Core muscle group: the so-called core muscle group refers to the important muscle groups located in the front and back of the abdomen, which are responsible for protecting the stability of the spine, such as transverse abdominis, pelvic floor muscles and lower back muscles.
Simply put, it is the waist and back muscles of the trunk.
The purpose of exercise therapy is to enhance the muscle strength of back core muscles and provide dynamic stability for degenerative intervertebral joints.
The reason why waist core muscle group training can relieve low back pain;
The motion direction of intervertebral joint during lumbar extension is opposite to that of lumbar flexion in daily life, which avoids the tensile strain of extensor dorsi and lumbar ligament caused by lumbar flexion.
Back stretching exercise and back extensor exercise can maintain an upright posture, reduce the pressure in the intervertebral disc and reduce further injury of the intervertebral disc;
Waist exercise improves the blood circulation of the back, so that the inflammatory pain substances accumulated in the back can be quickly removed, thus effectively relieving pain.
Simple exercise methods:
1, "arch bridge" action: supine position, knees bent, knees bent upward at the same time, hips lifted off the bed, kept 5 ~ 10 cm, and recovered. Require 10 second, one side 10.
2, "swallow some water" action: prone position, hands behind your back, limbs and chest up at the same time, leave the bed and recover. It is required to hold 10 second and do 10.
3. "Side Bridge" action: It is relatively difficult to maintain the integrity of the body by supporting the body on the same side with the front arm and the outside of the foot as the fulcrum. Require 10 second, one side 10.
4, "flat support" action: the body is in a straight line, the toes and forearms are supported, and the abdominal muscles contract 10 second, then relax, and be careful not to hold your breath all the time. It takes 10 seconds and 10.
5. "Cross Support" action: This action is supported by the hands and feet on the other side, starting from the kneeling posture supported by elbows and knees, extending one hand and keeping the other foot horizontal. This posture requires the body to be horizontal and look forward. Hold on for 10 second and do 10.
The above actions are a group, and a * * * should do at least three groups. Strength is based on the premise that you are sweating and not too tired. As long as you are not too tired, you can do it two or three times a day.