The English translation is assisted by chatGPT. Please scroll down to the very end of this article to view the English version. 

文章最后会有英文版，中文阅读者可以直接跳过。

Disclaimer: 我不是专业的医学从业者，这一系列伤痛治疗系列文章也并不是任何的医学建议，但我会致力于认真记录，只写自己验证过的信息，也欢迎大家友好讨论交流。

注：部分产品链接是affiliate program，点击购买不会影响价格，但会帮助我挣得几毛钱佣金。*所有过往产品推荐在这个数据库里。

中文版

症状开始

首先简单说一下我个人的情况。

我身高很高，身体吸收能力不佳，新陈代谢速度飞快，因此缺乏肌肉，摇摇晃晃，体型形若竹竿，从人体结构上而言可谓天生非常脆弱。加上我是典型的中国读书人，并且是书呆子，不爱运动，闲暇的时间非常静止，从小就喜欢窝在家里各个地方看书，因此加剧了我的身体问题。

从中国赴美读研，毕业后如计划参加工作。办公室有升降桌，但我从来仗着年轻，对站着工作嗤之以鼻，经常坐着不动。六点下班到家以后也经常坐着网上冲浪，歪七扭八地躺在沙发上看电视、看小说，双休日有时也是在房子里窝上个一天，继续过着颓废且静止的生活。刚工作时，我还跟着周围的工友薅过公司15分钟椅子按摩的羊毛，也花过$80+体会过中国阿姨的全身大力推拿（带耳道边燃烧火柴香氛的那种），体验都是：当时一时爽，事后无感觉。

工作三年后，不知道是哪里网上冲浪来的死亡灵感，我突然决定锻炼身体。其中第一步即是报名健身房，从健身开始。当时我将健身计划制定为一周三次，每次先跟着Keep app练无氧，主要是一些身体自重运动比如深蹲等；再练有氧，也就是游泳池蛙泳半小时。

如此一二个月之后，有一天我突然左腿麻痹，弯曲时疼痛，导致行走困难。我无奈只得停了健身房的锻炼，啊一大笔钱浪费了。

同时我在业余时间继续坐着、躺着，进行着无尽的网络搜索，自我初步断定是坐骨神经痛。通过网络资源，我尝试做臀桥和小燕飞，简直是地狱尝试，我左腿更痛了，只得放弃了。后来才知道腰痛患者刚开始并不推荐做这些动作。恢复之后不再有症状时可以做，但需要在专业人士的指导下，固定脊柱，用正确的部分发力。甚至很多网络博主录制的带练没有提到任何细节，很容易越做越废！

当时已经做好了一辈子左腿残废的准备，也没有太多担心，因为无非是回归书呆子生活，左腿在这样的生活里也不太有用。但最后决定还是去找医生看一下，万一能治好呢。

第一次门诊

时间：2018年底

地点：美国

趁着每年体检，我向我的主治医生提出了左腿麻痹的问题。医生经过检查后认为是我腿部韧带太紧，但因为我看着很精神，不威胁生命，因此不觉得是大事。总的来说，在美国，只要病人没有生命威胁，体检时有些血液指标偏差或者身体不适在他们看来都是小事。如果病人不坚定地要求继续检查，有时这样的松散往往会放任小病发展成大病。

美国医生为我随便打印了几份网上扒下来的指南，让我练习我从小体育考试就不及格的坐位体前屈和站姿拉伸，来拉伸我的大腿后肌(Hamstring)。并在我的坚持下，为我写了寻找理疗师的医嘱。毕竟有了医嘱才能用医保付理疗的费用，否则就得全部自付了。

我回家练习了几次，就因为左腿过痛而放弃。也是后来才知道，通过坐位体前屈或者站姿拉伸，对普通人来说是两种极为容易伤害到脊椎的拉伸方式。

但是拿着医生的医嘱，我顺利从抠门的公司那里要到了一个升降桌，并且认真开启了坐半小时，站十分钟的习惯。

药到病除 ｜ 第一系列治疗

时间：2018年底 – 2019年初，历时2个月

地点：美国

次数：1次30分钟咨询，4次45分钟治疗

之前我对理疗的了解来自于喜欢网上冲浪的爸爸，这是一种通过锻炼手段进行疼痛治疗的手段。在我还在纽约的那些日子，我仗着自己的医保还算可以（看一次付copay $50），曾经听他的建议去进行过理疗，企图治疗我十几年驼背的问题。理疗师当时给了我一些动作都很有效，可惜我年少无知，年轻时身体又没有病痛，并没有按照嘱咐的次数来锻炼，而是选择继续瘫倒在家。再加上治疗费用虽然用上医保划算，但也不便宜。因此也就没有再去。

