Popular science on spinal diseases: 2: Can low back pain be cured by lying down?

Hello everyone! Today we are going to talk about a common misconception about back pain. Imagine that your back suddenly "protests" and sends a signal of pain. Many people's first reaction may be: "I need to rest!" So they jump into bed, close their eyes, and hope that the pain will go away. Wait, is this really the right approach?

The double-edged sword of bed rest

Let's first look at the traditional concept. Many people think that if you have back pain, you should just lie down and rest and not move. Indeed, a short period of rest is useful and can relieve pain. However, if you stay in bed all the time, it will be troublesome. Your muscles will start to "complain" and start to atrophy; your joints will become "lazy" and start to stiffen; your blood circulation will also become "lagging", resulting in slower recovery or even worsening. You may ask: "Is this true?" Of course! Scientific research shows that long-term bed rest is not a good treatment for back pain.

Science of movement: Unlocking new ideas in back pain treatment

Modern research tells us a new strategy - moderate exercise. Does it sound amazing? Yes, exercise! Proper back and waist muscle training, such as a brisk walk, a leisurely swim or gentle stretching exercises, can help you speed up recovery. These activities not only make your muscles stronger, but also promote blood circulation and speed up the body's self-healing.

So, what is moderate exercise? Here are some simple and specific ways to exercise in daily life:

1. Walking

• Brisk walking: Taking a 30-minute brisk walk every day can help relieve back pain and promote blood circulation and metabolism.

• Brisk walking: As your condition improves, try brisk walking to increase your cardiopulmonary function and muscle strength.

2. Swimming

• Leisurely swimming: The buoyancy in the water can reduce the pressure on the spine. Swimming is a very good whole-body exercise and is suitable for people of all physiques.

• Water aerobics: Aerobic exercises performed in water not only help relieve back pain but also improve the body's flexibility and endurance.

3. Stretching

• Back stretching: Doing a set of back stretching exercises every morning and evening can effectively relieve muscle tension and stiffness.

• Yoga: Yoga is a very good stretching exercise that trains the body's flexibility and strength through various postures.

4. Core Strength Training

• Plank: Plank is a very effective core strength exercise that can strengthen the waist and abdominal muscles and provide better spinal support.

But remember, everyone has different living habits and physical conditions, and the same exercise method may produce completely different effects on different people.

Personalized exercise prescription: tailored to the individual

Please remember that exercise is not static. Everyone's physical condition and pain threshold are different. Therefore, avoid exercises that will aggravate your pain and adjust the intensity and type of exercise according to your ability. For those friends with severe back pain, don't do it yourself. Be sure to develop a personalized exercise plan under the guidance of a doctor or physical therapist and after reasonable treatment.

Conclusion: Back pain is not the end, but the beginning of a new life

In general, don't let back pain define your quality of life. Long-term bed rest is not the answer to the problem. On the contrary, moderate activity and professional rehabilitation training are your powerful allies on the road to recovery. Let's break the rumors together and use scientific methods to welcome a more active and healthy life!

Author: Wang Jiaxu, Department of Spine Surgery, 9th Medical Center, PLA General Hospital

Reviewer: Mu Xiaohong, Director of Orthopedics Department, Dongzhimen Hospital, Beijing University of Chinese Medicine, Vice Chairman of Bone and Joint Rehabilitation Committee of Chinese Rehabilitation Medicine Association

Chen Jiang, Chief Physician of Orthopedics Department, Dongzhimen Hospital, Beijing University of Chinese Medicine, Member of Bone and Joint Rehabilitation Committee of Chinese Rehabilitation Medicine Association