Speaking of low back pain, in addition to the most familiar “lumbar disc herniation”, there is also a lesser mentioned “sacroiliac pain”. Use “lumbar disc herniation” and “sacroiliac pain” to compare, let you recognize the difference between the two.
First, the essential difference
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Second, common reasons are different
Third, the difference in symptoms
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Fourth, how to prevent
Five, how to relieve respectively
Important: Pay attention to the premise of daily training not to aggravate the pain. If self-relief cannot be achieved, please stop and stop in time. Find a rehabilitation therapist for professional rehabilitation.
Lump VS sacroiliac pain, daily rehabilitation training.
1, lumbar protrusion
① cat and dog exercises
Movement Essentials: Four-point support, back straight. Do your best to arch your back and curl your head, hold for 5 seconds and return to the starting position; then reverse backbend to make your stomach stand up to the ground, while raising your head as much as possible, hold for 5 seconds and return to the starting position , repeat 10 times.
② McKenzie Exercise
The essentials of action: prone, Support the forearm, slowly lift the upper body, keep the pelvis always on the ground, hold for 30 seconds, breathe evenly; then straighten the elbow, support with the hand, and straighten the upper body without causing discomfort, hold for 30 seconds , breathe evenly, then slowly return to the starting position and repeat 5 times.
③ Back stretch exercise
Actions:Double Kneeling together, lean forward slowly and make your body prostrate on your thighs, touch your arms as far forward as possible, do not touch the ground with your head, breathe evenly and hold for 20 seconds, then return to the starting position, repeat 5 times.
④ Core Stability Exercises
Action essentials:Start bit Four-point support, while extending the left arm forward and the right leg backward, try to keep the trunk straight and not collapse or shake, and return to the starting position after 10 seconds. Repeat the above steps for the opposite limb, 10 times. (PS: This exercise is much harder than expected)
⑤Plank support
Actions: Lie prone with elbows bent and supported on the ground, shoulders and elbows perpendicular to the ground, feet on the ground, body off the ground, trunk straight, head, shoulders, hips and ankles keep the same plane, hold for 60 seconds , 4 times per training session.
2, sacroiliac pain
① Gluteus maximus stretch
Exercise essentials:
❶ Lie on your back, hold your right knee with both hands, and slowly pull toward your chest; p>
❷ Feel the stretch in your hip;
❸ Hold for 10 seconds, switch legs, and repeat 10 sets in turn.
② Piriformis Stretch
Exercise Essentials:
❶ Lie on your back, left leg Put it on your right knee and hold your hands under the right knee;
❷ Gently pull the right leg towards the chest until the hips feel stretched;
❸ Hold for 10 seconds and switch to another Side leg, alternately repeat 10 sets.
③ Glute bridge
Exercise essentials:
❶ Lie on your back and bend your knees, put your hands on your sides, and tilt your pelvis backwards;
❷ Clamp your hips and slowly lift them up until your shoulders, knees, and ankles are in the same line;
❸ Pause for 10 seconds Left and right, slowly lower the hips, repeat 10 sets.
Six, write the last words
Friends who have lumbar and sacroiliac pain should also try their best to avoid increasing the burden on the lumbar spine and sacroiliac in daily life exercise training to minimize or minimize exercise-induced pain. If you also have waist and hip pain problems, you can leave a message below! I will answer them one by one for you!!
#waisthip pain#
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