如今我付出了代价……换工作以后我的医保没有那么划算了，我用的是high deductible的医保，每年要交够$1500+才能享受优惠，因此除了第一次咨询理疗诊所优惠免费，后来每次去看都是原价，除了copay $50以外，我还要额外交$200-$350. 每次需要请假理疗，外加事后收到账单时，我都十分肉痛，辛辛苦苦打工来的钱几乎都交给了理疗，若是能好好学习知识，再锻炼身体，也就不必如此大出血了。真是悔不当初。

当时我仍然是卑微的打工人，于是选了一家离公司走路8分钟的理疗诊所，5次咨询和治疗都约在下午吃完饭工作最难熬的2pm – 4pm之间溜出去理疗。

理疗师是由诊所推荐的，是一位富有经验且性格温和的白人阿姨。我的第一次咨询约在2018年底，30分钟的时间，我快速地跟她说了我短暂而绚烂的健身作死之旅。之后她对我的腿做了各种掰扯，然后还看了我手机上我做的一些Keep上的动作。

我现在都记得她当时十分平静地对我的情况下结论：

“应该是你核心的力量太弱了，你的左腿麻木，根源是在腰背这里，因为椎间盘碰到了腿部神经。从椎间盘到腿部的任意一个部分，都有可能产生疼痛。这个app上的动作对现在的你来说太难了，我们慢慢来，先从加强骨盆周围的肌肉做起吧。”

“另外，你的骨盆有些前倾，不过这不是什么罕见的问题，几乎大部分女性，由于先天的构造，子宫的位置，骨盆都会比男性更容易前倾。”这是我第一次听说原来生为女性还有这样的缺陷。

这次时间比较短来不及教了，她请了另一位治疗师用电磁脉冲仪为我舒缓一下附近的神经。至于电磁脉冲仪，他们告诉我Aliexpress上有卖（我很震惊，白人怎么会知道这个网站），很便宜，但后果自负呢。他们这个仪器也就是在我腰上贴上两片小贴片，像测量心电彩超那样，不断地有一些脉冲来舒缓我的肌肉。我是没任何感觉的。

之后我就出去旅游了，旅游期间我确实体会到了残疾的感受，症状愈发不可轻视，让我有些惊慌。于是回来之后在新年伊始立即开始治疗。

每次见面时，她会重新评估我的情况，询问我做上套动作的反馈，再和我一起做2～3个动作，并确保我动作和肌肉运用正确，再结束治疗。当然我后来发现像我这种身体迟钝的人，动作还是很容易做错的。理疗师告诉我，以下任何动作如果产生疼痛，就立即停下，重新审视自己的肌肉，运动相关部分，再重新开始。

理疗动作就像所有健身动作一样，慢慢摸索，充分理解。练习时慢而精。

第一套动作 The First Sets of Exercise

力量 Strength

活动性 Mobility

这套动作非常简单，只有四个，只需要用到枕头和瑜伽垫。我甚至是每天睡觉前在床上做的，如果需要瑜伽垫推荐，我会推荐这个友邻推荐我的Amazon Basics物廉价美款，厚度正好适合我这种没肌肉的瘦子。每天做一次，花不到10分钟吧。如果有时间，我就会做上更多组。

最后非常神奇，我的左腿渐渐变好了，不再麻木。因为我学会了将这些肌肉运用到日常站姿中，也没有再出现左腿麻木的情形了。囊中羞涩的我在最后一次治疗中提出想结束治疗，理疗师也表示理解，并很高兴我的左腿没有再出问题。

第二次门诊

时间：2019年春

地点：中国

同年结束了理疗之后，我回国了一个月。期间与爸妈聊起来，于是我爸带我去找医生做了检查。医生为男，似乎是同济某个附属医院的。他大概了解了一下，要求我做一个腰背部分的核磁共振，并将结果带去他好详细查看。

核磁共振在国内价虽便宜，但并不好约，到处都要排队至少三个月。我们颇费了一番功夫才约上了这个月的时间。

这是我头一次做核磁共振，躺在一个筒状腔体内，时间还挺长的，白噪音也不小，几乎要睡着。片子当场也就打出来了，放在塑料袋里，第二天带着去见医生。

他指着片子说我有一个先天的小肿瘤在脊柱里，但这个问题不大，看着不像会变大、恶化的样子。主要问题是二节腰椎老化。

当年我还是20+的岁数，医生表示：“这么年轻怎么就老化了，要多动动。我之前看过的一个同济学设计的，伊脖子出问题了，我跟伊说，没办法，你再不舒服的话来找我，我只能给你做手术。脖子也蛮难做的呀，可能就瘫痪了，你说是伐。”

说罢又要求我做站立体前屈，我韧带一如既往地差，他说：“小姑娘这个韧带不应该这么差的，肯定是脊柱神经有问题了。”

