What are the methods for exercising the waist and back muscles?

Long-term sitting and bending over can cause strain on the waist muscles, reduce their elasticity, cause strain, reduce strength, cause hyperplasia of small joints, and even cause herniated disc and spinal stenosis, leading to low back pain and radiating sciatica in the lower limbs. Regularly exercising the back muscles can help maintain and enhance the stability of the spine, thereby delaying the process of spinal strain and degeneration, and can effectively prevent the occurrence of low back pain.

Steps/Methods>01 Swallow Flying Method: Lie on your stomach with your hands behind your back. Push your chest and head up so that your head and chest leave the bed. At the same time, straighten your knees and push your thighs back to leave the bed. Maintain this position for 3 to 5 seconds, then relax your muscles and rest for 3 to 5 seconds. This is one cycle. >02 Flying Swallow Method: Lie on your stomach with your hands behind your back. Lift your chest and head up so that your head and chest leave the bed. Maintain this position for 3 to 5 seconds, then relax your muscles and rest for 3 to 5 seconds. This is one cycle. >03 Three-point support method: Lie on your back, remove the pillow, bend your knees, lift your abdomen and buttocks as high as possible, and rely on your head and feet to support the weight of your body. After lifting to the highest point, maintain this position for 3 to 5 seconds, then relax your muscles and rest for 3 to 5 seconds. This is one cycle. >04 Five-point support method: Lie on your back, remove the pillow, bend your knees, lift your abdomen and buttocks as high as possible, and rely on your head, elbows and feet to support the weight of your body. After lifting to the highest point, maintain this position for 3 to 5 seconds, then relax your muscles and rest for 3 to 5 seconds. This is one cycle. Note: 1. The number and intensity of exercise vary from person to person. You can practice more than ten to a hundred times a day, divided into 3 to 5 groups. 1. Do it step by step and increase gradually; if you feel soreness or discomfort in your waist the next day after exercise, you should reduce the amount of exercise appropriately, or stop exercising; 2. Do not exert force suddenly during exercise to prevent sprains; 3. If you are in the acute stage of low back and leg pain, this exercise is not suitable. You should choose an exercise method that suits you and don't force yourself. For older people, it is best to have a family member to protect them when they first start practicing. After they become proficient, they can practice on their own. When practicing the support method, if it is difficult to support with the head, you can switch to back support, which is the same. When you exercise, you must do it within your ability.

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