How to exercise and treat lumbar muscle strain?

Lumbar muscle strain is a very common lumbar muscle injury. There are many reasons for lumbar muscle strain. Most people suffer from lumbar muscle strain because they often have to do some heavy physical work, which often causes the muscles of the lumbar muscles to be strained. If this continues for a long time, it is very likely to cause lumbar disc herniation or even paralysis in severe cases. How can we exercise to relieve it?

1. Flying Swallow Exercise Method. After getting up every day, lie prone on the bed, straighten your legs and stretch your arms, with your chest and face pressed against the bed. Slowly lift your hands, head, chest and feet up to form a see-saw shape, stay still for a while, and then slowly return to the original position and press against the bed. Repeat this 10 times a day, which is very helpful in strengthening the vitality of the psoas muscles.

2. Arch bridge exercise: Lie on your back on the bed, support your ears with your hands, use your head, hands and feet to arch your waist into a bridge shape, stay still for a while, and then slowly return to lying on your back. This movement can not only exercise the waist, but also make each section of the spine evenly stressed. Long-term exercise can prevent and cure spinal diseases. After a few days of exercise and medication, the attacks finally stopped, or when they did occur they were very mild.

3. Turn your hips and move your 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.

4. Walking backwards. 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.

The above-mentioned exercise methods can be done at home frequently, and they are not very difficult. If you want to relieve lumbar muscle strain, doing more of these exercises will have many benefits for your body. However, it should be noted that if you are experiencing an acute attack of lumbar muscle strain, it is best to lie down and rest.