The back covers a wide range, specifically, it includes the neck, chest, waist, sacrum and so on. The waist is the most important and weakest part of the whole back, and it is also the place where most diseases of the back occur.
The main structure of the back is the spine, which is a columnar structure of several joints composed of multiple vertebrae. The spinal cord runs in it and is surrounded by ligaments, muscles, tendons and fascia. The structure of the back is very precise, ingenious and complicated, and it is for this reason that the back is more vulnerable to injury.
The psoas major muscle on both sides of the spine, the quadrate muscle inside the spine, the rectus abdominis muscle on the abdomen, the oblique muscle on the outside and the oblique muscle on the inside are all related to the stability and activity of the spine. However, after muscle aging, muscle strength will also weaken, and insufficient exercise will also lead to a decline in muscle strength, which will naturally become the cause of low back pain.
Posture is the most important factor to determine whether the back is healthy or not. Wrong posture is the main cause of low back pain, which usually leads to premature irreversible degeneration of the bones and joints of the spine, causing muscle imbalance and tension, ligament relaxation or overstretching, which will all cause low back pain. Therefore, in daily life, bad posture, such as: incorrect posture of sitting, standing, walking and sleeping, reading at a desk for a long time, writing and watching TV, surfing the Internet, sitting in the office laboratory for a long time, handling things incorrectly, driving for a long time, low workbench height in home life, trivial housework and sports injuries, etc. , will cause low back pain or aggravate the clinical symptoms of low back pain. In the early stage of spina bifida, there is no obvious sign of nervous system damage.
Here are some ways to exercise your back:
one
1, sit up straight, exhale, slowly lean your upper body forward as far as possible, and keep your hands as straight as possible.
2. Keep the posture of "1", and slowly fall back the upper body (if you fall back too fast, you can't feel the change of abdominal muscles), while slowly inhaling, and your hands are still straight forward.
3. When the upper body is flat on the floor, this action is completed.
second
Adjust the balance of abdominal muscles
1. Stand with your legs shoulder-width apart, put your hands straight behind your back and inhale slowly.
2. While exhaling slowly, cooperate with the movement of shoulder blades and head.
3. Breathe in and relax.
Repeat the above 3 steps for 5 times.
"three"
Tighten the waist muscles
1, lie on your back with your knees together and bend your knees 90 degrees. Put your hands under your head and breathe in slowly.
2. While slowly exhaling, try to lift the upper body for 5 seconds. After exhaling completely, return to "1" posture and repeat for 5 times.
four
Lie on your back and do abdominal exercises.
Navel movement: lower body fixed, sit-ups, aimed at tightening and flattening the protruding part of the stomach.
Subpubic movement: the upper body is fixed, and the feet are raised to flex and stretch the legs and raise the head, with the aim of tightening and subtracting the whole lower abdominal circumference.
Extraabdominal oblique muscle movement: after completing the upper and lower abdominal movements, do various waist rotation movements. As an auxiliary exercise, this exercise makes the weight loss effect of upper and lower abdomen exercise more obvious.
five
Good working methods:
A. Bend your knees, bend your hips, and straighten your waist to carry heavy objects: in this posture, you don't need to stretch your waist vigorously, just hold the weight with your hands.
After the object is lifted, the hip and knee joints are stretched and the heavy objects are lifted. Hip extension and knee joint mainly rely on gluteus maximus and quadriceps femoris. Both muscles are strong.
The sacrospinous muscle is big, the muscle fiber is long, the working efficiency is much shorter and stronger, so the chance of being torn is very small.
B. Heavy objects on shoulders or overhead: Heavy objects on shoulders or overhead are far more labor-saving than moving things. The reason is that whether the "force arm" is reduced or not, the effect is not vertical.
Straight, directly acting on the spine bone, sacrospinous muscle only needs to bear the stability of the spine.
C. Correct standing posture: The better standing posture at work is slight flexion of the knee joint and slight contraction of the gluteus maximus.
Naturally contract the abdominal muscles. This posture is similar to the standard standing posture, which makes the pelvis slightly backward and the lumbar spine slightly straight, reduces the lumbosacral angle, increases the support of the spine, and makes the intervertebral disc unchanged or less strained.
D. Sitting posture and seat: For people who work in a sitting posture for a long time, they should maintain or try not to reduce the inherent sitting posture of lumbar lordosis, and it is more appropriate to use armchairs to make their backs lean to reduce the burden. The infirm or the elderly try to avoid sitting in a low position.
When sitting, it is best to have a backrest with proper height and proper reclining. The backrest of the chair should lean back 100 degrees, with a height of 20 ~ 25 cm, and the touch panel just abuts against the waist. The lower space of 10 ~ 15 cm can make the buttocks move backwards, keep the position of pelvis (straight position) and maintain normal lordosis. The height of other chairs can bend your knees 90 degrees. ~ 100。 It is advisable to lie flat on the ground with both feet. The length of the sitting board should be set at the waist, and its front edge should be just 2 ~ 3 cm above the knee, and the calf can flex and stretch freely.
E. Suitable bed: You can keep lumbar lordosis when lying flat, and don't bend your spine when lying on your side. It is best to lay a thick cushion on a flat bed or a recumbent bed, followed by a compact bed, and generally the soft spring bed is the worst. Because the spine is solitary when the spring bed lies on its back, it is easy to make the muscles, ligaments and joints of the waist tired and strained.
F, active treatment of low back pain is a positive measure to prevent chronic low back pain, so as not to form adhesion or scar. When treating lumbar fractures, we should actively do a good job of reduction and back muscle exercise. Going up and down stairs is also very effective for improving muscle strength.
six
Exercise back muscles
Lie on the floor, straighten your arms and legs as straight as possible, and then tilt your ends: lift your upper body with your chest, lift your lower body from the cross (broken back), and lift the root of your thigh off the ground. The higher the sides, the better, that is, the more arched your body is, the better your health is. You can do three groups of such exercises every day, 20 in each group, and control them in the air for at least 3 seconds at a time. Note: 65438 abdomen, cross, stretch your toes as much as possible, and use your toes to drive your legs to stretch and control (instead of thigh strength, which will make your legs thicker and thicker), so that your body will become a solid whole. At first, your legs may be separated, because it is easier to control, but you should gradually close your legs, and it is best to turn your legs outward from the cross section to the paint cover to your toes, and turn your upper body shoulders away (that is, the scapula and cervical vertebra should sink as much as possible) .3. Most people find it difficult to keep their legs "completely" straight. You can let others observe your paint. When the leg is really straight, there will be a depression in the middle of the knee. Only in this way can we really control our legs at two points (two-point alignment principle) and exert the strength of our waist, back, abdomen and buttocks. This exercise exercises abdominal muscles well.