Lower back pain making it difficult to bend? Traditional Chinese Medicine analyzes the causes of lower back pain and introduces exercises to relieve lower back pain.

Definition and common symptoms of lumbar pain

Lumbar pain refers to the pain sensation in the lower back and back area. It can be acute or chronic and may be accompanied by varying degrees of pain. Lumbar pain can be caused by multiple factors, including muscle tension, ligament or muscle strains, intervertebral disc injuries, etc.

Muscle tension or spasms related to lumbar issues include
1. Lumbar joint dysfunction: If there is dysfunction in the lumbar joints, it may lead to excessive tension or spasms in the gluteus medius or piriformis.
2. Sacroiliac joint abnormalities: This may lead to asymmetry in the sacroiliac joint, which in turn affects the balance of the pelvis. This imbalance may make one leg appear longer or shorter than the other.
3. Long-term poor posture: This may lead to muscle tension or spasms in the gluteus medius or piriformis. This condition is more common during prolonged sitting or standing.
4. Lumbar trauma or injury: Trauma or injury to the lower back, such as impact or sprain, may cause muscle tension or spasms in the gluteus medius or piriformis.
5. Ligament calcification: Common in cases of long-term malnutrition of the vertebral body, calcification of the ligamentum flavum may increase local pressure on the lumbar vertebrae, leading to numbness extending to the feet. This condition may recur over several years and seems to worsen more significantly when standing for long periods compared to sitting.

Treatment methods and prevention of lumbar pain

Why the three major pains in urban areas are neck pain, lumbar pain, and hip-knee joint pain: The evolutionary process of humans has led to a transition from quadrupedal walking to bipedal walking, resulting in a shift in the center of gravity. During physical activities, different parts of the body bear varying degrees of weight, and the greater the load, the higher the risk of injury. According to Professor Huang Tianci's perspective, the body can be simply divided into upper and middle major weight-bearing parts. This classification helps patients understand how to take care of their bodies, with detailed explanations below.

(1) Upper - Suspension core system:
The upper body's suspension system mainly includes the head, neck, and upper limbs. These parts work together through skeletal structures, muscles, and joints to support and balance the weight of the upper body. The upper suspension system manages the functions of the blood vessels, lymphatic system, and brain oxygen delivery pathways in the neck, and it supports the weight of the head for a long time, making it prone to fatigue due to excessive load, which can affect the blood circulation and normal function of surrounding organ tissues, such as lymphatic immunity in the neck, autonomic nervous balance in the front and back of the neck, and may induce insomnia, endocrine disorders. If the circulatory system in the neck does not improve, it may increase the risk of other more serious health issues, such as early cognitive decline and emotional disorders like anxiety and depression.

(2) Medium - Spinal balance system
The spinal system connects the upper body's suspension system and the lower body's support system, playing a role in supporting and protecting the spine. The spinal system consists of vertebrae, muscles, and the spinal cord; it not only supports the body's posture but also allows for various movements and activities.
The spinal system manages the body's center of gravity balance while protecting the information transmission pathways between the central nervous system, limbs, and internal organs. The spinal balance force is supported by the lumbar vertebrae, which bear the weight of important organs in the chest and abdomen. This system is prone to fatigue and injury due to excessive load, which can affect the information transmission between related organ tissues and the central nervous system.

(3) Lower - Pelvic center of gravity movement system
The lower body's support system mainly includes the waist, hips, lower limbs, and feet. These parts work together through skeletal structures, muscles, and joints to support and balance the weight of the lower body and provide the ability to walk and move.
The lower body support system manages the balance of center of gravity transfer and participates in the force transmission of all human movements. At the same time, it also manages the blood vessels and nervous system of the lower limbs, as well as the pathways between the heart and brain. The important function of the pelvis is to bear the forces from the upper body and transmit them to the lower limbs. Due to the need to bear significant forces, this system is easily affected by cumulative fatigue.

Introduction to exercises to relieve lumbar pain

Exercises to strengthen the lumbar muscles
It is recommended to choose the following exercises while lying on the bed to strengthen the lumbar muscles.
1. Supine abdominal contraction: Lie on your back on the bed, bend your legs with the soles of your feet flat on the bed, and place your hands at your sides for balance. Then, contract your abdominal muscles (lift your buttocks), hold for 5 to 10 seconds, and then relax. Repeat 10 to 15 times.
Supine abdominal contraction with leg lift: Lie on your back on the bed, keeping your back pressed against the bed, with your legs straight on the bed, and your hands at your sides for balance. First (as in 1) perform the supine abdominal contraction (lift your buttocks), then (2) slowly raise one leg to a 45-degree angle and then lower it. Next, switch to the other leg and perform the same movement. This exercise strengthens the lumbar and abdominal muscles. Repeat 10 to 15 times.
3. Simulated cycling: Lie on your back on the bed, first (as in 1) perform the supine abdominal contraction (lift your buttocks), then bend your legs, lift your feet, and gently rotate your legs as if pedaling a bicycle. This exercise can strengthen the abdominal and lumbar muscles. Perform for about 1 minute.
These exercises can be easily performed on the bed, but still pay attention to maintaining the correct posture and avoiding excessive effort. If you have severe lumbar issues or any physical discomfort, it is advisable to consult a professional.

