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Suffering from low back pain for a long time? New research: This kind of training can help ease

Time:2023-04-01 13:28:12 author:Depression Read:592次
Suffering from low back pain for a long time? New research: This kind of training can help ease

Low back pain is a pain common to adults all over the world, with a lifetime incidence of up to 84%. When low back pain occurs, I cannot sit or stand, and my life and work will be affected throughout the day. In order to relieve low back pain, many people have used physical therapy, massage and other techniques, and doctors often recommend that everyone perform exercises such as Xiaoyanfei. But is there no other way but these?

Water exercise can also treat low back pain!

Recently, a research team led by Shanghai Institute of Physical Education published a blockbuster study in the authoritative journal "JAMA Network Open". The results of the study show that water exercise can effectively relieve chronic low back pain in adults, and may be more effective than physical therapy (infrared therapy + transcutaneous electrical nerve stimulation) commonly used in clinical practice. Source: The JAMA Network Open research team recruited a total of 113 patients with low back pain, and made detailed records of data such as the degree of low back pain of each patient before the start and end of the trial. The patients were then randomized to receive water sports or physical therapy by lottery. Each approach was administered twice a week for a total of 24 treatments for a duration of 3 months. The content of water sports training includes 10 minutes of warm-up, 40 minutes of exercise training (such as buoyancy dumbbell exercise, water crunches, high leg raises, water running, etc.) and 10 minutes of relaxation. Physical therapy includes traditional infrared therapy and transcutaneous electrical nerve stimulation, each for 30 minutes, for a total of 60 minutes. After 3 months of treatment and 12 months of follow-up, the researchers found that water-based exercise training was more effective than physical therapy in relieving chronic low back pain for up to 12 months. Water exercise can be a treatment option for people with chronic low back pain.

Why does water exercise help with low back pain?

Water exercise looks different from common low back pain training. Why does it also have the effect of treating low back pain? The researchers gave the following reasons: In terms of training content, water sports can be regarded as a collection of low back pain training on land in a special environment. Usually water training for low back pain includes strength training, joint range of motion training, aerobic training, and core stability training in water, which are highly overlapping with the routine recommended low back pain training methods. In terms of physiological mechanism, water exercise, like land training, can increase the concentration of nerve growth factor, reduce the level of pro-inflammatory cytokines, and secrete analgesic substances in patients with low back pain. effect, resulting in a similar therapeutic effect. In addition, water sports also have the advantages of reducing the pressure on the spine and avoiding the impact of land sports on the joints of the lower limbs. Here are a few simple and practical water sports for you. Friends who are generally water-based can also get started. 1. Tight abdomen, stand in the water, relax the spine, contract and tighten the waist and abdominal muscles, hold for 10 seconds, relax 5 seconds, 5 minutes per group 2. Dumbbell training, stand in the water, straighten the upper limbs, press the dumbbells forward, sideways, and sideways, respectively, for 5 minutes in each direction 3. Put your hands on the edge of the pool and stretch your legs Straight, lift up the crunch and lower slowly. Hold for 20 seconds, relax for 10 seconds, 5 minutes per group 4. Hold dumbbells, keep the body vertical, run forward at maximum speed, 5 minutes per group (about 50~100 meters) Note: buoyancy dumbbells can use plastic empty bottles, buoyancy Substitute sticks, floating boards, and other items that can float.

What should I pay attention to when choosing water sports?

Of course, not everyone is proficient in water, and the special environment needs to strengthen the safety of training. Friends who want to try water sports to relieve low back pain, it is best to ask a professional to assist in training. Before doing water sports, you need to pay attention to the following points:
  • Choose the appropriate exercise intensity and time according to your exercise ability and physical fitness
  • In order to avoid the effect of temperature on the human body, it is best to control the water temperature at 27~35℃
  • For beginners, the water depth is generally not higher than the chest
  • Warm-up and relaxation activities are essential to avoid cramps, strained muscles, and muscle soreness
  • dizziness, palpitation, Nausea, vomiting, etc., stop exercising immediately and go to shore to rest
Although water exercise can effectively relieve low back pain in many ways, it is not suitable for all patients. For example, people with acute low back pain or severe symptoms, the elderly and frail, women with menstrual periods or other serious health problems are not suitable for water sports. Patients with low back pain who are not suitable for water sports can also try other sports with the same effect according to their own needs or according to the doctor's advice. Photo source: Xiaohe Medical Book finally reminds everyone: If you want to eliminate low back pain, you must start with prevention, pay attention to your posture every day, and avoid sitting for long periods of time. If you have low back pain, don't be afraid of the doctor, go to the hospital for treatment in time. During the treatment of low back pain, in addition to taking medicine and physical therapy, we must also insist on active training to minimize the negative impact of low back pain.
References: [1] Peng MS, Wang R, Wang YZ, Chen CC, Wang J, Liu XC, Song G, Guo JB, Chen PJ, Wang XQ. Efficacy of Therapeutic Aquatic Exercise vs Physical Therapy Modalities for Patients With Chronic Low Back Pain: A Randomized Clinical Trial. JAMA Netw Open. 2022 Jan 4;5(1):e2142069. doi: 10.1001/jamanetworkopen.2021.42069.[2] Shi Z, Zhou H, Lu L, Pan B, Wei Z, Yao X, Kang Y, Liu L, Feng S. Aquatic Exercises in the Treatment of Low Back Pain: A Systematic Review of the Literature and Meta-Analysis of Eight Studies. Am J Phys Med Rehabil. 2018 Feb;97(2 ): 116-122. doi: 10.1097/PHM.0000000000000801.[3] Wang Xueqiang, Chen Peijie, Jiao Wei, Zheng Jiejiao, Li Jianhua, Wang Yuling, Zhu Yi, Zhang Zhijie, Wan Li, Ma Quansheng, Zhou Jun, Hu Min, Zhang Yong, Gou Bo, Liao Yuanpeng, Zhang Rihui, Yang Jintian, Xu Zhisheng, Li Jianshe, Zhu Lin, Liu Jing, Chen Shiyi.Expert consensus on exercise therapy for low back pain[J].Sports Science,2019,39(03):19-29.DOI :10.16469/j.css.201903003.[4]Pan Lijun,Peng Mengsi,Huang Wei,Wang Xueqiang.Research progress of water exercise training in the treatment of low back pain[J].Chinese Journal of Rehabilitation Medicine, 2019,34(07):845-850.Medicine Editor: Wu Qiong Content planning: Niu Wenqian Medical review: Zhao Min Content Producer: Xiaohe Medical Code

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