What exercises are good for the lumbar spine?

Most of the current jobs are in front of the Internet, or some white-collar workers need to sit in the office for a long time. Students also need to sit for a long time when studying, so many people have serious lumbar diseases. Because of the current urbanized life, there are more sports. Which sports can help treat lumbar diseases? What are the benefits for the human body?

Experts say that the correct principle of lumbar exercise is not to increase the burden on the lumbar spine.

First, try not to exercise when you have lower back pain. Secondly, the intensity of exercise should be increased gradually from low to high. Exercises that require sudden force or explosive power are not good for the lumbar spine and should be avoided as much as possible. Third, exercise should be regular, generally three times or more a week, 20 minutes each time.

In terms of choosing exercise programs, aerobic exercise can reduce the burden on the lumbar spine, enhance lumbar flexibility and muscle strength, and can effectively relieve and prevent low back pain.

The preferred exercises are brisk walking and jogging. When doing these two exercises, you should wear elastic sports shoes, keep your head up and chest out, and exercise for about 30 minutes every day or every other day. It is recommended that patients after lumbar surgery walk briskly. Patients with degenerative lumbar diseases such as lumbar muscle strain should limit their activity time and stop activities immediately if low back pain symptoms occur.

The second is cycling. When riding a bike, keep the seat as low as possible and the handlebars higher. Cycling is most beneficial for patients with lumbar spinal stenosis. It can increase the width of the lumbar spinal canal and the flexibility of the lumbar spine. It is advisable to persist in doing it for about 30 minutes a day.

The third is mountaineering. Mountain climbing can exercise the thigh muscles and psoas muscles, but excessive fatigue will increase the burden on the lumbar spine. When climbing, you should try to avoid mountain roads with steep slopes and should not climb with heavy objects on your back. When climbing, intentionally engage your abdominal muscles and keep your knees slightly bent.

The above introduces several exercises that can help the lumbar spine recover. Because of maintaining the same movement for a long time, lactic acid will accumulate in the lumbar spine, leading to stiffness. If it is not taken seriously and targeted treatment is not given, it can easily cause lumbar disease. In addition to exercise, we should also pay attention to conditioning. Current treatment methods in traditional Chinese medicine, such as acupuncture, massage, and other methods of relieving spinal pressure are relatively effective.