How should I exercise my back?

Nowadays, many people have symptoms of back problems, and the population is quite wide. Sometimes sitting for a long time can cause our waist and back to be sore and tired. Usually we will stand up and stretch to relieve such symptoms. However, due to busy work, there is little time to stand up and move around, and many people are too lazy to move. How to exercise your back? Let’s find out together.

1. Waist flexion and extension exercise: Stand with your feet shoulder-width apart, hands on your hips, and get into a ready position. Then do full flexion and extension of the waist four times each, and try to relax the waist muscles during the exercise.

2. The waist rotation exercise posture is the same as before. The waist rotates clockwise and counterclockwise once, then from slow to fast, from large to small, alternating clockwise and counterclockwise for eight times each.

3. When doing the "Flying Swallow" exercise, you can lie prone on the bed, remove the pillow, put your hands behind your back, slowly and forcefully lift your chest and head off the bed. At the same time, straighten your knees and push your thighs backwards to lift them off the bed. Continue this exercise for about 5 seconds, then relax your muscles, lie prone again on the bed, and rest for 3 to 5 seconds as a cycle before continuing to exercise. Proceed step by step, generally do 20-30 each time, and practice 1-2 times a day. This method is commonly known as "Little Swallow Flying". For people with weak psoas muscles or obesity, the above method is more strenuous and some alternative methods can be used. For example, it would be easier if you only lift your head and chest without lifting your lower limbs.

4. "Bridge Pose": Exercise with the "five-point support" method. Lie on your back on the bed, remove the pillow, bend your knees, support the bed with your elbows and back, lift your abdomen and buttocks upward, and rely on your shoulders, elbows and feet to support the weight of your entire body. Continue for about 5 seconds, then relax your waist muscles, put down your buttocks and rest for 3 to 5 seconds as one cycle.

5. Add targeted physical therapy, such as pull-ups, chest expansion exercises, push-ups, squats, Tai Chi, health gymnastics, etc.

Long-term sitting can easily lead to symptoms of lumbar muscle strain, and in severe cases, you may suffer from lumbar disc herniation. At that time, your whole body will be surrounded by pain. For your health and your happy life, please be kind to your body. Don't sit for a long time when you have nothing to do. Stand up and exercise. The above methods will definitely help you.