I don't exercise at ordinary times. What should I do if my back hurts during exercise? Thank god, help me.

1. Exercise therapy: Exercise can increase the flexibility of muscles and joints, and also enhance the strength and endurance of muscles, thus improving the blood circulation of the whole body and relieving physical and mental stress. Exercise also helps to prevent soreness or eliminate back pain. It is the most important and effective method to treat lumbago. At present, the best lightweight sports are Tai Chi, Qigong and swimming. 2. Massage therapy: Massage helps to release or relieve physical and mental stress and relieve tense muscles, so it is also one of the important methods to eliminate backache. 3. Traction therapy: For patients with disc herniation and lumbar intervertebral foramen stenosis, this method is helpful to expand the distance between vertebral bodies, avoid the compression of nerve by bone spurs or cartilage, and help to relieve pain symptoms. 4. Acupuncture therapy: Acupuncture can promote qi and blood circulation, and has analgesic effect, which is quite effective for acute pain. For patients with chronic lumbar muscle strain, local warm moxibustion can relax muscles and activate collaterals. 5. Physical therapy: including ultrasound, electrotherapy, cold and hot compress and other methods. Ultrasound can penetrate deep muscle tissue and generate heat energy, which is helpful to relieve pain and reduce swelling. Electrotherapy is to use electrical stimulation to make muscle cells move regularly and relieve muscle sclerosis and pain. Cold compress is suitable for acute pain in one or two days, and has the effect of relieving pain and swelling; Hot compress is more suitable for chronic pain, which can improve local circulation and enhance tissue recovery. 6. Drug treatment: For patients with local blood stasis and heat pain, drugs that promote blood circulation, reduce swelling and clear heat can be applied externally; If there is no pain due to blood stasis, traumatology ointment can be used externally. Generally, non-steroidal anti-inflammatory painkillers are the main method of oral administration, so please consult your doctor before using oral drugs. 1986, Americans lost $79 billion because of pain. There is no official statistics in Taiwan Province Province at present, but if it is roughly estimated, the loss of 1986 is about1600 million USD! And this loss accounted for 6% of GNP of that year (please see the data of accounting office for details). I believe that individuals, enterprises and governments should pay attention to it and control it as much as possible! In fact, it is not difficult to stay healthy for a long time as long as you can keep regular exercise and avoid soreness. Everyone knows this truth, but it is really difficult to keep exercising. Unless you are sick, you will start exercising, and you will find its benefits after exercise. Therefore, we should especially call for early exercise to prevent backache. After all, prevention is better than cure! We also want to remind everyone to pay attention to preventing sports injuries and choose lightweight sports-Tai Chi and Qigong as health care exercises to keep healthy. Farewell to backache is a common symptom of modern people. According to the statistics of the Health Insurance Bureau, 1987, the medical expenses in this area amounted to 3 billion, and more than 2 million people had been treated for low back pain. According to the Health Insurance Bureau, the golden course of treatment for backache is within three months after onset, so people should try their best to treat backache during this period. Those who exceed the golden course of treatment, even if they receive the same rehabilitation course, the effect is far less than immediate treatment. The causes of upper back pain syndrome, except for a few cases caused by British disease (such as gastrointestinal discomfort), are mostly caused by careless posture in daily life or bone spur aging or trauma, and most of them are caused by excessive back pressure due to bad posture in daily life and incorrect movements. Therefore, in order to prevent backache, the best way is to avoid incorrect posture and develop regular exercise habits, especially to exercise the waist and strengthen muscle endurance and softness. Lai, a rehabilitation doctor at National Taiwan University Hospital, said that regular exercise habits should be developed in daily life. Exercise is equal to the cost of improving health, while avoiding incorrect posture in daily life. In order to avoid incorrect posture, the key points to pay attention to include: when lifting heavy objects or picking things up on the ground, try to bend your knees instead of bending over; ; Don't take things, pull things or lift things in an asymmetric posture; Avoid keeping the same posture for a long time, because after any static posture is kept for a period of time, the muscles in this part are prone to fatigue, and at this time, if the posture is slightly incorrect, the muscles will be easily pulled. As for the treatment policy, "pain" is a signal of the onset of diseases, especially musculoskeletal diseases. As soon as the pain appears, the first thing to do is to rest immediately so as not to aggravate further injury. Then find a specialist who has undergone rehabilitation training (such as rehabilitation, orthopedics, neurology or plastic surgery) for detailed diagnosis, diagnosis and treatment. If there are no symptoms of nerve compression, local hyperthermia or electrotherapy for 20 minutes every day until the symptoms improve. However, it should be noted that hyperthermia, especially