This theory has been discussed in the famous fitness article "Joint-based Exercise". The pain and injury of the lumbar spine is not that it is too stiff and inflexible, but that it compensates the movement of the hips, so there is absolutely no need to bend the lumbar spine hard. Of course, don't get me wrong. Some back muscle stretching tutorials, there is nothing wrong with bending the thoracic spine.
It is more important to improve the flexibility, strength and flexibility of the hip joint. The most important thing is to change the force mode to hip joint initiative. When bending down and squatting, when the angle between the upper and lower parts is closed, the hip movement must be used to complete the action, while the lumbar spine should be tightened to maintain normal physiological curvature.
Methods to improve the flexibility of hip joint: traditional anterior leg press, bow and arrow leg press (all leg press movements should pay attention to keeping waist tight and stretching thigh muscles), kneeling hip opening, relaxing hamstring muscles, iliotibial tract and foam shaft of piriformis adductor of gluteus maximus.
Methods to improve flexibility: simulated hurdle training and rope ladder training.
Active lifting method: Romanian hard pulling with one foot. One-legged gluteal bridge,
2. Increase the strength of core muscles: While enhancing the flexibility and initiative of hips, we should also enhance the strength of core muscles, which can maintain the stability of lumbar spine in all movements. In this function, the core muscles include rectus abdominis, oblique abdominis, oblique abdominis, transverse abdominis, erector spinae and quadratus lumborum. In the exercise of strengthening these muscles, newcomers with weak strength in the initial stage can use some movements with less curvature of the spine, such as rolling the abdomen on the fitness ball, and recommend some basic movements, starting from the flat support of the lateral weight-bearing system, to the vertical weight-bearing walking, and then to the variant Turkey standing.
The second part is to prevent injuries in daily activities.
1 Prevention of sedentary injury: Sedentary injury is the most common cause of lumbar injury, among which sitting posture and driving are the most common. Especially when driving, you should hold the steering wheel with your hands, step on the accelerator and brake with your feet, and your spine will naturally arch. Most people like to lean back and relax their muscles in all sitting postures. It is almost inevitable that the lumbar spine without muscle protection will have problems under the pressure of weight. As long as we modify our sitting posture, we will improve a lot. Of course, many people will improve when they think about it, but they will forget it for a while and can't solve the problem. Here I recommend a little trick, find a pillow or something and put it behind your back. It should be on your ass, under your thoracic vertebrae, and sitting on a chair and sofa. Sit back, don't slide forward, and lie on your back.
2 to prevent the injury of moving heavy objects: in daily life, moving heavy objects should be the same as in training, crouching down and lifting with the strength of leg muscles. If this good habit is formed, the probability of waist injury will be reduced to a very low level even for the elderly with insufficient strength.