How to exercise and recover from lumbar muscle strain?

Lumbar muscle strain is a very common problem, which mostly occurs to friends who do heavy work for a long time. Lumbar muscle strain refers to the damage to the waist muscles and ligament strain under long-term pressure. Patients will experience pain. Severe lumbar disc herniation can also cause lumbar edema. Strain can be relieved through exercise, so how to exercise to recover from lumbar strain?

Exercise abdominal muscles and back muscles

In daily life, you should strengthen the training and protection of the waist and back muscles and intervertebral ligaments, and strengthen leg strength training and flexibility training. You can regularly participate in Tai Chi, Wu Qin Xi, and aerobics exercises. These traditional fitness methods are beneficial for preventing lumbar muscle strain.

Flying Swallow

Flying Swallow

Lie prone with your arms on both sides of your body and legs straight. Then lift your head, upper and lower limbs upward with force, keeping your elbows and knees straight at all times, like a flying swallow. Repeat 20 to 40 times.

Supine Health Care

Supine Health Care

The patient lies on his back, first supporting himself with his feet, elbows and head on the bed, then straightening his waist, back, buttocks and lower limbs and slightly leaving the bed. When he feels tired, he returns to a calm supine position to rest. Repeat this method for about 10 minutes, once in the morning and once in the evening.

Turn your hips and waist

Twist your waist and hips

Spread your legs slightly wider than your shoulders, stand upright and relax your whole body, put your hands on your hips, and regulate your breathing. The hips move first to the left, then forward, right, and backward, making horizontal circles around the central axis of the waist. One rotation of the hips counts as one time. You can do it 15 to 30 times as appropriate, and then do the same movement in the opposite direction. The amplitude of the circle can be gradually increased. The upper body should remain basically upright, the waist should move with the rotation of the hips, and the body should not lean forward or backward excessively.

Turn waist and beat back

Turn waist and beat back

Stand upright with your legs shoulder-width apart, your whole body relaxed, your legs slightly bent, your arms hanging naturally, and your hands half-clenched. First turn your waist to the left. Turn right again. The arms swing naturally back and forth as the waist turns left and right. Using the swinging force, the hands tap the waist and lower abdomen alternately, one front and one back. The amount of force can be determined as appropriate. Turning the waist left and right counts as one time, and you can do it 30 to 50 times in a row depending on your condition and your own situation.

Hands Climbing Feet

Hands Climbing Feet

Stand upright and relax, with your legs slightly apart. First raise both arms, then lean your body backward as far as you can, pause for a moment, then bend your body forward and move your hands down, trying to touch your feet as much as possible, pause, and return to an upright position. This counts as one time, and you can do it 10 to 15 times in a row. When bending forward, do not bend your legs, as bending will affect the effect. The elderly and patients with hypertension should bend slowly.

Backwards walking method

Backwards walking method

Choose a relatively open, flat and safe area for backward walking. Put your hands on your hips or swing them left and right, keep your chest up and stomach in, and walk with your toes slightly off the ground or lightly touching the ground. When walking backwards, you should also take deep breaths, that is, take a deep breath when you start, and exhale deeply when you step backwards. Practice as above repeatedly, walking in a straight line or in a circle depending on the venue. It is best to do it twice a day. In addition to the preparation and relaxation activities, walk backwards for 5 to 10 minutes each time. Walking backwards should be done gradually and within one's ability, with a moderate pace and appropriate speed, and the whole body relaxed. The appropriate amount of exercise is when one sweats a small amount after exercise and the slight feeling of fatigue disappears the next morning.

Stretching exercises

Seat extension 1

1. Sit on a chair with your legs together and stretched forward, keeping your legs slightly bent. Lower your body toward your legs and stretch your hands forward to support your legs. Maintain the static position for 30 to 40 seconds to stretch and relax your waist. Repeat 3 to 4 times.

Seat extension 2

2. Sit on a chair with your legs together and flat at 90 degrees, keep still, straighten your body and slowly rotate to the left or right until your body is completely facing the left or right. One hand stroked his legs while the other held the back of the chair. Hold this position for 30 to 40 seconds and then return to the other side. Repeat the action 3 to 4 times.

The muscles around the waist are very important. If we are not careful, strain or sprain may cause mental fatigue. Appropriate activities and relaxation are needed in daily life. If you stay in bed for a long time, the waist will lose its original mobility and relieve lumbar muscle strain to a certain extent.