我提到是自己锻炼身体受的伤，他很惊讶，评价：“现在的人么锻炼一般是越锻炼越差呀，我告诉你，游泳就是最安全的锻炼了。”说罢，和我爸对了一个中年男子之间的眼神，说：”你说现在的人都瞎锻炼个啥呀，少动，那就是最好的。游泳，那就是最好的。你说是伐？“我爸立即心领神会地接茬：”是是是，医生您说得太对了，你看年轻人都瞎折腾个啥呀，把身体都搞坏了。“他们发出社交性的男子夸张哈哈之后，我爸就带着我撤了。

男人的脸，多变的天。在路上，他变了口气说：“我看你那个美国的理疗师不错的，你看，她也没给你拍什么片，但是诊断得很正确。你现在也没事了，对不对？我看你以后有事就继续找美国医生给你看。你看这中国的医生，还拍了个片子，但讲来讲去也没啥用。还不要锻炼呢，切，我天天练呀，我咋没事。”

回家以后我妈听说此事，非常懊悔她给了我不好的基因，让我脊柱长瘤子（？基因又不是她一个人出的）。并且责怪我：“女的练啥肌肉！”

未雨绸缪 ｜ 第二次见理疗师

时间：2022年春

地点：美国

次数：1次30分钟咨询

时间飞速地过去，因为一些生活上的原因，我又过上了有些静止的生活。除了心血来潮会跟着网友推荐的一些几分钟瑜伽拉伸动一动自己的身体，八段锦偶尔打打，大部分时候我或坐、或站地都蜷缩在桌前。

偶尔我的左腿会有些不灵便，但是通过吃老本——重复一下上文的前二个运动，Pelvic Tilt和Spine March之后，几乎百分百能解决我的不舒服。但我知道我的身体素质仍然没有到达一条安全的健硕基准线，属于在危险的边缘试探。任何想要强化身体的锻炼都必须非常谨慎，它们随时可能压断我脆弱的腰背。

这段时间，我的对象经历了一场堪比剖腹产的大手术。她在家附近的理疗诊所做恢复，觉得有些理疗师还可以。这家诊所也提供免费的咨询。既然如此，那我也去咨询了一次。接待我的是一个亚裔女性理疗师，十分干练，听了我的所有治疗经历，并一顿给我掰扯检查之后说：“一个人的身体正确完成日常活动所需要的二点：灵活性和力量，你呀都是差那么一点。你还年轻，我建议你，现在就来开始一系列理疗，彻底解决你的问题，否则以后解决起来会越来越难。你还有救。回去好好想想。”按理来说这种免费咨询都是不给治疗动作的，但是这位亚裔阿姨善良地给了我一些动作。

第二套动作 The Second Sets of Exercise

力量 Strength

活动性 Mobility

这套动作与第一套十分类似，其实这四个动作用来治疗急性腰痛似乎绰绰有余。但亚裔理疗师果然对人对己都是高标准，给的理疗动作不难，但都要每天做3次，每次做好几组。别说做理疗了，把我从椅子上弄到地上躺着都不容易，加上我的韧带和一些肌肉本来就因为不良生活习惯压缩过头，拉伸时特别痛苦，又让我一天做那么多次……这个锻炼任务顿时变成一个大石头天天压在我心头，最后就是我什么都没做。

现在我有时间偶尔还是会按此锻炼，并且多样的拉伸对于运动表现也有很大的效果。因此我还是将所有动作都放在这里以供参考。动作次数的话量力而行吧。

这次因为经济原因，虽然理疗师循循善诱，但我最终没有啥动力选择继续治疗。因为我的情形也随着暑假的到来没有进一步恶化。

无疾而终｜第二系列治疗

时间：2023年春夏

地点：美国

次数：4次45分钟治疗

2022年的秋天，我开始练剑道，强度在剑道圈只能算是非常轻微的运动。但重复性运动和某一个学期的繁重课业加在一起，共同造成了我的身体再次出现各种问题：腰椎、颈椎、手肘、手指。再加上在西雅图的夏天对象拉着我进行了毫无节制的hiking运动，我的膝盖也出现了小问题。

由于我胆肥了，欲望大了，大到了想在竞技体育的道路上精进，一年之后我再次回到了这个理疗诊所，想要寻求去年的那位亚裔阿姨帮我制定进一步的治疗方案。当时我提出了两个要求：稳固腰椎，解决手肘疼痛。具体的过程我会写在下一篇和尺神经卡压相关的伤痛治疗系列中。但理疗诊所经过一年已经大变样：人员短缺，理疗师资质过浅。由于我自己制定的目标有二个，过于分散，加上我对这次的理疗师产生了信任裂痕，因此这次治疗最后也是无疾而终了。

