Can I run if I have lumbar muscle strain? Nursing for lumbar muscle strain

The low back pain caused by lumbar muscle strain is very obvious. The most common cause of this disease is long-term bad sitting posture, fatigue, etc. Patients with lumbar muscle strain should pay attention when exercising, especially jogging when running.

1. Can I run if I have lumbar muscle strain?

In normal times, you should pay more attention to rest and avoid doing physical work, especially bending over. Don't bend over often. But while resting, don't forget to do waist exercises, twist your waist more, swim, ride a bicycle, climb mountains, etc. These are all exercises you can do. You should also pay attention to what you eat, and eat less spicy, cold, and irritating foods. You can eat more warming and nourishing foods, and also pay attention to keeping your waist warm. Pay attention to your posture when sitting. Don't sit or stand for a long time. Stand up and move around after sitting for a long time. It is best to sleep on a hard bed and sleep on your side. You can run, but only jog slowly.

2. Sports care for lumbar muscle strain

1. Waist flexion and extension exercise

Stand with your feet shoulder-width apart, hands on your hips, and get into a ready position. Then do full flexion and extension of the waist four times each, and try to relax the waist muscles during the exercise. This is the most effective method of rehabilitation training for lumbar muscle strain.

2. Waist rotation exercise

Stand with your feet shoulder-width apart, hands on your hips, and get into a ready position. The waist rotates clockwise and counterclockwise once, then from slow to fast, from large to small, alternating clockwise and counterclockwise for eight times each.

3. Arch bridge

Lie on your back in bed with your legs bent. Use your feet, elbows and the back of your head as fulcrums (five-point support) to lift your hips up like an arch. As the exercise progresses, you can place your arms in front of your chest and practice using only your feet and the back of your head as fulcrums. Repeating the exercise 20 to 40 times can promote the recovery of lumbar muscle strain.

4. Flying Swallow

Lie face down on the bed with your arms extended to the sides of your body and your legs straight. Then lift your head, upper and lower limbs upward with force. Do not bend your elbows and knees; always keep them straight, like a flying swallow. Repeat the exercise 20 to 40 times