How to exercise to relieve back pain?

When there is a problem with the lumbar spine, the patient often has symptoms of back pain; when people have kidney deficiency problems, they also have symptoms of back pain; when the waist catches a cold, people will also feel back pain. If you have symptoms of back pain, in addition to actively undergoing symptomatic treatment, you can also relieve the pain through appropriate exercise. So, what kind of exercise is better?

1. Waist flexion and extension exercise: Stand with your feet shoulder-width apart, put your hands on your hips, flex your waist forward and extend it 4 times each, and try to relax your waist muscles.

2. Waist rotation exercise: Stand with legs apart, shoulder-width apart, hands on hips, relax your whole body, twist your waist clockwise and counterclockwise once each as one set of movements, do 8 sets in total.

3. Waist turning and back beating exercise: Stand with legs apart, shoulder-width apart, legs slightly bent, arms hanging naturally, hands half-clenched. Turn your waist clockwise and counterclockwise respectively, let your arms swing naturally, and use the force of the swing to tap your waist and lower abdomen alternately with your hands, one in front and one behind. Do this 30-50 times in a row.

4. Waist bending and stretching exercise: After the arms are fully stretched, bend the body backward; then bend the body forward and touch the floor with the hands; without leaving the heels off the floor, turn the upper body to the left, without leaving the heels off the floor, turn the upper body to the right, kneel on the floor, bend the upper body forward, stretch the hands forward, with the back against the floor, reverse the lower body, and support the waist with the hands. Note that when doing the above stretching movements, when you feel a slight pain in each movement, maintain this posture for 10-20 seconds before doing other movements.

5. Waist shaking exercise: Stand with your feet shoulder-width apart, put your hands on your hips or on your waist, relax your whole body, and rotate your waist left and right with the lumbar spine as the axis 18 times each.

6. Swallow flying exercise: Lie face down, knees straight, arms behind the back, then lean the upper body back and lift the legs up, and hold this position for a while.

When you have lower back pain, you may want to try the above exercises, but be careful to use appropriate intensity when exercising and not to use too much force, so as not to aggravate the lower back pain symptoms. Of course, when symptoms of lower back pain appear, this type of exercise can only serve as an auxiliary relief. It is best to go to the hospital for symptomatic treatment so that you can be completely cured.