这系列理疗比较大的收获就是得知了按摩球这个东西，英文名Lacrosse Ball. 在美国任何一家体育用品店大约是4美金左右一个，放在墙上或者地上然后压上去按摩背部的一些激痛点可谓是一级酸爽，比手劲小的按摩师按起来爽多了，还不要钱。

如果有人感兴趣动作，其实都和上面亚裔理疗师给我的动作一样，主要治疗急性腰背疼痛。但要达到腰背的正常水平，这几个动作是远远不够的，需要臀腿和多处腹肌的配合，是一条漫漫长路。

自给自足的自救之旅

对于生活在美国的大众来说，理疗费用是非常高昂的，并不是所有人的医保都可以请得起理疗师，一次45分钟的咨询动辄即200美金往上，也并不是所有理疗师都能符合心意。经历了那最后一次无疾而终的治疗之后，我突然意识到最应该为身体制定治疗方案的永远是我们自己。

中美两国的全科医生由于文化背景不同，因此对于病情的评价和给病人的意见就出现了差异。全科医生和理疗师对人体的看法也差异巨大。另外，从商业角度而言，有时理疗机构也会希望病人能够持续在他们那里治疗，从而收取更多节课的费用。

虽然我们现在能够得到许多专业的意见，但每一方作出的判断和治疗都有着各自的局限性。简单打个比方，就好像我们设计建筑寻求各方意见时，结构工程师、电力工程师和管道工程师都想要建筑形态最符合各自的专业要求。结构工程师想要方方正正，梁柱在力学最合理的位置；电力想要电路走线简短合理、灯具功率合适，不浪费太多能源用于配比电器；管道工程师想要所有需要水的物件比如抽水马桶和水龙头在管道走线最合理的位置。然而设计空间永远是有限的，建筑也需要追求美学而产生浪费，因此设计建筑永远是一门平衡各方的艺术，而平衡各方也要求设计者通过系统性的学习，具备一些基本的知识来与各方讨论。不然碰到相关问题，就永远会是人云亦云。

就像我之前那样，盲目地跟着一些免费的网络建议进行锻炼，导致练到受伤到几乎残疾。就算是花钱买心安来请私教，也需要锻炼者持续的学习，或者至少对自己身体的感知力很强，不然无法感受到自己的身体在错误锻炼动作下发出的信号。

出于同样的原因，我也决定开始学习人体结构相关的知识，来更好地了解自己的身体，衡量并平衡各方给我的意见，做出对我的身体、生活习惯、毅力和性格等最好的锻炼方案。

通过读书和运动，我了解了这些：

1. 人的脊柱应该长什么样；
2. 是什么在支撑我们的脊柱；
3. 随着年龄增长，哪些脊柱问题不可避免；
4. 为什么理疗师给的这些动作可以缓解腰背疼痛；
5. 如何找到一个合格的理疗师；
6. 如何正确地运用身体坐、卧、站、行；
7. 下蹲起立时如何运用扭矩；
8. 如何正确地做缓解腰背疼痛的动作；
9. 如何听从自己身体的声音；

……

如果有人对腰背修复这个部分感兴趣，我会推荐从这本书读起：Younger Next Year Back Book. 中文名：久坐急救运动。以上的这些话题，在这本小书里都能找到方案，可谓是腰背类引路书籍。然而修行靠个人，之后的身体历程，就靠大家自己去摸索了。我仅是一个久病成“医”的小民，在此就不为大家演示嚼烂专业书又胡乱地吐书这个过程了。若不愿花钱购书，图书馆也有借，且借阅者寥寥。

话说回来，读书读多了也容易陷入到“只读不做”的怪圈中去。读身体类书籍时，一定要牢记“知行合一”！这是作为一个资深书呆子的我最后的忠告。

最后

在数字媒体横行的当今社会，每个人的肉身多多少少都出现过一些问题。通过漫长的各种摸索，在各种专业人士的帮助下，在改善我孱弱且扭曲的肉身这件事上，我小有一些成效。

纷纷扰扰的信息流中，我很幸运能找到和利用这些资源。因此想写下这个伤痛治疗系列，帮助那些没有时间或心情来寻求资源，或者对于解决肉身问题一无所知的人。

希望各位能因此系列文章而有所启发，顺利在这纷扰的当下，找到自己的精神和肉身和解的方案。

支持小站

最后我现在还在找北美西雅图的码农工作，如果各位有合适的机会欢迎联系我，感激不尽！

我的赛博要饭渠道如下，如果文章对你有帮助，也欢迎捐款，谢谢！

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English Version – Injury Recovery Series – A Guide to Restoring the Lower Back for Office Workers

The English translation is assisted by chatGPT.

Disclaimer: I am not a medical professional, and this series of articles on pain treatment is not intended as medical advice. However, I am committed to diligently documenting information I have verified myself. Friendly discussions and exchanges are welcome.

