"Back pain" troubles many people. I believe that most people have experienced symptoms of back discomfort.

Especially these groups of people: (1) Sedentary people and drivers who drive for a long time; (2) Labor activity workers, such as porters, couriers, etc.; (3) The elderly; (4) Pregnant or postpartum women.

First, let’s take a look at the common symptoms of low back pain——

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Long-term bad posture can easily lead to pelvic misalignment, lumbar joint dislocation, imbalance of the lower back muscles on both sides, and pain.

Scoliosis will increase the pressure on the surrounding joints, resulting in an imbalance of muscles on both sides of the lower back. Lower back pain.

Research shows that 85% of women are prone to low back pain after giving birth.

This is because the mother’s body undergoes great changes from pregnancy to delivery.

(1) Pregnancy

During pregnancy, the pelvis opens and the lumbar spine tilts forward, which increases the pressure between the lumbar joints. .

As the fetus grows larger, the mother’s abdominal muscles are stretched, which may lead to “rectus diastasis” and “pelvic floor muscle weakness”.

These two problems will lead to a decrease in abdominal pressure, which will in turn reduce the stability of the lumbar spine and trigger low back pain.

(2) Postpartum

During the delivery process, the ligaments around the pelvis become loose due to stretching, resulting in The joints become unstable and lumbosacral pain develops.

Studies have shown that 85% of low back pain is caused by muscle strain.

Exercising without warming up or exercising strenuously for a long time can easily lead to muscle or ligament strain.

In addition, repeated lifting of heavy objects or sudden twisting of the body can easily strain the lower back and ligaments.

Over time, muscle tension will occur, or cord-like hard lumps will form. There will be obvious pain when touched, and even local swelling, Subcutaneous bleeding problems may result in limited spinal mobility and recurring pain in the lower back.

(1) Intervertebral disc herniation

Under the action of external force, such as sitting for a long time or repeated bending, the intervertebral disc herniates. Compresses the spinal nerves, causing low back pain, numbness in the lower limbs and other problems.

(2) Spinal canal stenosis

Spinal canal stenosis refers to the narrowing of the intervertebral foramen space, which will impose stress on the spinal nerves. pressure, resulting in lower back pain.

(3) Ankylosing spondylitis

Ankylosing spondylitis is a hereditary spinal disease, mainly in men, accompanied by activities of the entire spine Restriction, muscle fascia tension, and then lower back pain.

(4) Osteoporosis

Osteoporosis is common in the elderly and can easily cause lumbar compression fractures , followed by low back pain.

First of all, we must pay attention to our sitting posture and try to avoid sitting for long periods of time; Sports enthusiasts should warm up before exercising. Stretch after exercise.

You can strengthen your gluteal muscles on a daily basis, such as doing glute bridge training, which can also prevent low back pain.

Action: Lie on your back, put your hands on both sides of your body, your feet are hip-width apart, and tighten your chin; when exhaling, clamp your buttocks and slowly lift your buttocks; then raise your shoulder blades Leave the mat until your shoulders, knees, and ankles are in the same straight line and roughly perpendicular to your calves. Stop for about 10 seconds, then exert force on your hips and slowly lower them. Do 10 sets.

Note: Actively use your hips to exert force, do not use your waist excessively

In case of acute If you have a sprained or painful lower back, it is recommended to apply ice or stay in bed for one to two days. Do not perform massage or manipulation at this time.

Because during this period, there will be an inflammatory reaction in the muscles. If massage and massage are performed, it will aggravate the inflammation and worsen the back pain.

In addition, if we stay in bed for too long, it will reduce muscle tension and flexibility, and may aggravate low back pain.

If you have low back pain, you can use foam rollers and fascia balls for relaxation training.

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Continuing to do these exercises and exercises can effectively prevent and treat low back pain.

The causes of low back problems are more complex. If your symptoms are more severe, it is recommended to undergo systematic evaluation by our professional physical therapists before proceeding. Safe and efficient targeted rehabilitation training.