Active exercise prevent lumbar disease

ChengTing China's traditional Chinese medicine academy of sciences wangjing hospital

China's traditional Chinese medicine to

        Cases: WangZhong, strain of lumbar muscles, due to work too busy, no matter massage acupuncture or physical therapy, only to be able short to accept, unable to insist on treatment, although most to alleviate the symptoms, but always remain some. Suggested that he simply practice "swallow", which don't often come to the hospital and convenience simple, insist on for half a year, feel ease many, waist have the matter, also rarely hurts. For lumbar disease, prevention is greater than the treatment, even sometimes do prevent free treatment.

        Lumbar spine is human body in large part of activity, after the proneness, stretch, right and left lateral flexion and rotation, but in recent years, because of the life habits and working strength increase, people long sit long the station and bend down time increasing, the waist do other action activity time gradually reduce. Even if lumbar have very strong compensatory function, spine itself may occur through the lumbar curve changes and compensatory, but this kind of non physiological compensatory position, such as lasted for a long time, can cause the waist soft tissue strain, called posture sex lumbago, also known as lumbar back myofascial pain syndrome, is well-known people of lumbar muscles, if not regular "maintain", adjust the spinal compensatory, strengthen muscle ligament strength and lumbar stability, as time passes, happen prolapse of lumbar intervertebral disc were greatly increased, causing severe lumbocrural pain, lower limb numbness and lumbar flexion and can't wait for a circumstance, affect the quality of life.

        Prolapse of lumbar intervertebral disc belong to orthopaedic chronic ailments, after illness to cure, not impossible but most of the need for a long period of treatment, and patients said most of the exchange of a "got a disease to treat, want to return to 100% of the original, it is difficult to achieve 90% is very good, so prevention is greater than the treatment, had better not sick". Personal very identity viewpoint is: no matter the surgery or conservative treatment, in the final analysis are medical of remedial measures, and medicine not only cure, the treatment is not the purpose, the best method is to prevent. For lumbar disease is concerned, it is not positive after they get the disease to treat, but have no disease when positive to defend. In many way of prevention, active lumbar back muscle exercise is particularly important.

        The human spine longer stoop buckling position, which caused a lot of even can't clinical diagnosis for patients with prolapse of lumbar intervertebral disc, the lumbar, there also exist a dynamic forward and buckling instability, so should focus on exercise buckling of antagonistic muscle group, this is the purpose of back muscle exercise in.

        Introduce several common back muscle active functional exercise method, simple, often exercise, can prevent lumbar intervertebral disc and alleviate lumbar back ache, also suitable for prolapse of lumbar intervertebral disc rehabilitation period patients.

        "Swallow" DuanLianFa: prostrating is located in a hard mattress, the head back and two arms, lower limb at the same time become warped up out of the bed surface, the reverse arch bridge such as swallow of shape, 5 seconds set level limbs, suggested that each 50 ~ 100, 1-2 times a day, for 2 ~ 3 months.

        Five point support method, head, elbows, and double heel as a strong point, upward pull a waist carry buttock is arch bridge form, is also back muscle active functional exercise a common method, the movement is simple, but the practice to note: the cervical spondylosis with caution, avoid improper action induced cervical injury; Recumbent in harder mattess; Just began to practice should be gradual and avoid lumbar back muscle fatigue aggravate lumbago. Suggest every 50, afternoon each time, 2 ~ 3 months.

        DaoZou training: DaoZou, waist will be slightly back, back to the muscle strength, is more than normal walking, walking is not fully activity back muscle get exercise, be helpful for adjustable chang qi and blood, to often working at his desk and lumbar intervertebral disc herniation patients, can ease the strain of lumbar muscles and waist ache, such as can insist for a long time, the lumbar disease has good control effect. DaoZou should pay attention to in the flat road and safe location, speed don't too fast, every time 200 ~ 300 step is advisable. Teenagers when growth period, the DaoZou are also good for the trunk development, reduce the incidence of breast hunchback.

        Kung fu in peacetime, results can be in at any time. WangZhong like the waist strain, early on medicine only known as the "symptoms" rather than "disease", can through the active prevention and active function exercise, make "disorder" might not development as the "disease", which is exempt from the future work and cure the contradiction of the tangle.