(3) Lower - Pelvic center of gravity movement system
The lower body's support system mainly includes the waist, hips, lower limbs, and feet. These parts work together through skeletal structures, muscles, and joints to support and balance the weight of the lower body and provide the ability to walk and move.
The lower body support system manages the balance of center of gravity transfer and participates in the force transmission of all human movements. At the same time, it also manages the blood vessels and nervous system of the lower limbs, as well as the pathways between the heart and brain. The important function of the pelvis is to bear the forces from the upper body and transmit them to the lower limbs. Due to the need to bear significant forces, this system is easily affected by cumulative fatigue.

Introduction to exercises to relieve lumbar pain

Exercises to strengthen the lumbar muscles
It is recommended to choose the following exercises while lying on the bed to strengthen the lumbar muscles.
1. Supine abdominal contraction: Lie on your back on the bed, bend your legs with the soles of your feet flat on the bed, and place your hands at your sides for balance. Then, contract your abdominal muscles (lift your buttocks), hold for 5 to 10 seconds, and then relax. Repeat 10 to 15 times.
Supine abdominal contraction with leg lift: Lie on your back on the bed, keeping your back pressed against the bed, with your legs straight on the bed, and your hands at your sides for balance. First (as in 1) perform the supine abdominal contraction (lift your buttocks), then (2) slowly raise one leg to a 45-degree angle and then lower it. Next, switch to the other leg and perform the same movement. This exercise strengthens the lumbar and abdominal muscles. Repeat 10 to 15 times.
3. Simulated cycling: Lie on your back on the bed, first (as in 1) perform the supine abdominal contraction (lift your buttocks), then bend your legs, lift your feet, and gently rotate your legs as if pedaling a bicycle. This exercise can strengthen the abdominal and lumbar muscles. Perform for about 1 minute.
These exercises can be easily performed on the bed, but still pay attention to maintaining the correct posture and avoiding excessive effort. If you have severe lumbar issues or any physical discomfort, it is advisable to consult a professional.

Can the prevention and treatment of lumbar pain start from the hip and knee?

Because there is a close relationship between lumbar pain and hip-knee issues. Here are some reasons to pay attention to the hip and knee.
1. Connection between hip-knee and lumbar: If there are issues with the hip and knee, such as muscle imbalances in the hip, this may affect the stability and function of the lumbar spine, leading to the occurrence of lumbar pain.
2. Gait abnormalities: Hip and knee issues may lead to gait abnormalities, such as limping or incorrect walking posture. When gait abnormalities occur, other parts of the body, including the lumbar spine, may need to undergo excessive adaptation and compensation, which can lead to lumbar pain.
3. Muscle movement chain: The muscles and bones of the body form a chain of movement system that interacts with each other. Hip and knee issues may cause abnormal tension and imbalance in the pelvic and lower limb muscles, which can affect the muscle groups around the lumbar spine, leading to lumbar pain.

Therefore, maintaining good hip muscle balance and flexibility, appropriate gait and posture, and avoiding excessive load on the hip joint can help alleviate lumbar pain.

Additionally, if you are experiencing spinal pain issues, it is recommended to seek an evaluation and diagnosis from traditional Chinese medicine orthopedics with fewer side effects before considering invasive surgery. This can also help avoid surgical accidents due to acquired malnutrition.

Common health issues associated with lumbar pain.

1. Sciatica: This may be caused by lumbar issues, such as tension or spasms in the gluteus medius or piriformis muscles, pelvic structural abnormalities (such as sacroiliac joint dysfunction), improper sitting posture, trauma, or weakness of the psoas major muscle. Symptoms may include pain radiating to the calf and foot.
2. Changes due to old injuries: If there has been a past spinal injury, it may lead to lesions and cause numbness extending to the feet. Pain may recur over a period of 2 to 3 years. The severity of symptoms may vary with prolonged sitting and standing, but prolonged standing seems to be more pronounced than prolonged sitting. Depending on the damage to the spinal muscles and psoas major, it may be due to increased local pressure caused by calcification of the transverse process ligament.

How to seek professional help when suffering from lumbar pain?

Western medicine treatment and traditional Chinese medicine treatment, including acupuncture, have some differences and advantages in dealing with lumbar pain and back pain. Here are some key differences.

Why does traditional Chinese medicine treat diseases from shallow to deep?

Because according to the meridian theory of traditional Chinese medicine and the mechanism of acupuncture, the process of treating diseases can start from the skin and gradually move inward, including meridians and internal organs. The comprehensive treatment situation in traditional Chinese medicine is as follows.

1. Skin layer: Traditional Chinese medicine believes that diseases can start at the skin layer, which includes the skin, muscles, and fat tissue. At this level, treatment can be achieved through topical medications, local massage, or external treatments (such as moxibustion), which can promote local blood circulation, relieve muscle tension, or improve skin condition.
2. Meridian layer: Meridians are viewed as channels for energy and information transmission in traditional Chinese medicine theory. When diseases penetrate further, practitioners may target specific meridians for treatment to restore energy balance and flow. This can be achieved through acupuncture, gua sha, cupping, and other methods.
3. Internal organ layer: Internal organs are an important concept in traditional Chinese medicine theory, representing different organ systems and functions. When diseases affect the internal organ layer, the focus of traditional Chinese medicine treatment may shift to regulating organ function and balancing body fluids. This can be achieved through oral Chinese medicine, dietary adjustments, exercise practices, and other methods.

It is important to emphasize that surgical treatment is usually considered a last resort, as it carries risks and has a longer recovery time.