Note: Some product links are part of affiliate programs. Clicking to purchase won’t affect the price but may earn me a small commission. *All past product recommendations are in this database.

Onset of Symptoms

Let me briefly share my personal situation.

I’m quite tall, with a body that struggles with absorption, boasting a rapid metabolism, resulting in a lack of muscle mass. I’m wobbly and my body can be considered inherently fragile. Being the typical bookworm and a scholar, I’m not fond of exercise, and my leisure time is spent rather sedentary. Since childhood, I’ve enjoyed curling up at home, reading books everywhere, intensifying my physical issues.

After studying in China and pursuing a master’s degree in the US, I joined the workforce after graduation. Although my office had standing desks, I arrogantly dismissed the idea of standing work, often opting to sit still. Even after work, I’d sit surfing the internet till 6pm, sometimes sprawling on the sofa watching TV or reading novels. On weekends, I might spend the whole day inside the house, continuing my inactive lifestyle. Early in my career, I briefly joined my colleagues in the company’s 15-minute chair massages and experienced a robust full-body massage from a Chinese masseuse, complete with burning matches in my ears for aroma. The experience was momentarily enjoyable, but afterward, I felt nothing.

After three years of work, spurred by some online inspiration, I suddenly decided to exercise. The first step was joining a gym and starting with fitness. I set a plan to work out three times a week, starting with anaerobic exercises following the Keep app, mainly bodyweight exercises like squats; then aerobic exercises, a half-hour of breaststroke in the swimming pool.

After a month or two, one day my left leg suddenly went numb, causing pain when bent and making walking difficult. Helpless, I had to halt my gym exercises – a significant amount of money wasted.

Simultaneously, during my free time, I continued sitting and lying down, conducting endless online searches, tentatively self-diagnosing it as sciatica. Through online resources, I attempted hip bridges and lying leg raises – an absolute hellish experience that worsened the pain in my left leg. I had to abandon them. Later, I discovered that these movements are not recommended for lower back pain patients initially. They can be done after symptoms subside, but under the guidance of professionals, ensuring the spine is stabilized, and the right muscles are engaged. Many online workout videos skip these critical details, leading to potential setbacks!

At that point, I had mentally prepared myself for a lifetime of left leg disability, not overly concerned since it would mean returning to the life of a bookworm, and the left leg wouldn’t be too useful in such a lifestyle. But in the end, I decided to consult a doctor, just in case there was a chance for a cure.

First Primary Doctor Care Visit

Date: Late 2018

Location: United States

During my annual check-up at the end of 2018, I brought up the issue of left leg numbness with my primary care doctor. After an examination, the doctor believed it was due to tight ligaments in my legs. However, since I appeared energetic and it didn’t pose a life-threatening threat, it wasn’t considered a major issue. Generally, in the United States, as long as the patient’s life is not in immediate danger, deviations in some blood indicators or discomfort during check-ups are often perceived as minor. If patients don’t insist on further examinations, such lax attitudes can sometimes allow minor issues to develop into major ones.

The doctor casually printed out a few guidelines found online, advising me to practice seated toe touches and standing stretches, exercises I had failed in physical exams since childhood, to stretch my hamstrings. Upon my persistence, the doctor provided me with a referral to find a physical therapist. After all, having a referral is necessary to use insurance for physical therapy expenses; otherwise, I would have to pay for it out of pocket.

I attempted the exercises at home a few times but abandoned them due to severe pain in my left leg. It was later that I learned seated toe touches and standing stretches are two stretching methods that can easily harm the spine for the average person.

However, armed with the doctor’s referral, I successfully obtained a standing desk from my somewhat stingy company and earnestly adopted the habit of sitting for half an hour and standing for ten minutes.

Medication to Cure – First Series of Physical Therapy

Time: Late 2018 – Early 2019, Duration: 2 months

Location: United States

Sessions: 1 initial 30-minute consultation, 4 subsequent 45-minute therapy sessions

My initial understanding of physical therapy came from my dad, an old internet surfer, who considered it a means of pain relief through exercise. During my time in New York, I had once undergone physical therapy based on his advice, attempting to address my posture issues developed over a decade. The therapist had given me some effective exercises, but due to my ignorance and a lack of ailments at the time, I didn’t follow the recommended frequency. I chose to continue lazing around at home. Additionally, while physical therapy was cost-effective with insurance coverage, it wasn’t cheap. So, I didn’t pursue it further.

Now, paying the price for my neglect, my new job had less favorable health insurance. I was on a high deductible plan, requiring me to pay $1500+ annually before enjoying any benefits. Hence, apart from the first consultation offered free under the clinic’s promotion, subsequent visits were charged at the regular rate. In addition to the $50 copay, I had to pay an extra $200-$350 each time. Each therapy session required me to take time off work, and receiving the bill afterward was always a painful experience, as I practically handed over most of my hard-earned money to the therapist. If only I had focused on gaining knowledge and exercising my body earlier, I might not have incurred such heavy expenses. Regrets were abundant.

