What are some exercises for the waist?

Lumbar muscle strain is a common lumbar disease that many people are familiar with. Lumbar muscle strain usually causes low back pain, which will have a great impact on people's lives. Pain will occur whether they are walking, working, resting, etc., making patients miserable and in unbearable pain. Many people don't know how to relieve lumbar muscle strain through exercise. The following editor will teach you several exercise methods to relieve lumbar muscle strain. You can exercise every day to improve pain.

Turn your hips and waist

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.

How to exercise for lumbar muscle strain?

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.

"Flying Swallow" action

Lie prone with a pillow under your abdomen, put your hands behind your back, tilt your head as high as possible, and then relax. Do not bend your knees when doing this exercise. Do it once in the morning and once in the evening, each time for about 10 minutes. You can also lie on your back in bed, remove the pillow, push your head back against the bed, and lift your shoulders.

Maintain correct posture

People who sit for long periods of time to work or study should pay attention to maintaining a good sitting posture. The chair should be of appropriate height, adjusted so that when the knees are bent at 90 degrees, the thighs are parallel to the ground. The waist does not need to be too straight, it is better to lean back slightly, keeping 100 to 110 degrees with the thigh plane. It is best to use a cushion with a lumbar protrusion to provide support for the lower back and relieve pressure. When there is no cushion, your buttocks should sit fully on the chair so that your lumbar spine has support, and never let your buttocks hang in the air.

The intensity during exercise should be moderate, not too hard, and you should do it within your ability. Excessive exercise such as jogging, swimming, brisk walking, etc. may cause more serious consequences. Fitness methods such as yoga, Tai Chi, aerobics, etc. can also relieve lumbar muscle strain. Everyone can practice it often.