Female stars' hip twisting and twisting set off a trend of imitating, doctors warn: there is a risk of injury →

Recently, an artist's "hip twisting" move during a concert went viral on the Internet, attracting many netizens to imitate it.

But in fact, many people are unable to complete this action gracefully, and instead fail miserably...

Many netizens complained of back pain and buttocks pain after twisting their legs. Doctors reminded: This seemingly simple movement can easily lead to injuries to the waist or hips if ordinary people without dance skills do not handle it well.

Don't underestimate this hip twist

It's actually very easy to get hurt

Doctors say that hip twisting is a dance or exercise that can enhance body flexibility and coordination, which is beneficial to the body. However, if the movements are not standardized or excessive, they are likely to cause harm to the body:

Lumbar spine injury

Rapid rotation or excessive twisting of the hips from the side will aggravate the wear of the lumbar intervertebral disc and accelerate its degeneration, which may cause rupture of the annulus fibrosus and protrusion of the nucleus pulposus, thereby causing symptoms such as low back pain and leg pain. In addition, it may also cause other lumbar injuries such as acute lumbar sprain, lumbar facet joint dislocation, and synovial incarceration.

For patients with a history of lumbar diseases, such as lumbar disc herniation, they should not imitate such movements at will, as it may cause irreversible damage.

Muscle strain

Lack of proper warm-up or overly strenuous movements may lead to muscle strain, pain, swelling and other symptoms.

Joint injuries

Improper or excessive hip twisting movements will put excessive pressure on the hip joints, knee joints, etc., and easily cause joint injuries.

Balance disorders

For beginners or people with poor body coordination, excessive hip twisting may cause imbalance and increase the risk of falling.

After imitating the hip twisting action

What should I do if I have back pain or buttock pain?

When you have waist or joint discomfort, don't panic, you can relieve it like this:

1. Get enough rest

First of all, you should stop exercising immediately and let the injured muscles rest to avoid further damage, which may lead to chronic lumbar muscle strain, lumbar disc herniation, hip arthritis, etc.

The main method of rest is to rest in bed. It is recommended to sleep on a flat bed instead of a very thick mattress.

2. Physical therapy

24 hours after the injury, you can use a hot water bottle or hot compress patch for heat treatment. If conditions permit, you can also use infrared lamps for local heat treatment, acupuncture or electrotherapy. During the heat treatment process, pay attention to the appropriate temperature to avoid local burns. Generally, one to two times a day is sufficient. Avoid informal massage to avoid aggravating the condition.

What are the health care methods

Can re-injury of the lower back be prevented?

The lumbar spine and hips are parts that are frequently used in our daily activities and sports, and are prone to injury and wear and tear. The following suggestions can help you protect the health of your lumbar spine and hips:

Lumbar spine health care

1. Maintain correct posture: Whether standing, sitting or lying down, you should maintain correct posture and avoid maintaining the same posture for a long time, especially bad postures such as bending over and hunching over.

2. Strengthen the waist muscles: Appropriate exercises, such as bridge pose and plank support, can effectively strengthen the waist muscles, improve the stability of the lumbar spine and reduce the risk of injury.

3. Avoid excessive force: When lifting heavy objects or performing activities that require great strength, you should be careful to prevent unnecessary damage to the lumbar spine.

Hip and butt health

1. Control your weight: Maintain a healthy weight to reduce the burden on the hip joint and reduce the risk of joint wear.

2. Reasonable exercise: Exercises such as hip stretching, walking, and swimming can strengthen the muscles around the hip joint, improve stability, and help prevent hip and buttock injuries.

Some health care actions

Protect the health of lumbar spine and hip joints

Waist Exercise

1. Leg raises: Lie on your back, straighten your legs and raise them alternately. Move in a relaxed and slightly faster manner without causing pain. Do 4 sets a day, 8-10 times each set.

2. Five-point support: Lie on your back with your hands on your hips as support points, bend your legs at 90 degrees, place your feet on the bed, support your upper body with the back of your head and elbows, and support your lower body with your feet, forming a semi-arch bridge shape. When you straighten your torso to form a bridge, slightly separate your knees to the sides. Increase the speed from slow to fast. Do 3-5 sets a day, 10-20 times each set.

3. Flying Swallow Exercise: Lie on your stomach with your legs straight and your hands on both sides of your body. When you raise your head, stretch your upper body backwards. Do this 3 times a day, 10 times each time.

Hip Exercises

1. Iliopsoas and quadriceps training: Hold the back of the chair with your hands, flex your hips and slowly straighten your calves, hold for 5-10 seconds, 3 sets a day, 8-10 times each set.

2. Gluteus maximus training: Hold the back of the chair with your hands, extend your thighs backward, hold for 5-10 seconds, 3 sets a day, 8-10 times each set.

3. Gluteus medius training: Lie sideways with your hands on the back of a chair, abduct your thighs, hold for 5-10 seconds, 3 sets a day, 8-10 times each set.

Planning and production

Source: Dongguan Songshan Lake Central Hospital

Editor: Yang Yaping

Proofread by Xu Lailinlin