At that time, still a humble wage earner, I chose a therapy clinic conveniently located an 8-minute walk from the office. I scheduled all five consultations and treatments between 2 pm and 4 pm, the most challenging part of my workday after lunch.

The therapist was recommended by the clinic, a highly experienced and gentle Caucasian woman. My first consultation, at the end of 2018, lasted 30 minutes. I quickly recounted my brief yet intense journey of self-inflicted fitness adventures. She examined various manipulations on my legs and even reviewed some exercises I had done on the Keep app.

I vividly remember her calmly concluding at the time:

“It seems your core strength is weak, causing numbness in your left leg. The origin is in your lower back, where the spinal disc is compressing the leg nerve. Any part from the spinal disc to any part of the leg could be causing the pain. The exercises on this app are too challenging for your current condition. Let’s take it slow, starting with strengthening the muscles around your pelvis.”

“Also, your pelvis is slightly tilted forward. However, it’s not an uncommon issue. Almost all women, due to their inherent structure and the position of the uterus, tend to have a pelvis more prone to tilting forward.” It was the first time I heard that being a woman came with such a flaw.

As time was short during this session, she had another therapist use an electromagnetic pulse device to soothe the nerves around my lower back. Regarding the device, they told me it could be found on Aliexpress (I was surprised a Caucasian person knew about this website), and it’s inexpensive, but use it at your own risk. The device involved attaching two small patches to my lower back, similar to measuring electrocardiograms, providing continuous pulses to relax my muscles. I felt nothing.

Afterward, I went on a trip, during which I truly experienced the feeling of disability. The symptoms became more serious, causing some panic. So, upon returning, I immediately began the therapy at the beginning of the new year.

During each session, she would reassess my condition, ask for feedback on the exercises, and then guide me through 2-3 movements, ensuring my form and muscle usage were correct before concluding the therapy. I later discovered that, being someone with a sluggish body, it was easy to perform the exercises incorrectly. The therapist told me that if any exercise caused pain, I should immediately stop, reevaluate my muscles and related movements, and then restart.

Physical therapy exercises are like any other fitness routine – they require slow exploration and thorough understanding. Practice slowly and precisely.

My movements involved –

1. Pelvic Tilt Backwards; 7x day, 1 set, 10 reps;
2. Spine March; 7x day, 1 set, 10 reps;
3. Clam Shell; 7x day, 1 set, 10 reps;
4. Hamstring Stretch; 7x day, 1 set, 30 seconds hold;

This set of exercises is very simple, consisting of only four movements, and requires just a pillow and a yoga mat. I even do them before bed on my mattress. For those in need of a yoga mat, I recommend the Amazon Basics mat that a friend suggested to me – it’s affordable and of good quality, with a thickness that suits someone like me, a muscle-lacking, slender individual. I do these exercises once a day, taking less than 10 minutes. If time allows, I may do additional sets.

Surprisingly, my left leg gradually improved, and the numbness disappeared. I learned to incorporate these muscles into my daily standing posture, and the numbness in my left leg never returned. Being budget-conscious, I expressed my desire to end the therapy during the last session, and the therapist understood, happy to see that my left leg was trouble-free.

Second Primary Doctor Care Visit

Year: Spring 2019

Location: China

After completing the physical therapy sessions, I returned to China for a month. During my stay, my parents and I discussed my situation, prompting my father to take me to see a doctor for an examination. The doctor, a male specialist affiliated with a hospital, requested a lumbar MRI after a brief understanding of my condition. The MRI results were to be brought to him for a detailed review.

Although MRIs in China are relatively inexpensive, getting an appointment is challenging, often requiring a wait of at least three months. We put in considerable effort to secure an appointment within a month.

It was my first experience with an MRI, lying in a cylindrical chamber for a rather long period with significant white noise, nearly lulling me to sleep. The images were promptly produced and placed in a plastic bag for me to take to the doctor the next day.

Pointing at the images, the doctor explained that I had a congenital small tumor in my spine, but it wasn’t a significant concern as it didn’t appear likely to grow or deteriorate. The main issue was the aging of the L2 vertebrae. At my age, the doctor expressed surprise at the degeneration, suggesting I should stay active: “You’re so young; how did you age so quickly? You need to move more. I have known a student from Tongji University who had a neck problem. I told him, if you’re still uncomfortable, come to me, and I’ll have to perform surgery. Neck surgeries are quite challenging; you might end up paralyzed.”

