One action to improve low back pain and lumbar disc herniation, but most people do it wrong!

       
  • Low back pain to do Xiao Yanfei.
  • Chronic low back pain should be done Xiao Yanfei.
  • Lumbar intervertebral disc herniation should be done Xiaoyanfei.

Many doctors, therapists, who chat with many patients with low back pain, will advise patients who come to consult:

But when I visited these friends who had been "Xiao Yanfei", without exception, there was no obvious improvement. At the time of the practice, I did feel relieved, but after a while, I returned to my previous state, and it was even worse. What's with? What went wrong?

Did your "Little Yanfei" do it right?


Traditional Xiaoyanfei

The above are two versions of Xiao Yanfei, and they are done with rapid explosiveness, so there will be serious hidden dangers.

Issue:


1. The body and head are raised too high, causing excessive pressure on the lumbar spine. In the treatment of low back pain, it will be mentioned that when we lie on our stomach, the leg is raised higher than the hips, that is, the pressure on the lumbar spine is increased; The more you tilt your head back, the more pressure you put on your lower back; The more the legs are spread apart, the more pressure is placed on the lower back.
2. It is suitable for people with lumbar disc herniation, and it is not suitable for people with lumbar spondylolisthesis.
3. It needs to be static rather than dynamic.
4. Shrugging the shoulders without extending the head and arms and legs.
5. I feel relieved at that time, but in fact, it is just the result of accelerated local blood circulation.

Why do you want to be Xiaoyanfei?


Internal balance of the spine

The tension of the nucleus pulposus of the intervertebral disc, the pressure of the facet joints and the tension of the surrounding ligaments balance each other to maintain the stability of the intervertebral joints and constitute the internal balance of the spine.


 

External balance of the spine:

The muscles in the front and back of the spine are the main forces that control the movement of the spine, which can maintain coordination and stability of the spine in various positions, which is called the external balance of the spine.


Muscles can be recovered and strengthened through exercise


Unlike degenerative discs, which are difficult to repair after degeneration, muscles can be recovered and strengthened through exercise. Therefore, when the internal balance of the spine is disrupted, we can maintain the stability of the spine and reduce the symptoms of low back pain by exercising the external balance.

Yanfei Pose works deep muscles




Relevant experiments have proved that the contraction rate of the lumbar multifidus muscle is the strongest during the Yanfei waist back extension exercise. The multifidus muscle is located in the deeper part of the spine, which is found throughout the spine, and it is like a cord of the spine that stabilizes the cervical spine to the lumbar spine, and is the most important muscle among the many muscles that control the balance of the spine segments. Therefore, through Yanfei pose, you can exercise deep muscles, enhance spine stability, and improve symptoms such as low back pain.

Xiao Yanfei's correct approach:


●On the floor or on a hard bed, lie ➡ prone and inhale ➡ with your head, neck, chest, and legs raised at the same time, and your arms stretched back, with only your waist against the bed, so that the body is reversed ➡ and exhaled ➡ to reduce.
(Fig. 1)
● Or put a pillow on the abdomen and lift the head and legs in a straight line
with the lumbar spine
(Fig. 2)
Do 1 time a day in the morning and 1 in the evening, do 3 sets of 15 each time, and hold for 5-10 seconds when lifting.
There are several very important details in doing "Xiao Yanfei", and many times due to the error of this detail, our exercise effect is greatly reduced, and it may even lead to lower back pain symptoms becoming more and more serious, aggravating the original condition.

●First, when doing the "Xiaoyanfei" exercise, you must not hold your breath, and to maintain normal breathing, you can use a soft count to ensure the stability of breathing. If you feel that the movement is strained, you can reduce the dose according to your own situation. If you hold your breath during exercise, it may cause discomfort such as heart and ischemia, which will bring more serious consequences and outweigh the losses.


●Second, when doing the "Xiaoyanfei" exercise, it is not that the head and legs should be raised as high as possible, but that they should be raised slightly. Lifting too high can lead to increased pressure on the lumbar spine.


In fact, many rehabilitation specialists now recommend that patients do "Xiaoyanfei", especially for our rheumatology patients, such as ankylosing spondylitis patients and the elderly, it is best to put a pillow on the abdomen, this posture can flatten the curvature of the lumbar spine, we only need to lift the head and legs to the lumbar spine in a straight line (Figure 2), which is a relatively safe and effective exercise method.


● Third, when doing "Xiaoyanfei" exercises, you can't do it quickly, but keep it statically. Many people have this misunderstanding, each time you do "Xiaoyanfei" can quickly do 50 or even more, this exercise method is not conducive to enhancing the strength of the lower back muscles. We recommend holding it for 5-10 seconds while lifting to allow the lumbar muscles to do isometric contractions, which is very effective for muscle strength.


● Fourth, when doing "Xiaoyanfei" exercises, you should do an appropriate amount and not rush it. Especially for the elderly and our rheumatology patients, we must practice and reduce the dose appropriately according to our own ability.


●Fifth, "Xiaoyanfei" is not suitable for all patients with low back pain, and a considerable number of patients with low back pain are not suitable for "Xiaoyanfei" activities. One of the most basic principles is that if the action is aggravating your pain, then the action is not for you. For people who have symptoms of low back pain now, they should go to the hospital in time to see a doctor, clarify the cause and then carry out corresponding functional training according to their own conditions.


What kind of lumbar spondylosis can't be "Xiaoyanfei"?


1. Pain onset of lumbar disc herniation:
2. Lumbar spondylolisthesis: Especially in patients with isthmus fissures and sciatica, the backward tilt of the lumbar spine will inevitably make the pain worse.
3. Patients with severe lumbar spinal stenosis: the posterior extension of the lumbar spine can make the spinal canal more narrow, which can induce sciatica.
4. Patients with lumbar kyphosis and reverse arch: those with spinal bone hyperplasia, scoliosis, and lumbar kyphosis, the patient's lumbar spine is often stiff in the forward flexion position, and it is difficult to lean back.
5. Lumbar vertebral fracture: However, senile osteoporotic compression fracture can generally be done, and other types of fractures cannot be done, and the specific situation must follow the doctor's guidance.
6. Lumbar spine tumors: especially those with malignant tumors and bone destruction.

If the patient is unclear about his or her condition, there are three principles that should be followed in the exercise of the lower back muscles:

1. Do not exercise during acute pain.

2. Gradually increase the amount of activity, otherwise it may worsen the injury.

3. Realize for yourself that if the exercise induces or worsens the pain, you should stop exercising or change your posture.

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