What are some exercises to train your waist?

Due to work needs, many people sit in front of the computer all day long. After a long time, they will feel discomfort in the waist. In severe cases, they may suffer from lumbar disc herniation. Lumbar discomfort will seriously affect their daily work and study. This requires us to exercise to relieve the symptoms of lumbar discomfort. So what are the exercises for exercising the waist? We introduce the following knowledge about relieving lumbar symptoms.

1. Arch your waist. Stand still with your legs together, arch and squeeze your waist and hips forward to the limit, then pull them back. Repeat this 15 times.

2. Beat your waist. Stand with your legs slightly apart, half-clench your left and right fists, and take turns punching backwards at the protruding lumbar disc. Do it 50 times, using a force that is tolerable.

3. Walk backwards. Walk backwards with your chest up, swing your arms naturally back and forth, take bigger steps, and count to 500 silently. Walk outdoors on flat ground on sunny days and walk indoors on rainy days.

The movements should be "half a beat slower". Before exercising or doing heavy physical work, or after getting up in the morning, the muscles and joints of the body are in a relaxed state. If you make sudden movements at this time, it is possible to damage the intervertebral disc. In daily life, pay attention to not half-squatting when putting on shoes, not bending over directly to pick up things, and not squatting to carry weight.

Adjust the height of the table and chair to the best proportion to your height. More importantly, keep your waist straight, shoulders naturally back, and the distance between your eyes and the table top is about 35 cm.

During breaks at work, you should often do natural lifting and backward movements with your breathing, and raise your head or lean back to rest for a while every 10 minutes. Keep your head, neck, shoulders and chest in a slightly tense normal physiological curve state, and try to avoid excessive forward or backward tilt of the head and neck. The buttocks should be in full contact with the chair surface, and the back of the chair can be often used to support the lower back for a short rest.

Cervical spondylosis is more common in middle-aged and elderly people. The diet should be light and easily digestible, and greasy and heavy foods should be avoided. People with insufficient liver and kidney function can eat more wolfberry, chrysanthemum, sesame, longan, etc., and avoid spicy and irritating foods. People with blurred vision and tearing should eat more foods containing calcium, selenium and zinc, such as soy products, animal liver, eggs, fish, mushrooms, etc.

If you feel tired sitting in front of the computer, you can do the "M" shape exercise on your neck to exercise your muscles. Kite flying, swimming, playing badminton and yoga are all suitable sports, especially swimming, which can make the neck muscles move in all directions and is a good exercise for the cervical spine. Playing table tennis requires frequently lowering the head, which is not suitable for people at high risk of cervical spondylosis.

As for the question of what exercises are there for training the waist, we will introduce them here. An unsuitable waist condition is closely related to one's lifestyle and occupation. Once waist discomfort occurs, you can do the above exercises frequently. If the condition is serious, you should go to the hospital for treatment in time.