How to exercise your waist and back?

The health of the waist is related to the activities of our body. The waist is the most powerful part of the human body and is an important part of coordinating the body's balance. The rotation, extension and flexion of the body require the support of the waist. Therefore, the health of the waist is very important. Lumbar muscle strain is a common orthopedic disease in life. This disease also requires corresponding exercise to support it during the treatment process. So how should we exercise for lumbar muscle strain?

In life, many people suffer from lumbar muscle strain due to sports injuries and other reasons. The treatment process of this disease is also relatively long. Therefore, necessary rehabilitation exercises are indispensable during the treatment process. So what are some better exercises for lumbar muscle strain? Below we will introduce to you how to exercise well when you have lumbar muscle strain, for your reference.

Exercises for lumbar muscle strain

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.

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.

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.

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.

Causes of lumbar muscle strain

Invasion of wind, cold and dampness

It can hinder the local circulation of qi and blood, causing the muscles, fascia and ligaments in the waist and back to become tense, spasmodic and degenerate, thus causing low back pain.

People with weak health

Because the muscles of the waist and back are underdeveloped, thin and weak and cannot be fatigued, any prolonged or slight activity of the waist will cause injury. Even staying in a single posture for a long time, such as sitting for a long time, will cause fatigue injury to the waist muscles and cause low back pain.

Spinal trauma fracture

The intrinsic balance of the spine is disrupted, causing the waist and back muscles to lose balance during exercise. Over time, some waist and back muscles may become strained.

Long-term bending over during work, carrying loads on only one shoulder, or keeping the torso bent sideways for a long time during work, etc., due to long-term poor posture during work, all or part of the waist and back muscles are in a tense or contracted state, and fatigue damage to the waist and back muscles will occur over time. Therefore, in daily life, we should improve our bad living posture.