What are the methods of waist and back muscle function training?

The waist and back are the most important parts of our body and play a decisive role. No matter what kind of exercise we do, we cannot do without the waist and back. At the same time, the waist and back also play an important role in supporting our body. The muscles of the waist and back determine that our body is stronger and stronger. Therefore, the exercise of the waist and back is more important. Then, what are the methods for exercising the waist and back muscles? Let’s take a look at it together.

The method of exercising the waist and back muscles is simple, easy and low-cost, and everyone can do it by themselves every day. There are basically no adverse reactions seen in other treatments.

When exercising, you can lie prone on the bed, remove the pillow, put your hands behind your back, and lift your head and chest 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. 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 and 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 the whole 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. Everyone can choose the exercise method that suits them according to their actual situation.

The frequency and intensity of back muscle exercises vary from person to person. It can be performed more than ten to a hundred times a day, divided into 3 to 5 groups. You should proceed step by step and gradually increase the amount of exercise every day. If you feel soreness, discomfort, stiffness in the waist the day after exercise, you should appropriately reduce the intensity and frequency of exercise, or stop exercising to avoid aggravating the symptoms; do not suddenly exert too much force when exercising to avoid twisting your waist due to exercising the lumbar muscles.

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.

Through the above introduction, we now know what are the methods for exercising the lumbar and back muscles. This is also an exercise that can be performed in normal times. However, we need to pay attention to safety, especially avoiding sprains of the waist and back. In addition, we also need to persist for a long time in normal times, so that it will be effective.