Don't let the waist protector become "injury"
Deputy Chief Physician, Department of Spinal Surgery, Beijing Jishuitan Hospital
Nowadays, national fitness has risen to a national strategy, allowing the public to enjoy life and enjoy health by participating in sports activities. There are also many fitness equipment for people to use in the fitness square in the community and park.
Among them, there is a kind of equipment called a health waist, just stand on the disc, grab the handle, turn the waist left and right to achieve the purpose of exercise. Many elderly people feel that they are comfortable to turn around, but in fact, on the contrary, improper use of the waist device is likely to become a "waist."
The most feared movement of the lumbar spine is to reverse
The lumbar spine is a stable joint, and its most fearful movement is twisting. Rotating exercises on the waist can cause lumbar muscle strain, ligament sprains, lumbar disc damage, and even fractures. Among them, the rapid rotation of the spine most often causes the annulus tear.
The lumbar intervertebral disc is a complex of fibers and cartilage that forms joints between adjacent vertebral bodies, providing a very strong connection. Its main function is to absorb vibration and conduction pressure between the vertebral bodies, and to maintain the stability of the vertebral body while ensuring the movement of the spine.
The annulus is a concentric annular layer that wraps around the nucleus and strongly joins the vertebral bodies. The basic function of the nucleus pulposus is to resist and disperse the compressive stress of the spine. The main function of the annulus is to withstand the tension, including the horizontal tension generated by the nucleus pulposus, the tension when the spine is twisted, and the presence of the convex side of the spine when the spine is bent. Separate the tension.
Older people are more suitable for whole body exercise
With the increase of age and the effect of chronic stress, the water content of the nucleus pulposus and the annulus fibrosus decreases gradually, fibrosis and collagen fiber deposition increase, the nucleus pulposus loses elasticity, and the fiber ring degenerates. The fiber ring is more susceptible to cracking under the action of a rotating external force. Inflammation caused by tearing can cause sputum, back pain, pain in the buttocks and lower back.
The outer layer of the annulus is innervated by abundant nerves, and the granulation tissue grows into it after tearing, which may cause discogenic low back pain. The nucleus pulposus inside the annulus circulates along the rupture, which causes the lumbar disc to protrude.
In general, movements that require a quick turn to the waist can cause waist injuries such as badminton, table tennis, tennis and golf. Exercises that increase the waist load, such as weightlifting, can also cause damage to the waist or even fractures.
Older people with poor lumbar spine are more suitable for quick-moving, jogging, swimming and other body exercises. Try not to use the waist device to quickly rotate the lumbar vertebrae to avoid lumbar injuries.
In the event of an acute lumbar sprain or a torn fiber loop, rest and stay still in the first place, with cold compresses, and use appropriate non-steroidal anti-inflammatory drugs to control inflammation, and muscle relaxants to relax muscles. If the symptoms are not relieved in the short term, you should go to the hospital to make a film to determine whether there is a fracture or lumbar disc herniation.
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