Regarding muscle strength training, the most people want to ask: Can muscle strength training cure low back pain and prevent shoulder mortar?

Recently, magazines, books or TV programs often discuss the uses of muscle strength training in large quantities. Although some media have seriously proposed content with scientific basis, many of them care too much about the audience's perspective, so it seems that more content is interesting than educational. Those who have only talked on paper but have not experienced physical strength training, designing rehabilitation classes or treatment methods, although they are academically appropriate, lack practical content.

The first 3 months of muscle strength training started, because it started from zero, the effect was seen, but there was no more change after that. On the contrary, some people are enthusiastic about muscle strength training, but their clinical experience is still clean in the medical field, and their suggestions are likely to be biased towards personal experience, so special attention should be paid.

There was a period of time when large-scale money was paid for physical transformation, but in essence it was just to strictly carry out existing muscle training and diet management, and there was no innovative content. Therefore, the author of this article will stand at the first line of sports organ treatment and answer questions about muscle strength training from the standpoint of the Department of Sports Medicine (former orthopedics). The following are five representative questions and answers most frequently asked by people who visit sports medical clinics.

Q1 Can "Muscle Training" cure low back pain?

Ms. Guizi: "Since about 10 years ago, I have had 1 or 2 times of back pain every year and I can't move. The doctor at the hospital said that my back pain was because my abdominal muscles were too weak and asked me to do muscle strength training. I got a promotional manual, but as long as I did muscle strength training, would the lower back pain be cured?"

This is a very difficult question, and there are several answers. First of all, we need to see what causes low back pain. For example, if it is caused by lumbar vertebrae pressure fracture, cancer bone transfer, or numbness due to protruding vertebrae, muscle strength training itself is a taboo. Ms. Guizi is about 45 years old and is still very healthy, so she should not belong to these special conditions. Even if the so-called waist is flashing, the pain may come from various causes such as muscles or fascia, vertebrae, and vertebrae. It is important to ask a doctor to diagnose the cause of low back pain.

No matter what kind of back pain it is, when the pain in the acute phase is very strong, it must be calm or relieve the pain through medicine. Sometimes it must be fixed with waist protection to maintain daily life. When the pain cannot be reduced, it may even be hospitalized. Only after the pain decreases and you can exercise to a certain extent can you start exercising. In a sentence, it is better to say that it is based on movement to prevent relapse than to say that it is based on movement.

Ms. Guizi's back pain made the doctor say "Please try to strengthen the abdominal muscles". I'm afraid the reason for the back pain is posture! When observing Ms. Guizi's standing posture, you will find that it shows the anterior pelvic pelvis and concave lumbar vertebrae, which is the so-called "waist" or "butt". It is often seen in people whose abdominal muscles are relaxed and swelled, mainly with the back muscles and have repeated back pain. In fact, many low back pain are caused by abnormal postures when standing or sitting. This abnormal posture may be caused by poor mobility of the iliac joints or spine, muscle depletion in the abdomen or back or weak muscle strength.

If you want to improve the contraction or mobility, you must do stretching exercises. To strengthen your muscle strength, you need to do strength training. From this perspective, there is nothing wrong with saying "Please do strength training to strengthen abdominal muscles", but important things are omitted. It is not "just do muscle training to eliminate pain", but "please do stretching exercises around the lower limbs or pelvis to make the tampons softer and near the pelvis, and then do muscle training to strengthen the muscles and correct posture to eliminate back pain." This is a detailed explanation.

Next, strength training projects must be selected and strength is increased phased to avoid pain recurrence. There is no so-called strength training that is easy to do with just one single project. In addition, people who lack muscle strength not only have small muscle mass, but often the target muscles cannot be retracted smoothly, so they must reactivate the muscles. If you do not conduct activation guidance from the beginning, you will make plausible actions with an incorrect mind. In this way, it will not only be effective, but will also cause recurrence of low back pain.

The most important thing at this time is to build a "good posture". It is precisely because there is no correct posture that the lumbar spine will be overturned, bulging or twisted. Please watch the lens confirm his posture and repeatedly practice the muscles that are drying to develop good habits. Once you are in good posture, you may have a height of 1 or 2 cm or your sports performance will improve.

Important: In the treatment or prevention of low back pain, it is important to maintain a good posture, so stretching exercises or muscle strength training are required.

Q2 Can "Strength Training" prevent mortar on the shoulder or elbow?

Shiichiro: "I heard that muscle strength training can prevent shoulder mortar. Is this true? I have a friend from the football club who mortars his shoulder mortar because of a grapple. After that, I repeatedly mortar several times. Recently, I heard that even if I stretch my waist on the bed, I would mortar. He was very troubled. "

The habitual mortar of the shoulder is caused by relaxation after the cervical capsule or scapula, so even if the pectoralis major, deltoid or rotary sleeve located on the outer side of the cervical capsule becomes stronger, the mortar will still be removed. Strictly speaking, the removal area must be tightened through surgery to restore the stagnation to a stable and solid state, otherwise the mortar cannot be prevented.

The 58th Era of Chiyo Fuji, in the current era, often had his shoulders mortars. Although he built a muscle armor with muscle training, it is indeed difficult to mortify, but after he has risen, he will inevitably mortify as long as he encounters a strong limb position (see Figure 5.3). Creating situations that are not easy to detach or obtaining substitution actions like this can achieve a certain degree of prevention, but it cannot replace surgery.

If a friend of Shinichiro's shoulders are so unstable, he will mortar even if he stretches his waist on the bed. It is best to undergo surgery.

Important: It is impossible to prevent mortars or elbow joints by relying solely on muscle strength training.

※ This article is excerpted from "The Complete Book on Strengthening Muscle Strength Training".

Book title: "Complete Book on Strengthening Muscle Strength Training"

Author: Naoka Ishii, Shinji Kashikou, Gao Xiwenli

Messager: Liu Ge'an

Publisher: Joint Publishing

Publishing Date: 2023/07/06

Responsible editor: Gu Zihuan