The doctor said that sitting for a long time will cause muscle tension and structural damage, and then produce pain and make the muscles more tense, forming a vicious circle; the picture shows the situation.

(picture taken from freepik)

[Health Channel/Comprehensive Report] Sedentary and standing for long periods of time often cause back pain. Can it be improved through heavy training?

In this regard, the doctor said that retraining is indeed helpful for low back pain, but there are also many people who have retrained for several years and still have low back pain.

In fact, there are 4 common reasons, including the need for medical intervention, such as surgery; exercise time is much shorter than daily life, such as sedentary; some training movements that require heavy weight are difficult to use in life, such as sumo deadlift; some are more tense The structure of the muscle inhibits the trained muscles, so it does not work.

Physician Zhang Jiazhe of Ankang Orthopedic Clinic posted on the Facebook page "Zhang Jiazhe Orthopedic Physician" to remind people with pain that it is not recommended to go directly to weight training, because the current mainstream focuses on weight, but the focus of pain treatment should not be on weight .

In addition, to improve soreness, the key point is to learn to protect joint movement patterns and muscle strength, rather than to train muscle strength all at once.

Please read on...

The details of the retraining are not mastered, but the pain persists after a long time

Zhang Jiazhe explained that sitting for a long time will make the hip muscles tense, and the pelvis is easy to tilt backward when sitting, also known as lumbar curvature; while standing, walking and exercising is easy to tilt the pelvis forward, also known as lumbar hyperextension.

A single lumbar bending and stretching does not mean certain pain, but fixed, long-term, and unrelieved lumbar bending and stretching will cause pain sooner or later.

●Resolve the tightness of the posterior hip muscles: in

this way, repeated bending of the lumbar spine can be avoided when performing actions such as sitting down, squatting, and forward bending. The common training action is the hip hinge, and the main reason for improving the pain is to learn the correct hip hinge; if The more weight you add, the higher the error rate.

Solve the tightness of the anterior hip muscles:

This can avoid repeated lumbar hyperextension when standing, walking, running, etc. The common exercise suggestions are stretching the anterior hip muscles, training the core of the abdominal muscles, and training the gluteal muscles, such as lunges Stretches, sticks, dead bugs, crunches, hip thrusts.

Physicians mention that the hip hinge is the most common exercise for training the body to lean forward without bending over.

(The picture is taken from Zhang Jiazhe's Facebook page)

Zhang Jiazhe reminded, but to avoid "forced repeated lumbar back extension" caused by "tense anterior hip muscles", the key point is to avoid lumbar back extension (pelvic forward tilt), so if the pelvis and lumbar spine are not maintained at the In the correct position, even if you practice for a long time, problems will still occur.

He emphasized that it is not that the exercise suggestion is wrong, but that the details of the operator are often not done well.

4 Reasons Why You Can't Solve Your Low Back Pain When You Work Hard to Build Muscle

Zhang Jiazhe pointed out that in addition to increasing the weight during training, it is easy to move and move, and the inability to feel the details is the main cause of repeated pain. In addition, he also listed 4 common reasons. Even if you train your muscles hard, the pain does not improve.

●Reason 1: Medical intervention, manual hyperplasia injection repair or surgery is required.

Prolonged sitting tightens muscles, causing structural damage, creating pain and tightening muscles more, creating a vicious cycle.

Zhang Jiazhe reminded that in fact, some injuries that have been going on for a long time, often recur and are more serious, may require injections, bare hands, and sports to fully intervene before they can be resolved.

●Reason 2: Exercise time is much less than life time.

Zhang Jiazhe said that many people often say that after training, manual therapy, and massage, they feel pain, movement, and body alignment, but they are quickly beaten back to their original shape. In fact, the time spent exercising is longer than the time spent sitting or standing for a long time in a day However, the muscles and movement patterns trained by exercise are to let the body know how to arrange and understand how to use muscles to reduce joint pressure, so they should be used more in daily life.

●Reason 3: It is difficult to bring the action mode of fighting weight into life.

Zhang Jiazhe pointed out that some weight-fighting movement patterns are difficult to bring into life, such as the sumo deadlift. Although the stance width can effectively relieve the restriction of the hip joint, so that the forward bending process will not be bent, but it is impossible when sitting for a long time. Spread your feet to a sufficient hip flexion angle, so even the sumo deadlift 200 cannot avoid being forced to bend over when sitting, so you will still have low back pain after sitting for a long time.

The doctor explained that there are some weight-fighting movement patterns that are difficult to bring into life, such as sumo deadlift.

(The picture is taken from Zhang Jiazhe's Facebook page)

●Reason 4: There is a tighter structure that inhibits the trained muscles.

Zhang Jiazhe explained that many people practice abdominal muscles through abdominal crunches, thinking that it can improve the anterior pelvic tilt (also known as lumbar back extension pain). Forced to tilt the pelvis forward + extend the lumbar spine, no matter how strong the abdominal muscles are, it will not help.

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keywords

  • back pain

  • sedentary

  • Retrain

  • backache

  • Muscle ache

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