Low back pain is a common ailment for office workers in this society, but it often indicates a greater potential danger. Many white-collar workers face work and seldom exercise. In addition, they often work late, eat irregularly, and have insufficient protein in their bodies, which will produce harmful substances such as pyruvate and eventually lead to soreness.

Many people are in a sub-health state, thinking that backache is actually nothing serious, just take a rest at the weekend. In fact, if this happens for a long time, it is easy to induce more serious diseases. It is better to exercise yourself through fitness and stay away from the disease once and for all.

Here are four simple fitness exercises to bid farewell to backache, exercise for a long time, and even give you a squat posture.

Action 1: plate support

Plate support is a very effective waist and abdomen exercise. Supporting the body with arms and legs can keep the muscles tense, especially the core muscles, and even feel the abdominal muscles tearing and pulling. Long-term exercise of this action will not only make your abdominal lines look better, but also make you work longer and concentrate more.

Beginners are advised to exercise 2-5 groups every day, each group 1-4 minutes (almost the time of a song), and rest between groups 1-2 minutes.

The second measure: sit-ups

If flat support is the dessert of your transition to exercise, then sit-ups are dinner. If you want to stay away from backache completely, let's exercise this action to get rid of backache. And if you keep exercising every day, you can also have sexy and lovely abdominal muscles.

You can do more exercise, because abdominal muscles are hard-working muscles. It is suggested to train 3-5 groups every day, each group 15-30 times, and rest between groups 1-2 minutes.

Move 3: Practice your back with equipment.

Grasp the arm of the instrument with both hands, and then pull it back to be parallel to the trunk, and the height of both arms is shoulder height. Feel the back core tighten. Still worried about backache? Practicing this action can make you turn your sick back muscles into the healthiest and most stylish muscles, and then you will no longer be afraid of getting sick.

Take a rest every two days, and do 2-4 groups every day for two consecutive days, each group 12- 15 times, and rest between groups for 3-5 minutes.

Action 4: wide pull-ups

Pull-ups are the king of upper limb exercise, which can quickly stimulate your three heads, and have obvious inverted triangle for back exercise, as well as broad latissimus dorsi, which can help you achieve it. And pull-ups are friendly to beginners. They don't need too complicated actions. Just take a look and you will know where the main points are. Hurry up and practice!

Practice 3-5 groups every day, each group 15-20 times, and rest between groups for 2-3 minutes.