try to bend the knee joint as much as possible to lower the center of gravity of the body; Place a high platform under your feet when picking up objects from a height; When sleeping in a supine position, one soft pad can be placed under the knee to reduce lumbar lordosis. When sleeping in a lateral position, one soft pad can be placed between the legs to avoid scoliosis; Try to bend your knees and squat when lifting heavy objects to reduce the weight on your waist; Maintain a proper sitting posture and avoid crossing your legs; Master the correct movement essentials during training to avoid chronic injuries caused by blind training; Regular activities such as swimming and jogging can help prevent and improve symptoms of lower back pain. Long term maintenance of poor posture, prolonged vigorous exercise, or heavy physical labor may lead to fatigue of the lumbar muscles, causing soft tissues such as lumbar muscles and ligaments to be in a tense and stiff state, thereby causing pain. Therefore, in addition to daily waist health care, comrades can also relieve waist fatigue through some static stretching exercises. Lie down and embrace your knees. Maintain a supine position, lift one leg, and flex the knee joint; Hug your knees with both hands, bring your thighs closer to your abdomen, hold for 15-20 seconds, then switch to the other leg and perform the same action. During the movement, the waist should always be tightly pressed against the bed surface. Rotate and stretch. Maintain a supine position, lift the left lower limb, and bend the knee joint 90 degrees; Place your right hand on the outer side of the left knee joint and slowly apply force to gradually bring your left leg closer to the bed surface to the right. It is advisable to maintain tension in your buttocks for 30-60 seconds, alternating between left and right sides. Kneel down and stretch your back. Maintain a kneeling position, with buttocks tightly against the heels, hands placed on the bed surface, palms facing up, lowering the head and gradually pushing the body forward and downward, while extending the arms as far forward as possible to feel the stretching sensation on the back. Hold for 30-60 seconds. After training or physical labor, officers and soldiers can perform the above-mentioned stretching exercises, which can help reduce muscle fatigue and prevent back pain. Early relief of mild back pain without timely intervention may worsen the condition. Therefore, if you feel a dull pain in your lower back muscles, effective measures should be taken to control the pain in its early stages. When there are mild symptoms of soreness, swelling, and pain in the waist, it usually indicates that the muscles around the lumbar spine are in a tense and weak state. At this time, waist protection can be worn as soon as possible to alleviate the poor condition of the lumbar muscles, so that the injured and weak muscles and ligaments in the waist can be better repaired. It is generally recommended to wear it for about 2 weeks, wear it after waking up every day, and remove it when sleeping. During the wearing of waist protection, training can also be conducted to enhance waist strength. Comrades with mild back pain symptoms can choose some of the following four movements for practice based on their own physical strength and pain level. Lie prone with elbow support. Maintain a prone position, place your hands on both sides of your body, and use your upper limbs to forcefully support your upper body, keeping your chest and upper abdomen away from the bed surface, while keeping your lower abdomen tightly pressed against the bed surface. If you feel pain in your waist when lifting up, you can use elbow support instead of hand support, and maintain it within the painless range for 15-20 seconds, then slowly return to the starting position and practice continuously for 3 times. Practice floor cobras. Maintain a prone position, with your lower jaw pressed against the bed surface, your lower limbs extended, and your hands behind your back. When exhaling, use your back to lift your upper body off the bed surface and keep your lower limbs tightly attached to the bed surface. Slowly return to their original position when inhaling. Suggest practicing 10-15 times per group, with 3 groups per practice. High five below the knee and lift the leg high. Maintain a standing position, lift one thigh up to the highest possible position, then complete a high five below the knees with both hands, alternating between the left and right legs. Suggest practicing 10-15 times per group, with 3 groups per practice. Kneel and extend to the opposite side. Maintain a bent and kneeling position, with both hands and knees supporting the ground, and thighs and arms perpendicular to the ground. When exhaling, lift the left arm to be parallel to the ground, and at the same time lift the right lower limb to be parallel to the ground; Simultaneously retract the left and right upper limbs while exhaling, and then perform contralateral exercises. Throughout the entire movement, the torso remains stable. Suggest practicing 10-15 times per group, with 3 groups per practice. Early treatment for recurrent lower back pain: If the lower back pain recurs, it usually indicates that the speed of self repair of the lower back muscles is slower than the speed of muscle damage. Early medical treatment should be sought to promote the repair of soft tissues such as muscles and ligaments. Most cases of lower back pain are closely related to muscle and ligament strain in the lower back. If lumbar muscle strain is not treated in a timely manner, it will become increasingly severe over time, leading to worsening of soft tissue damage around the lumbar spine, sharp decline in lumbar stability, and even causing lumbar disc herniation. Therefore, when recurrent back pain symptoms occur, it is recommended to seek medical attention promptly on the basis of wearing waist protection and self treatment. Patients with lower back pain can follow medical advice for physical factor therapy. Physical factor therapy has anti-inflammatory, analgesic, and promoting local blood circulation effects, mainly including ultra short wave, medium frequency pulse electrical therapy, and low-frequency pulse electrical therapy, which have good effects on relieving symptoms of lower back pain. Some patients with lower back pain who undergo lumbar CT, MRI, and other examinations show that the lumbar intervertebral disc is beginning to bulge or protrude, causing great concern. In fact, the results of lumbar CT and MRI scans are only a part of the diagnosis. Typical lumbar disc herniation is often accompanied by lower limb radiating pain. Therefore, simply experiencing symptoms of lower back pain or examination results showing that the lumbar disc is bulging or protruding cannot be diagnosed as lumbar disc herniation. Doctors should make a comprehensive judgment based on the patient's condition and provide targeted treatment plans. In short, comrades do not need to worry excessively when facing symptoms of lower back pain. As long as you maintain good lifestyle habits and relax your waist muscles in a timely manner after training, the incidence of lower back pain will significantly decrease. If symptoms of lower back pain repeatedly occur, seek medical help promptly. (New Society)
Edit：He ChenXi Responsible editor：Tang WanQi
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