electrotherapy, is not suitable for patients with long cancer, metastatic bone cancer or infectious spondylitis in the spinal cord cavity. (Author: Lin Jialiang) Symptoms of cumulative back pain Many housewives do housework with incorrect posture for a long time, which can easily cause cumulative injuries and become chronic symptoms. Back pain is the most common clinical manifestation. At this time, it is necessary to seek medical treatment as soon as possible, use drugs to relieve pain, and cooperate with appropriate physical rehabilitation to avoid permanent damage to musculoskeletal tissue. Recently, Ms. Wang next door often feels backache. At first, Ms. Wang didn't care, but this is a common problem for the elderly. When she gets old, she will naturally have pain on her left side and her right side. So she went to the drugstore to buy a sore medicine cloth and put it on it. When the pain eased, she felt better. She never thought of asking for help from doctors and rehabilitation workers, or even that it might be a sign of cumulative injury. Until one day, Ms. Wang squatted in front of the washbasin to wash clothes as usual. Talking and laughing with Ms. Liu next door, she suddenly remembered that the hot water in the kettle was about to boil and was about to get up and turn off the gas. At this moment, a strong tearing pain hit the muscles behind her waist, and Ms. Wang burst into tears on the spot. If it weren't for Ms. Liu's help, Ms. Wang couldn't stand up at all. At this time, I was alert to the situation and didn't go to the hospital for help. The doctor said it was the cumulative injury caused by working in an incorrect posture for a long time. Fortunately, I went to the doctor as soon as possible, otherwise there would be many sequelae. In fact, many housewives in Taiwan Province Province have the same problems as Mrs. Wang. Doing housework in an incorrect posture for a long time is easy to cause cumulative injuries, which will turn into chronic symptoms with different degrees of influence. Ms. Wang's situation is that because she washes clothes in a bent posture for a long time, her back muscles are overstretched and tired, so she has symptoms of backache, just like someone is pulling her muscles. In the past, when medical knowledge was not popular, it was easy to be ignored as a "normal phenomenon", or to turn to the national martial arts museum for help, thinking that it would be okay to put up a cloth. In fact, if you don't seek medical attention in time, it may cause permanent damage to musculoskeletal and other tissues. In this case, you should seek the help of a rehabilitation doctor as soon as possible. With the help of drugs, you can not only relieve the pain, but also reduce the state of excessive muscle tension and avoid permanent tissue damage. In addition, there are physiotherapists in the rehabilitation department, who can provide physical therapy, such as electrotherapy and hyperthermia, to relieve pain symptoms and help injured tissues recover. Occupational therapists can provide auxiliary wood or appliances to correct incorrect joint posture and make suggestions on the transformation of home living environment. In fact, if we can pay attention to some small details in our daily activities, we may minimize the probability of cumulative injuries. As the saying goes, "Prevention is better than cure". The following are some suggestions for improving living environment and working habits based on Ms. Wang's example: 1. Raise the washing table to waist height: when using the traditional washing method, whether sitting or standing, adjust the washing table to the position above the waist to avoid bending posture and excessive and continuous stretching of back muscles. When considering the washing machine, if the economy permits, you can choose the drum washing machine and pad it to the height of the chest, and you can also avoid bending down to get clothes from the washing machine. 2. Use a chair with a backrest or put something on your back: when you have something to support your back, it can reduce the burden on your muscles. Therefore, in addition to taking the initiative to do housework, such as sweeping the floor and mopping the floor, as long as it takes a long time to do work, such as cooking dinner, it is best to choose a posture with a support on your back. In addition, the support for your back should be at least shoulder height, so as to have better support effect. 3. Use long-handled tools: When sweeping the floor, mopping the floor and lifting the lid of the trash can, there will also be bending movements. We can choose to use a longer handle or stick a long stick on the trash can, and try to compensate the angle needed for bending with elbow movements, at the left and right waist. 4. Moderate rest: If you work for a long time, you should get up and do a simple stretching exercise for about 20 minutes before continuing to avoid long-term muscle tension and get a chance to relax. 5. Maintain proper exercise in peacetime: Moderate exercise can train muscle strength and endurance, make muscles less likely to feel sore and tired, keep muscle cells active, and accelerate the recovery of injured tissues. However, exercise prescription must follow the advice of doctors or rehabilitation personnel (physiotherapists and occupational therapists), otherwise it may become a secondary injury. 6. Take balanced nutrition: In addition to developing exercise habits, balanced nutrition intake can make musculoskeletal tissues grow normally. If we pay more attention to these points, I believe it can help us stay away from the ranks of families with low back pain.