How to exercise with lumbar muscle strain?

Written by Zhang Ying Peng

Orthopedics

Updated on November 27, 2024

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The best exercise method for lumbar muscle strain is to perform functional exercises on the bed, such as the "Little Swallow" exercise. Lie prone on the bed, lifting limbs and head off the bed, supporting your body with only the abdomen, hold for two seconds each time, and perform this exercise more than 20 times a day. The second method is the "Five-Point Support," where you lie on your back on the bed, use your head and limbs to prop up your body, and then leave your waist suspended in the air, holding each position for two seconds, also repeating this 20 times daily.

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Written by Guan Yu Hua

Orthopedic Surgery

1min 36sec

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What are the symptoms of lumbar muscle strain?

Lumbar muscle strain, also known as functional back pain, chronic lumbar injury, and lumbar-gluteal fasciitis, etc., is actually chronic inflammation of the lumbar muscles and their attachment points, such as the fascia or periosteum. It is one of the most common causes of back pain. The main symptoms include swelling and soreness in the lumbar and sacral regions, recurring pain, which is often related to the weather, such as feeling cold. Factors such as daytime fatigue can aggravate it, rest can alleviate it, and the intensity of pain can vary. Sometimes, it is severe and other times it is mild. For instance, some people feel stiff as a board in the morning upon waking up and are afraid to move; this is a typical manifestation. Physical examination can confirm the condition, and some diagnostic tests like lumbar disc CT or MRI can help differentiate if there is any lumbar disc herniation. Additionally, it is also important to distinguish from conditions like piriformis syndrome, which generally involves sciatica, and symptoms like numbness and pain in the lower limbs. Once diagnosed, the first step is strict bed rest, and appropriate blood-activating and pain-relieving medication can be administered. Local heat application, massage, and electrotherapy are some of the physical treatments available. It is advisable to avoid lifting or moving heavy objects routinely, as these activities can impose significant strain on the back and are not conducive to the recovery from back ailments.

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Written by Na Hong Wei

Orthopedics

1min 4sec

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How to relieve pain from lumbar muscle strain?

Lumbar muscle strain, if the pain is severe, can usually be alleviated using the following methods. First and foremost, during the acute phase, what is primarily needed? First, you need to rest and immobilize, mainly ceasing some activities and ideally lying on a hard bed in a supine position with hips and knees flexed. Secondly, for the painful area, you can apply appropriate physiotherapy. This includes traditional Chinese massage and acupuncture. Thirdly, if there are specific fixed painful points, you might consider blockade therapy. Fourthly, when the pain is particularly severe and affects your work and rest, you can take some non-steroidal anti-inflammatory drugs (NSAIDs). Additionally, use some stimulating medicines or stimulating liniments. If the pain severely impacts your mood and work, you might also consider some sedatives. Fifthly, you can use some external or internal traditional Chinese medicine, which is usually very effective in managing pain.

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Written by Li Jin

Orthopedics

42sec

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What should I do if I have a lumbar muscle strain?

Patients with lumbar muscle strain primarily suffer from back injuries due to long-term heavy physical activities involving the waist, poor posture, and chronic wear and tear, causing symptoms such as lower back pain and restricted movement. Those suffering from lumbar muscle strain should first focus on rest and develop proper habits of using their waist to avoid engaging in long-term heavy physical activities. At the same time, symptomatic treatment may include the use of non-steroidal anti-inflammatory analgesics, combined with heat application, physical therapy, massage, or trigger point injection. These methods can actively improve pain symptoms and promote recovery.

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Written by Li Jin

Orthopedics

56sec

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How to treat lumbar muscle strain

Patients with lumbar muscle strain are primarily caused by long-term engagement in heavy physical activities involving the waist, poor posture, chronic strain, etc. The main symptoms include lower back pain and restricted movement, which alleviate after rest and worsen after physical exertion. To manage lumbar muscle strain, it is crucial first to rest and develop correct habits for using the lower back, avoiding long-term engagement in heavy physical activities of the waist while also paying attention to techniques used. If symptoms are severe, medication such as non-steroidal anti-inflammatory drugs can be used, along with adjunct treatments like heat therapy, massage, or block therapy. These methods can actively contribute to symptom improvement and recovery. (Please use medications under the guidance of a doctor to avoid blind self-medication.)

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Written by Zhang Ying Peng

Orthopedics

33sec

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How to exercise with lumbar muscle strain?

The best exercise method for lumbar muscle strain is to perform functional exercises on the bed, such as the "Little Swallow" exercise. Lie prone on the bed, lifting limbs and head off the bed, supporting your body with only the abdomen, hold for two seconds each time, and perform this exercise more than 20 times a day. The second method is the "Five-Point Support," where you lie on your back on the bed, use your head and limbs to prop up your body, and then leave your waist suspended in the air, holding each position for two seconds, also repeating this 20 times daily.