Do the following healthy exercises regularly to stop your low back pain. Low back pain is a very annoying thing. Many office workers are sitting all day, which is easy to cause various diseases in the waist. The following sharing often does the following healthy exercise to stop your low back pain.
Do the following healthy exercises regularly to stop your low back pain 1 1. Get up in the morning and exercise your waist first. After getting up every morning, you should exercise your waist first, swinging or shaking for 2-3 minutes at a time, and the effect is better. Usually doing more exercises such as contracting abdominal muscles and stretching lumbar muscles, as well as walking, walking backwards, riding a bike and so on can prevent and relieve low back pain.
2. Take time to do hand-foot exercise. The method is:
A. Stand with two toes in figure 8, slightly wider than the shoulders; Adjust your breathing, raise your hand, palm up, and cross your fingers behind your head.
B. After crossing your fingers, keep your arms as straight as possible, and at the same time keep them as straight as possible from your toes to your whole body, about 1 min. Start stretching again after recovery, and so on, the more the better, which can be prevented and cured.
3. Learn to relax and reduce tension. Stress will increase the hormones in the blood, promote the swelling of the lumbar intervertebral disc, and lead to low back pain. Therefore, reasonable arrangement of work and rest and keeping a happy mood are of great help to prevent low back pain.
4. Keep the right posture. No matter what you do, you can't go against your physiological function. If you wear loose clothes, you should stand in the right sleeping position, the height of tables, chairs and pillows should be appropriate, and you should carry things according to your ability, even if you are holding a child. Hold your chest when squatting, and replace your waist strength with leg strength when standing up. Sedentary people should keep their backs close to the back of the chair when sitting, so that the waist muscles can be relaxed and rested, which is also a good way to prevent low back pain from time to time.
5, sleeping on a hard bed has a miraculous effect. If you have low back pain, you might as well get off the comfortable soft bed such as Simmons and sleep on the floor for a few weeks, and your back pain will be relieved a lot. Of course, it would be better if you could sleep on a hard bed.
6. Improve diet and avoid obesity. If you are fat, you must lose weight scientifically. Because obesity will bring excessive load to the spine, and at the same time, due to the relaxation of abdominal muscles, it can not support the spine, which will force the spine to deform. Besides, what other health exercises can solve your low back pain? For details, please refer to: health care exercise to solve your low back pain.
Do the following healthy exercises regularly to stop your low back pain. 2. Action 1 to prevent low back pain: abdominal muscle exercise (you can choose any one to practice)
1. Lie on your back on the floor mat with your knees bent about 90 degrees and your feet flat on the ground. Put your hands behind your head. When the abdominal muscles pull you up, you have to exhale, so as to ensure that all the muscles deeper in the abdomen participate in the work at the same time. After the body is off the ground 10 to 20 cm, tighten the abdominal muscles, pause for a while, and then slowly lower the body back to its original position. When your back touches the ground, you can start the next cycle.
Don't fix your feet on the flat ground (for example, your partner presses your ankles with his hands), otherwise the flexors of thighs and buttocks will also join the work, thus reducing the workload of abdominal muscles.
2. Lie on your back on the mat with your hands crossed behind your head. Bend your left leg about 90 degrees and put your feet flat on the ground. The right leg is raised and the lower leg is parallel to the ground. Then let nature take its course. /kloc-Change the left leg after 0/0 times and repeat the action just now.
3. Lie on your back on the mat with your hands crossed behind your head. Put your legs together, and then slowly lift them to the maximum. Among them, the abdomen inhales slowly when lifting, and exhales slowly when putting down until landing in the original position.
Action 2 to prevent low back pain: back muscle exercise (you can choose any one to practice)
1, first of all, lie on the mat, put your hands on your head, and your chin just touches the ground! Legs straight and close together. Then straighten your back and lift your head to the maximum. Then land slowly.
This action can consume more energy!
2, first of all, the body squats on the mat, hands hold the head, and the chin just touches the ground! Legs straight and close together. Then land slowly. Put your legs together, and then slowly lift them to the maximum. Among them, the abdomen inhales slowly when lifting, and exhales slowly when putting down until landing in the original position.
3. Lie on your back on the mat with your hands flat on the ground. Knee flexion is about 90 degrees, and feet are flat on the ground. Then arch your hips and waist slowly! Then land slowly.
Action 3 for preventing low back pain: soft exercise (you can choose any one of them to practice)
1. Lie on your back on the mat, then put your hands around your feet, and then press your abdomen and thighs hard! Keep it for a few minutes or so.
2. First, stand with your feet slightly apart. Keep your hands straight and droop, bend your waist as much as possible, and touch the ground with your palms as much as possible!
Do the following healthy exercises regularly to stop your low back pain. Waist exercise helps you to eliminate lumbar muscle fatigue and low back pain.
1, rub your waist
Rub your hands and make them hot. Rub the waist and both sides of the spine tightly with the palm of your hand, and rub the two sides of the waist back and forth in a straight line with an arc, once up and down 1 time, 8 times in a row.