Afterward, he asked me to perform a standing forward bend, noting my poor flexibility, and remarked, “Young lady, your hamstrings shouldn’t be this poor. There must be an issue with your spinal nerves.”

I mentioned that the injuries were from my exercise routine, which surprised him. He commented, “People nowadays usually worsen their bodies with more exercise. Let me tell you, swimming is the safest exercise. Nowadays, people exercise blindly. Less movement is better. Swimming, that’s the best. What do you think?” He exchanged a knowing look with my father, saying, “People nowadays exercise randomly; just move less, and that’s the best. Swimming, that’s the best. Don’t you agree?” My father quickly nodded in agreement, “Yes, yes, Doctor, you’re absolutely right. Look at those young people, exercising for no reason, damaging their bodies.” After some exaggerated laughs, my father and I left.

Men’s expressions can be quite changeable. On the way home, my father changed his tone, “That American physical therapist you saw seems good. Look, she didn’t even take any X-rays, but her diagnosis was accurate. You’re fine now, right? If anything happens, continue seeing American doctors. Look at Chinese doctors; they took some X-rays, but all that talk doesn’t seem very useful. They even advise against exercise. Ridiculous. I exercise every day; why don’t I have any issues?”

Upon hearing this, my mother felt regretful, blaming herself for passing on unfavorable genes (Well, she’s not the only one who passed the genes on me, was she?) and scolding me, “Women are not suppose to do heavy exercises!”

Being Prepared – Second Session with A Physical Therapist

Year: Spring 2022

Location: United States

Sessions: 1 consultation, 30 minutes

Time passed swiftly, and due to various life reasons, I found myself leading a somewhat sedentary lifestyle once again. Occasionally, I followed some recommended yoga stretches or practiced Ba Duan Jin (Eight Pieces of Brocade) when inspired by online suggestions. Most of the time, I curled up at my desk, either sitting or standing.

Occasionally, my left leg would feel a bit awkward, but by revisiting the first two movements mentioned earlier, Pelvic Tilt and Spine March, I could almost always alleviate my discomfort. However, I knew my physical condition had not reached a safe and robust baseline. Engaging in any exercise to strengthen my body required extreme caution, as it could easily strain my fragile lower back.

During this period, my partner underwent major surgery, akin to a cesarean section. She attended physical therapy for recovery at a nearby clinic and found some therapists there to be quite competent. Since the clinic offered free consultations, I decided to schedule one as well. I was greeted by an efficient Asian female physical therapist who listened to all my treatment experiences. After a thorough examination, she said, “For a person’s body to correctly perform daily activities, two things are needed: flexibility and strength. You lack a bit of both. Since you’re still young, I suggest you start a series of physical therapy now to thoroughly address your issues. Otherwise, it will become increasingly challenging to resolve them in the future. There’s hope for you. Think about it seriously.” Normally, free consultations don’t include treatment movements, but this kind Asian therapist kindly gave me some exercises to do at home.

My movements involved –

1. Pelvic Tilt Backwards; 7x Week, 3x Day; 3 sets; 10 reps; 2-3 seconds hold;
2. Clam Shell; 7x Week, 3x Day; 3 sets; 10 reps; 2-3 seconds hold;
3. Hamstring Stretch; 7x Week, 3x Day; 2 sets; 30 seconds hold;
4. Supine Piriformis Stretch; 7x Week, 3x Day; 2 sets; 30 seconds hold;

These exercises are quite similar to the first set, and in fact, these four movements seem more than sufficient for treating acute lower back pain. However, the Asian physical therapist had high standards for herself and her patients. The prescribed exercises weren’t overly difficult, but she recommended doing them three times a day, with several sets each time. It’s worth mentioning that getting myself from a chair to the floor is not an easy task. Coupled with the fact that my ligaments and certain muscles were already compressed due to poor lifestyle habits, the stretching was particularly painful. The therapist’s recommendation of doing these exercises multiple times a day turned this workout routine into a heavy burden on my shoulders, and in the end, I didn’t follow through with it.

Now, I occasionally find time to do these exercises, and the diverse stretching routine has significantly improved my overall mobility and athletic performance. I’ve included all the movements here for reference. Adjust the frequency based on your own capabilities.

This time, due to economic reasons, despite the therapist’s gentle encouragement, I didn’t find the motivation to continue with the treatment. Fortunately, my condition didn’t worsen further with the arrival of summer vacation.

End without a Cure – Second Series of Physical Therapy

Time: Spring-Summer 2023

Location: United States

Sessions: 4 sessions of 45 minutes each

In the fall of 2022, I began practicing Kendo, a relatively mild physical activity in the martial arts community. However, the repetitive nature of the movements, combined with a demanding academic semester, led to various issues in my body: lumbar spine, cervical spine, elbows, and fingers. Additionally, a summer of unbridled hiking in Seattle with my partner resulted in minor knee problems.

