4A? 1620? 1800? Challenge ice and snow sports, be careful of your waist!

　　China News Service, Beijing, February 17th (Zhang Yilin) ​​4A, 1440, 1620, 1800... These two days, while cheering for the Winter Olympic athletes, these difficult ice and snow sports skills are also "swiping the screen", and even some of them are not. Less netizens are eager to try, challenge or unlock skills.

But while we feel the passion and happiness brought by ice and snow sports, we should also pay attention to possible sports injuries such as acute low back pain.

Data map.

Photo by China News Agency reporter Tomita

Enjoy skiing, the

　　The various events of the Beijing Winter Olympics are in full swing, and the general public's enthusiasm for ice and snow sports is also rising.

Whether for athletes galloping on the ice and snow arena, or for the general public, when enjoying the thrill of challenging the limits of the body, the potential harm should not be underestimated.

　　According to Chen Zhengwei, a rehabilitation therapist from the Department of Rehabilitation Medicine of Peking Union Medical College Hospital and commissioner of Guohe Think Tank, some literatures point out that the total injury rate of professional snow athletes is 3.49/1000 (unit: person-day, that is, the sum of the product of the number of people and the number of follow-up days), and from In terms of injury site, the injury rate of the trunk was 0.41/1000.

　　Exercise-induced low back pain is one of the common sports injuries, and it is also a type of acute low back pain.

　　According to the doctor, acute low back pain is a group of diseases caused by sudden overstretching of the muscles, fascia, ligaments and other tissues of the waist due to external force, resulting in acute injury or incarceration of the small joints of the waist. Occurs due to lifting heavy objects, getting cold, continuously immobilizing body position, exercising, etc.

Lumbar instability is one of the basis for its occurrence.

　　Acute low back pain is characterized by lumbosacral pain with limited flexion and extension activities, and the pain symptoms are aggravated when the body position changes.

Among them, sports-induced lumbar muscle injuries are not uncommon, and good therapeutic effects can be obtained through reasonable rehabilitation training.

Data map: Citizens wear masks to exercise in a gym.

Photo by China News Agency reporter Wang Lei

Is bed rest necessary for acute low back pain?

　　Doctors say the answer is no.

Some studies have pointed out that patients with acute low back pain should maintain regular daily activities within the tolerance range and perform a certain intensity of exercise. Appropriate exercise can help relieve muscle spasm.

　　For decades, bed rest has been considered the standard of care for patients with acute low back pain.

However, multiple studies in recent years have confirmed that bed rest does not improve the speed and extent of recovery.

　　At the same time, Chen Zhengwei reminded that you should also pay attention to the resting posture: in the supine position, place a pillow under the knee joint and under the head, and raise the shoulders.

; In the lateral position, the upper knee is flexed, and a pillow is placed between the knee joints on both sides; in the prone position, a cushion is placed under the abdomen, and the waist is slightly bent.

Posture should be adjusted according to personal comfort.

Data map Photo by Han Bing

How to effectively relieve acute low back pain at home?

　　According to the doctor, the main methods of home relief are as follows:

　　Physiotherapy: In the home environment, hot compresses can be chosen to relieve acute pain.

Heat therapy improves local blood circulation and relieves muscle spasms.

You can choose the prone position mentioned above, heat the hot pack to 39~48°C, and place it on the painful area for about 20 minutes.

　　Protective gear: A lumbar support can be used to increase lumbar stability when working or going out.

Don't rely on protective gear for a long time. In daily life, you must learn to use the core muscles of the waist to exert force. This is the "natural waist support" that comes with the human body.

　　Exercise therapy: It can prevent both the initial occurrence and recurrence of low back pain.

It should be noted that within 3 days of sprain, more static and less movement; 3 days to 1 week after sprain, gradually increase the proportion of exercise.

　　For example, the "core tightening" exercise - lie flat and bend your knees, keep the abdominal muscles relaxed, place the fingertips of both hands 5 cm away from the navel (the edge of the abdominal muscles), and slowly move the fingertips deep into the abdomen Press down, stop when there is obvious resistance, and relax the abdominal muscles throughout the process.

Then gently and slowly do the "shrinking navel" movement. If you feel something shrinking and hardening on your fingertips, you are using the "core".

Remember, this process is all about gentle, slow deep muscle contractions, not the entire abs contracting hard.

　　At first, you can repeat 3 to 5 groups, 10 to 20 times in each group. In the future, you should learn to use this movement naturally in daily life and sports, which is similar to "sinking qi into Dantian".

Data map.

Photo by Han Zhangyun

Pay attention to these three points to prevent acute low back pain

　　Physicians say research points to aggressive patient education and self-management that can help prevent injuries from developing and recurring.

　　The first is to adjust the way of movement. When lifting heavy objects, you should use squat movements to pick up heavy objects in a squat position.

During the movement, the spine should be kept neutral and stable, and try not to bend over, that is, rely on the strength of the legs to lift heavy objects.

　　Secondly, in the choice of mattress, the mattress with medium hardness should be the first choice.

Moderate-firm mattresses were superior to firm mattresses in improving pain and pain-related dysfunction during bed rest.

　　Finally, in the preparation before exercise, actively maintain the exercise of the lumbar muscles every day.

Before exercising, do a good waist warm-up.

　　The doctor reminds that if the symptoms continue to worsen and the scope involves the lower limbs, please seek medical attention in time.

I hope everyone can follow the principles and exercise safely while experiencing the charm of ice and snow sports.

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