What are the functional exercises for the lumbar and back muscles?

Lumbar muscle strain used to be a common disease among the elderly, but now this disease is becoming more common among younger people. Because many of my friends drive to work, sit at their desks to work at the company, and entertain clients after work, it is inevitable that they will suffer from lumbar pain and lumbar muscle strain. Lumbar muscle strain has gradually become a common problem for many office workers. How should office workers exercise to treat lumbar muscle strain? What are the exercise methods for lumbar muscle strain?

How to exercise for lumbar muscle strain?

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.

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.

3. Put your legs together and lie flat on the ground naturally, keep your body straight and your abdomen tucked in, and open your arms with your hands gently stroking the back of your head. The head and body are in a straight line, slowly lowering down, and when the body is close to the legs, slowly lift it up until the body and legs form a 90-degree angle. Then repeat this movement 20 to 30 times, and repeat 4 to 5 sets.

Let’s take a look at the method introduced by experts to treat lumbar muscle strain through exercise alone without taking medicine.

Lumbar muscle strain refers to a disease characterized by repeated attacks of dull pain in the lower back that worsens after fatigue and is relieved after rest. The key to treating lumbar muscle strain is to exercise the waist and back muscles, and the most recommended method of exercising the waist and back muscles is the wild goose pose.

Exercises to treat lumbar muscle strain

How to do the "Wild Goose Pose": Lie on your stomach without your pillow. Lift your chest and head straight, and stretch your arms and legs into the air, like a flying wild goose. When exercising, a single lifting action should last for 5 seconds, then relax the muscles and rest for 3-5 seconds. This is one cycle.

Exercise once in the morning and once in the evening every day, do 30 cycles each time, and persist for a long time, it can effectively relieve the symptoms of lumbar muscle strain. In addition, lying on your back in bed without a pillow, pushing your head back against the bed, and lifting your shoulders can also exercise the muscles in your waist and back.

Finally, the editor needs to remind everyone that in addition to exercise, you should cooperate with appropriate physical therapy under the guidance of a doctor to play a role in relaxing muscles and activating blood circulation. If the condition does not improve after the above conservative treatment, it means that there are other diseases in the waist. Further diagnosis should be carried out and symptomatic treatment should be given in time.