Desiring improvement on the path of competitive sports, I returned to the physical therapy clinic a year later to seek further treatment from the same Asian therapist. I had two specific requests: stabilize the lumbar spine and address elbow pain. The details of this process will be covered in the upcoming series related to the treatment of pain associated with the ulnar nerve compression. However, the physical therapy clinic had changed significantly over the year: staff shortages and therapists with insufficient qualifications. Due to my two scattered goals and a trust crack in the therapist, this series of treatments also ended without a cure.

The major takeaway from this series was the discovery of the massage ball, known as a Lacrosse Ball. It costs around $4 in any sports goods store in the United States. Placing it against the wall or on the floor and applying pressure to massage specific tender points on the back is incredibly satisfying. It’s more enjoyable than being massaged by a massage therapist, and it’s cost-effective.

If anyone is interested in the exercises, they are essentially the same as those given by the Asian therapist mentioned earlier, primarily focusing on treating acute lower back pain. However, to achieve a normal level in the lumbar region, these exercises are far from sufficient and require the coordination of glutes, legs, and multiple abdominal muscles. It’s indeed a long road.

A Self-reliant Journey of Self-help

For the general public living in the United States, physical therapy costs are very high, and not everyone can afford to hire a physical therapist. A single 45-minute consultation can cost $200 or more, and not all physical therapists may meet one’s expectations. After the last treatment that ended without a cure, I suddenly realized that we ourselves should always be the ones to formulate a treatment plan for our bodies.

Due to cultural differences, general practitioners in China and the United States have different views on evaluating medical conditions and providing advice to patients. General practitioners and physical therapists also have significant differences in their views on the human body. Furthermore, from a business perspective, sometimes physical therapy institutions may hope that patients can continue treatment with them to generate more income.

Although we now have access to many professional opinions, each party’s judgment and treatment have their limitations. To draw a simple analogy, seeking opinions on designing a building is like consulting various professionals. Structural engineers, electrical engineers, and plumbing engineers all want the building’s form to meet their professional requirements. The structural engineer wants it to be square and have beams and columns in the most mechanically reasonable positions; the electrician wants the circuit wiring to be short and reasonable, with appropriate lighting power to avoid wasting too much energy on matching electrical appliances; the plumbing engineer wants all water-requiring items such as flushing toilets and faucets to be in the most reasonable position for the pipeline. However, design space is always limited, and buildings also need to pursue aesthetics, resulting in some waste. Designing a building is always an art of balancing various factors, and this requires designers to learn systematically and have some basic knowledge to discuss with various parties. Otherwise, you will always follow the crowd without having your own judgement.

Like what I did before, blindly following some free online advice for exercise, leading to injuries and almost disability. Even if you spend money to hire a personal trainer, the exerciser needs to continue learning or at least have a strong sense of body perception to feel the signals sent by the body during incorrect exercise movements.

For the same reasons, I decided to start learning about human anatomy to better understand my own body, weigh and balance the advice given by various parties, and create the best exercise plan for my body, lifestyle, perseverance, and personality.

Through reading and exercise, I learned about:

• What the human spine should look like.
• What supports our spine.
• Which spine problems are inevitable with age.
• Why the exercises given by physical therapists can relieve lower back pain.
• How to find a qualified physical therapist.
• How to properly use the body to sit, lie down, stand, and walk.
• How to use torque when squatting and standing up.
• How to correctly perform exercises to relieve lower back pain.
• How to listen to the voice of your body

……

If anyone is interested in lower back rehabilitation, I recommend starting with the book “Younger Next Year Back Book” All of the above topics can be found in this book, making it a guiding book for lower back issues. However, the practice relies on individuals, and the subsequent journey of the body is up to everyone to explore. I am just a person who has become a “doctor” due to a long illness and will not demonstrate the process of chewing professional books and casually spitting out books for everyone. If you are not willing to spend money on buying books, you can borrow them from the library, and very few people are borrowing them right now.

That being said, reading too much can also lead to falling into the strange circle of “reading without doing.” When reading books about the body, always remember “knowledge and action are one”! This is the final advice from me who had a sedentary lifestyle.

Final Reflections

Today’s society is dominated by digital media. Nearly everyone has encountered some physical issues with their own bodies. After an extensive journey of trial and error, coupled with the guidance of various professionals, I’ve achieved modest success in the quest to improve my frail and distorted physical form.

Amidst the overwhelming stream of information, I consider myself fortunate to have discovered and utilized these resources. Thus, I want to pen down this series on pain management, aiming to assist those who may lack the time or inclination to seek out resources or are simply unaware of how to address bodily issues.

I hope this series of articles serves as inspiration, guiding you to seamlessly navigate the chaotic present and find your own solutions for the reconciliation of your mind and body.

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