Why does it become more and more painful for some people when they do the "Xiaoyanfei" exercise?

This is the 4275th article of Da Yi Xiao Hu

In recent years, the number of patients with back pain has increased significantly, and back pain is one of the most common symptoms in orthopedic clinics. Many doctors will ask patients to perform back muscle function exercises. One of the movements that everyone is familiar with is "Little Swallow Flying". However, some people not only do not feel relief after doing this movement, but their back pain becomes more and more severe. What's going on?

What is "Little Swallow Flying"?

"Little Flying Swallow" is a commonly used method of exercising the waist and back. It is a limb exercise in which people simulate the flying posture of a swallow. Practicing this movement can achieve the purpose of exercising the waist and back muscles, relieving strain in the waist, neck and shoulders, and other parts of the body, and other health benefits.

Why do some people feel more and more waist pain when doing this exercise?

There is nothing wrong with the "Little Swallow" movement itself, it is just used improperly. The more you practice it, the more painful it becomes. In most cases, it is because your waist pain is in the acute stage. At this time, the muscles and intervertebral discs around the spine will have obvious aseptic inflammation. If you do the "Little Swallow" movement at this time, it is very likely to stimulate the inflamed area and aggravate the pain. Therefore, when the symptoms of waist pain are obvious, try not to do the "Little Swallow" movement or any waist exercise. If you feel pain during exercise, you should temporarily stop exercising and rest. If the symptoms do not ease or worsen, please seek medical attention in time.

In what situations is it not recommended to do the Xiaoyanfei movement?

1. Spondylolisthesis with instability

Many cases of spondylolisthesis are caused by spinal instability. If the exercise posture is incorrect or excessive compression training is performed, the spondylolisthesis may worsen.

2. Spinal stenosis

The "Flying Little Swallow" movement is an excessive backward extension of the spine. At this time, the pressure on the lumbar spine is relatively large, which may make the already narrow spinal canal even narrower and induce worsening of symptoms.

3. Lumbar disc herniation

At this time, the lumbar intervertebral disc breaks through the annulus fibrosus and falls into the spinal canal. Lumbar extension will aggravate the symptoms and increase nerve damage.

4. There is a lesion in the lumbar spine

Such as fractures and lumbar tumors. Exercise at this time may aggravate the condition, which is not only unhelpful but also harmful.

In short, the "Flying Little Swallow" movement is a relatively common method for exercising the waist and back muscles, but it is not suitable for everyone and all situations. It must be tailored to the individual, done according to one's ability, and proceed step by step, and stop when appropriate.

Author: Department of Orthopedics, Tianjin Third Central Hospital

Guo ShuzhangChief Physician