According to statistics, the incidence of low back pain is 3 in every 100 people. Some scholars point out that everyone will experience low back pain in his life. Those with mild illness may recover after a few days' rest; However, if it is serious, doctors often need to conduct detailed examination and diagnosis, and cooperate with medical professionals for treatment. Why is low back pain so indissoluble in human beings? Is there any magic prescription for physical therapy? Here, the author provides some back health care methods, hoping that netizens can avoid the pain of backache and have a healthy and strong back.

Second, the causes of low back pain

What are the causes of low back pain? Generally speaking, when any tissue structure of the spine is abnormal, symptoms may appear. The most common cause is disc herniation, which compresses nerves and causes pain; Secondly, soft tissue injuries, such as muscle sprain and ligament strain, are usually caused by sports injuries; Another example is degenerative arthritis, ankylosing arthritis, spinal stenosis, spondylolisthesis, scoliosis, different leg lengths and poor posture, all of which are the causes of low back pain.

According to the statistical analysis of New Zealand physiotherapists, 80% of people's backache is caused by mechanical reasons. Therefore, the development of general back pain can be divided into three stages:

The first stage-bad posture syndrome, that is, back pain comes from bad posture. At this stage, the organizational structure is still intact and normal, but the attitude is deviated. Therefore, some muscle groups are like rubber bands, stretching for a long time will eventually lead to fatigue and soreness. The solution is to correct posture and keep a good posture at all times, which will quickly eliminate the pain.

The second stage is dysfunction syndrome, which is caused by long-term bad posture, degenerative arthritis, or a history of injury, resulting in soft tissue injury. At this time, the spinal structure is not serious, but the soft tissue has changed, which requires a long time of correction to recover.

The third stage-structural disorder syndrome, in which the arrangement of vertebrae or the position of intervertebral discs have changed, is the most serious period. In addition to posture correction and muscle strength training, physical therapy methods such as hyperthermia or traction therapy should be combined to alleviate symptoms and return to normal.

Third, how to prevent backache and backache

Prevention is better than cure. The way to prevent backache is to keep the first posture. From the perspective of physical therapy, the following preventive methods are proposed for your reference.

First, to know a good posture and keep all kinds of movements in daily life at any time, we must use the basic principles of human biomechanics to ensure the normal curvature of the waist, and use the back pad to help support the waist and reduce the burden on the waist.

Second, the waist health movement.

1. Relax:

A. Full-body relaxation exercise → supine, starting from the toes and gradually relaxing to all joints.

B. Back muscle relaxation exercise → prone, then elbow support.

2. Flat back movement:

Bend your knees and lie on your back, clamp your hips, and then contract your abdomen to make your waist flat and close to the floor; The main purpose is to make the lumbar spine move freely.

3. Strengthen muscle strength exercise:

A. One-sided tuck action → supine, hip tuck, abdomen tuck, hands tuck close to chest.

B. Unilateral straight knee movement → bend your knees and lie on your back, and clamp your hips. Abdominal contraction will raise the straight leg, only to a certain extent, but there must be no uncomfortable feeling. If you have symptoms of sciatica, you shouldn't do this exercise.

C. Interactive pushing and resisting action → Similar to one-sided knee hugging action, but the right hand and left knee push and resist each other for five seconds.

D. Lift the lower limbs sideways → lie sideways, and lift the lower limbs sideways to the same height as the hip joint.

E. Sit down and bend forward → try to relax and let your back stretch.

F. Kneel and squat → keep your back straight.

Third, the evaluation and cooperation of working environment Many patients with low back pain are prone to relapse after being cured, and the reasons are often closely related to the bad working environment. To check whether the design of all walks of life around us and the environment we live in are in reasonable harmony with everyone's body shape and habits, we should conduct in-depth evaluation and analysis, and then design, in order to work healthily and happily. Otherwise, long-term exposure to poor engineering design will be your back first!

Four. conclusion

Since humans can stand, backache has followed, and the causes of backache can be all-encompassing. Therefore, we should not ignore this disease. If there is anything wrong with your back, you should consult your doctor in detail to avoid delaying your illness. If the above basic back care concepts and exercises are uncomfortable, it is necessary to discuss with doctors and therapists, and then make appropriate adjustments according to personal needs.