How to exercise the back muscles

Most people will feel sore in their backs after a day of hard work. This is caused by their waist and back being too stiff. Therefore, you should do some exercises in your daily life to grow some muscles in your waist and back. This will make your waist and back stronger and reduce the degree of soreness. So what is the best way to exercise the waist and back muscles?

When exercising, lie prone on the bed, remove the pillow, put your hands behind your back, lift your chest and head up, so that your head and chest leave the bed, straighten your knees, and push your thighs back to leave the bed. Continue for 3 to 5 seconds, and then relax your muscles and rest for 3 to 5 seconds as a cycle. This method is commonly known as "Flying Swallow" or "Little Flying Swallow". For people with weak lumbar muscles or obesity, the above method is more strenuous. You can use the "five-point support" method to exercise: lie on your back on the bed, remove the pillow, bend your knees, support the bed with your elbows and back, lift your abdomen and buttocks up, and rely on your shoulders, elbows and feet to support the weight of your entire body. This continues for 3 to 5 seconds, and then relax your waist muscles, put down your buttocks and rest for 3 to 5 seconds as a cycle. You should choose a method of exercise that suits you based on your actual situation.

The frequency and intensity of this exercise method vary from person to person. It can be practiced more than ten to a hundred times a day, divided into 3 to 5 groups. Pay attention to gradual progress and gradually increase the amount of exercise every day. If you feel soreness, stiffness or other discomfort in your lower back the day after exercise, you should appropriately reduce the intensity and frequency of exercise to avoid aggravating the symptoms; also, do not suddenly exert too much force when exercising to prevent sprains. Note: If you already have symptoms such as lower back pain, stiffness, and discomfort, you should stop or reduce back muscle exercises; when you have an acute attack of lower back and leg pain, you should rest in time and stop exercising, otherwise the original symptoms may worsen.

1. Lumbar flexion and extension exercise

Stand with your feet shoulder-width apart, hands on your hips, and get into a ready position. Then do full flexion and extension of the waist four times each, and try to relax the waist muscles during the exercise.

2. Waist rotation exercise

Same posture as before. The waist rotates clockwise and counterclockwise once, then from slow to fast, from large to small, alternating clockwise and counterclockwise for eight times each.

3. "Arch Bridge"

Lie on your back in bed with your legs bent. Use your feet, elbows and the back of your head as fulcrums (five-point support) to lift your hips up like an arch. As the exercise progresses, you can place your arms in front of your chest and practice using only your feet and the back of your head as fulcrums. Repeat the exercise 20 to 40 times.

4. “Flying Swallow”

Lie face down on the bed with your arms extended to the sides of your body and your legs straight. Then lift your head, upper and lower limbs upward with force. Do not bend your elbows and knees; always keep them straight, like a flying swallow. Repeat the exercise 20 to 40 times.

In the article, we have learned how to better exercise the waist and back muscles. In fact, the method and intensity of exercise vary from person to person. You should gradually increase the intensity of your exercise according to each person's physical condition. If you feel that your waist pain is more severe after exercise, you should appropriately reduce the intensity of the exercise.