2. Stand on tiptoe and make a fist.
When inhaling, the heel slowly leaves the ground, the anal sphincter slowly contracts and lifts, and the hands are clenched to reach a suitable limit (this limit is based on oneself, and the principle of comfort is not stuffy), then hold your breath for about 10s (based on comfort), and exhale for 8 times. Do it as many times as you want, but double it on the basis of 8.
3. Beat your waist and sacrum
When hammering, the posture should be stretched back and as far back as possible, and you can hammer until you feel warm. In the back pain area, you need to cooperate with the rubbing action. If you feel pain, there will be something wrong with your body. If the pain disappears after you practice, it is the effect of hammering.
4, arc waist.
The waist moves in an arc clockwise 16 times, and then moves counterclockwise 16 times.
5, leg press tie.
Put your legs on an object, slowly raise them until you feel a little nervous, then touch your toes with your hands and press your upper body down, doing 8 or 16 times each time.
Step 6 stretch
Feet shoulder-width apart. After taking a deep breath, slowly raise your hand as much as possible, stretch your back as much as possible and yawn.
Waist exercises
First, bend forward and stretch backward.
Stand with your legs open, shoulder-width, hands akimbo, and then make a steady waist movement, fully bend forward and stretch backward five times each, reaching 10 times. Remember to relax your waist muscles as much as possible when exercising.
Second, twist your hips and turn around
Legs apart, slightly wider than shoulders, hands on hips, breathing evenly. With the waist as the central axis, the crotch rotates horizontally and clockwise first.
Then do the same rotation counterclockwise, from slow to fast, from small to large, and so on 10 to 20 times. Pay attention to the fact that the upper body should be basically upright, the waist should move with the rotation of the crotch, and the body should not lean forward and backward too much.
Third, alternate tapping.
Legs open, shoulder width apart, legs slightly bent, arms naturally drooping, hands half clenched. Turn left waist first, then turn right waist.
At the same time, the two arms naturally swing back and forth with the left and right rotation of the waist, and with the power of the swing, the hands alternately beat the back and abdomen in tandem, and the strength can be determined as appropriate, for about 30 times in a row.
Fourth, climb your feet with both hands.
The whole body is upright and relaxed, and the legs are slightly apart. First, raise your arms, and then lean back as far as possible. Pause for a moment, then bend forward, move your hands down, try to touch your feet, pause again, and then return to your original position.
You can do 10 times to 15 times continuously. Be careful not to cross your legs when you bend forward, otherwise the effect will be bad. Old people or hypertensive patients should move slowly when bending over.
Five, do arch bridge type
On the supine bed, your legs bend, with your feet, elbows and back of your head as fulcrums (5-point support), and your hips are forcibly raised, like an arch bridge. With the progress of exercise, you can put your arms on your chest and exercise only with your feet and the back of your head as fulcrums (3-point support), and you can exercise 10 ~ 20 times each time.
Matters needing attention in waist health care
1, pay attention to waist health care.
People with low back pain generally have little difference in diet from ordinary people. But be careful not to eat too much cold food, and don't drink too much frozen drinks even in summer.
For cold and slippery fruits, such as watermelon, it is not advisable to eat too much at a time. For chronic low back pain, you can take some Chinese patent medicines for tonifying kidney regularly, which can be chosen according to your own physique and illness.
2, waist care should pay attention to keep warm.
Women with low back pain should pay attention to keep warm, especially in the cold and humid season of winter and spring, especially at the waist. Try to avoid getting caught in the rain and cold, and lie in the wind at night. Avoid lying in wet places for a long time. In the cold and humid season, you can use an electric mattress to keep warm.
Regular exercise of the waist can stretch the waist muscles and promote the blood circulation of local muscles. Therefore, for patients who are sedentary and have been working for a long time, they should properly exercise their waist for a certain period of time, so that the lumbar muscles can relieve tension and relieve pain. If you can walk indoors, do some waist exercises, etc.
Don't be too radical when doing waist exercises.
Sudden stress on the waist can easily cause lumbar muscle strain or lumbar disc herniation. When bending down to carry heavy objects, it's best to squat down first, let the center of gravity sink, and use force carefully.
4. Pay attention to calcium supplementation
Lumbago is not only related to muscle strain, but also related to bone health, such as calcium deficiency. If you eat more beans, cheese, yogurt, etc. In diet, it can prevent osteoporosis and relieve low back pain.
What is good for low back pain?
1, it is best to eat foods rich in vitamin C for low back pain.
The concentration of vitamin C in white blood cells of old people is almost half that of young people. If you can supplement 80 mg of vitamin C every day, you can reach the level of young people.
Secondly, fat-soluble vitamins such as vitamin B6, B 1, B 12, vitamin D and folic acid should be supplemented to prevent deficiency. You should eat some rice bran, bran, carrots, cod liver oil, yeast, fresh fruits and vegetables.
2. It is best to eat fiber-rich food for low back pain.
Dietary studies have found that 30% of omnivores aged 60-90 suffer from osteoporosis, while only 65,438+08% of perennial vegetarians suffer from osteoporosis. Long fiber in vegetarian diet can also prevent colon cancer.