Lumbar muscle strain is a relatively common disease. Generally, the sick people are mainly concentrated in the middle-aged and elderly people. Because many middle-aged and elderly people have symptoms of overwork all year round, patients actually need it in their daily lives. Pay attention to conditioning and rest, and lumbar muscle strain also requires exercise. So, what are the specific methods of exercising for lumbar muscle strain in general?

1. Supine health care method

Method: The patient lies in the supine position. First, support the five points of the feet, elbows and head on the bed, and move the waist, back, buttocks and lower limbs. Lift up slightly away from the bed, and when you feel tired, return to a calm supine position to rest. Repeat this method for about 10 minutes, once every morning and evening.

2. Prone health care method

The patient takes a prone position, puts both upper limbs behind his back, and then lifts the head, chest and legs off the bed with force, so that the body In an arched position, hold on until you feel slightly tired. Repeat this exercise for about 10 minutes, once every morning and evening. If you persist in exercising for a long time, the occurrence and development of lumbar muscle strain and head-head syndrome can be prevented and treated.

3. Tapping on the lower back

The patient in the massage health care method should sit in an upright position. First, make an empty fist with your left hand, and use your left fist on the left side of the waist from top to bottom. After gently tapping for 10 minutes, use your left palm to massage or rub up and down for about 5 minutes, twice a day. Then reverse the movements using your right hand and left hand. If you feel a burning sensation in the massage area, the effect will be better, and you will feel very comfortable after exercise. This exercise method can promote blood circulation in the waist, relieve spasm and fatigue of the psoas muscles, and has a good effect on preventing and treating lumbar muscle strain in middle-aged and elderly people.

4. Turn your hips to move your waist

Stand in a standing position with your hands on your hips, thumb in front, and the other four fingers behind. Press your middle finger on the waist and eyes, which is what Chinese medicine calls the kidney acupoints. Up, when inhaling, swing the hips from left to right, when exhaling, swing from right to left, one exhalation and one inhalation is one time, and can be done 8-32 times in a row.

5. Turn your waist and back

In a standing position, raise your hands to the sides of your head and shoulder width, with the tips of your thumbs at the same height as your eyebrows, and the palms of your hands facing each other. When inhaling, twist the upper body from left to right, and the head also twists back. When exhaling, twist from right to left. One exhale and one inhale are one time, and can be done 8-32 times in a row.

6. Climb your feet with your hands

Keep your whole body upright and relaxed, and your legs can be slightly apart. First raise both arms, and then lean back the body as far as possible. Stop for a moment, then bend forward, move your hands down, and touch your feet as much as possible. Stop for a moment and return to an upright position. This is done once, and can be done 10-15 times continuously. When bending forward, do not bend your legs, as bending will affect the effect. Elderly people and patients with high blood pressure should move more slowly when bending.

7. Backward walking method

Some friends try to use the exercise method of walking backwards, because when walking backwards, the tilt direction of the human pelvis is opposite to that of walking forward normally, so the waist muscles are tense. Get relaxation and adjustment, which is beneficial to the recovery of strained parts; in addition, reverse walking can also strengthen the blood circulation of the erector spinae muscles of the back, the muscles and ligaments around the ankles and knee joints, and the cervical spine, so as to relax the muscles, activate the muscles and strengthen the body and bones. effect, so persisting in it can play a certain role in improving the symptoms of low back pain.

8. What examinations should be done

1. Physical examination

The main symptom of lumbar muscle strain is pain, and there will be obvious tenderness in the strained area, so the doctor can Determine whether there is lumbar muscle strain through physical examination.

The range of tenderness in the lower back is relatively wide, and the tender points are mostly on the back of the sacroiliac joint, the back of the sacrum and the transverse process of the lumbar vertebrae. In mild cases, the tenderness is mostly inconspicuous; in severe cases, tenderness may be accompanied by spasm and stiffness of one or both sides of the sacrospinalis muscles.

2. Erythrocyte sedimentation test

Put the anticoagulated blood into the erythrocyte sedimentation tube and let it stand vertically. The red blood cells will sink due to their high density. The sedimentation speed of red blood cells is usually expressed as the distance that red blood cells sink at the end of the first hour, which is called the erythrocyte sedimentation rate, or erythrocyte sedimentation rate.

The examination of erythrocyte sedimentation rate has certain clinical significance in observing lumbar muscle strain and whether there is rheumatic joint disease.

3. Anti-O test

Anti-streptolysin O, or anti-streptolysin O, is an antibody that appears in the serum after the human body is infected with group A hemolytic streptococci. 80% of patients with rheumatoid arthritis have elevated levels of anti-chain O, often above 1:800. After recovery, this antibody can gradually decrease.

Therefore, anti-O examination is mainly used to observe whether patients with lumbar muscle strain have the possibility of rheumatoid arthritis.

4. X-ray examination

X-ray examination is mainly used to detect bone hyperplasia in patients with lumbar muscle strain. Therefore, Patients with deformity and vertebral bone hyperplasia.