The epidemiological survey conducted by nachemson et al. found that about 70% ~ 80% of the normal population had suffered from back pain in their lifetime. The clinical investigation of LBP patients in China found that the age of onset was 40 ~50 years old, among which 89% were male, 84.7% were in the middle of the low back and paravertebral muscles, and the rest were in the buttocks and legs. Occupations are dominated by heavy manual workers, mental workers and cadres. According to other studies, the cumulative annual incidence rate of adolescents is nearly 30%, which is the second most common disease after upper respiratory tract infection. Although not fatal, low back pain often causes lumbar dysfunction and morphological changes in patients, which not only causes great pain to patients, but also greatly affects the quality of life and labor ability of patients.
Low back pain can be caused by violence, or it can result from the accumulation of chronic and repeated injuries. There are many causes of low back pain, which can be roughly classified as:
Mechanical (structural) : such as muscle and ligament injury, disc herniation, degenerative changes of vertebral joints, spinal stenosis, spinal deformity, vertebral forward movement, osteoarthritis, fracture, arachnoiditis and nerve root sheath fibrosis, etc.
(2) inflammatory: serum-negative arthropathy (vertebral arthropathy, ankylosing spondylitis, psoriatic arthritis and rheumatoid arthritis).
Infection: including sepsis (dischitis, sacroiliac arthritis, osteomyelitis, psoas major abscess), tuberculosis, fungal infection and viral infection (herpes zoster).
(4) tumor: primary and metastatic tumor.
(5) metabolism: osteoporosis, cartilage calcification, brown yellow disease and deformation osteitis.
6 pain is involved. Although the etiology is different, studies have shown that muscle strength of trunk muscles is closely related to the occurrence of low back pain. Weakened muscle strength of trunk muscles leads to imbalance of lumbar biomechanical structure, leading to disuse atrophy of trunk muscles, further decrease of muscle strength, and progressive aggravation of low back pain.
Back muscle exercise is important, therefore, it is one of maintaining the stability of lumbar spine structure, strengthen the back muscle exercise, to highlight the nucleus pulposus HaiNa, correct the abnormal location of small joints and ligaments, help maintain and improve the stability of the lumbar spine, in order to delay the process of lumbar strain degeneration, can effectively prevent the occurrence of acute or chronic strain of lumbar and back pain. Currently, the best evidence-based medicine guidelines recommend physical activity as a key component in the management of low back pain.
Here are some simple exercises to stretch and work your lower back and core muscles with pilates balls.
(note: if you feel uncomfortable in your lower back during exercise, please consult your doctor or professional fitness trainer.)
Sit on the ball with your feet as wide as your pelvis, feet facing forward, and your pelvis rotating clockwise and counterclockwise. Each 10 times.
(1) with breathing, to the extreme.
(2) when you draw a round pelvis, keep your shoulders steady.
Sit on the ball with your legs parallel. Twist the thoracic vertebra, turn the head backward, and gently push the opposite knee forward. Left and right.
Pelvis parallel, avoid tilt.
(2) the body straight, lumbar straight.
(3) thoracic vertebra rotation, chest open.
Sit with legs bent forward
Sit on the ball with your legs apart. Lean forward and let your legs slide down to your calves and ankles.
Lower back straight, spine extension.
Tiptoe in front.
Feel the inside and back of the legs.
Sitting sun warrior
Sit on the ball, right leg opens crotch, bend one's knees step on the ground, left leg side side is unbend, lift on right arm overdo extend, the body turns right, backward, left hand is placed on left leg. Left and right.
(1) stomach, to avoid waist injury.
(2) the thoracic vertebra as a point, toward the top.
(3) back tiptoe forward, hard on the ground.
Catch the ball hand and foot
Lie on your back, lift the ball over your head with both hands and lower your legs. Roll up at both ends and lower the ball slowly.
Exhale as you descend, inhale as you curl.
His lower back is flat.
Single leg lift on ball
Bend over the ball, touch the ground with both hands and step on the ground with both feet. Lift one leg, alternating left and right legs.
Back spine extension.
(2) abdominal tightening.
(3) shoulder steady, keep the hand directly above.
Suggestion: each action repeat 10~15 times for a group, each time repeat 2-3 groups.
The above training is 1 time/day, 10 times as a phase, each phase interval of 2-3 days.
 Yang shuxuan. Some progress in the prevention and treatment of backache. Foreign medicine, physical medicine and rehabilitation medicine, 1982, 2:58.
 shao xuan, xu jingbin, Ed. Practical neck, waist and back pain. Beijing: people's military medical publishing house, 1992.199-202.
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