Research shows that 80% people will experience low back pain all their lives, and the recurrence rate is over 60%. .
In other words, no matter what the reason, you can't escape from low back pain ≥ 1 time in your life.
After reading a circle of existing answers, everyone has explained in detail the different causes of low back pain and daily precautions, so I won't go into details.
Mainly talk about the "fitness method to relieve low back pain" asked by the subject.
While reading other answers, I happened to see that one respondent used a lot of space to recommend the action of "Little Swallow", so let's introduce it with it.
"Little Swallow" refers to people imitating the flying posture of swallows for physical exercise, which should be familiar to people with a little fitness experience. That's it:
In the words of the master, it is "as long as you insist on being a" swallow "30 times a day, you will never get intervertebral disc disease".
Yin Fei Jr. has the functions of exercising back muscles and relieving strain on waist, neck and shoulders. Because of this, it is loved by patients with low back pain, chronic low back pain and lumbar disc herniation. It's true.
But you can be cured by being a swallow without taking medicine or correcting it? It's a little exaggerated.
This is not the worst. I found a more magical saying in a health program of CCTV: Little Yin Fei can relieve hemorrhoids, prostatitis, tepid limbs, nocturia, frequent urination, hysteromyoma and pelvic visceral lesions. ...
This thing can cure all diseases!
Not only that, according to the "experts" in the program, the taller you are, the better your health will be.
However ..... If you follow his practice and think that flying can cure low back pain (and other diseases), and then go crazy, the final result can only be:
The more you practice, the more it hurts.
Because the two most taboo things about this action in training are:
1 The motion range is too large.
2. The action speed is too fast.
Hands forward, palms facing each other, chest and thighs slightly away from the mat, toes should not be higher than hips, and slowly retract the scapula.
As can be seen from the above picture, this movement requires great strength of the waist muscles, but the muscle strength of most patients with lumbar processes is not good. In order to "complete the action", they shake their bodies and easily become. ......
If you practice repeatedly, it will lead to uneven stress on the lumbar muscles. Once the force is too large, it will increase the load of lumbar intervertebral disc.
I will. prosperous ...
In addition to being injured due to posture errors, there is another situation that is more common, and that is ...
Your physical condition is not suitable for little Yin Fei.
There are a large number of people whose postures are not suitable for practicing Yin Fei, because their lumbar vertebrae are too curvy and their pelvis leans forward.
If you unfortunately lie down and your pelvis leans forward, then Xiao Yinfei is really not for you.
Because its function is to "increase" the curvature of the lumbar spine, and your curvature is "big enough" at this time, continuing to forcibly fold your body will only lead to one result. ...
Therefore, Yin Fei's movements are good, but we must carry out scientific training and correct movements according to our own physical characteristics.
Never listen to the simple, rude and unfounded statement that "the higher your body is, the better your health is".
In addition, teaching you a few tricks can also relieve low back pain scientifically:
1. Dead bug
Lie on your back on the mat, bend your knees to make your thighs and calves at 90 degrees, open your arms straight, keep your waist flat on the ground all the time, slowly move your opposite legs and arms, and repeat the alternation.
The cat arched its back.
Kneel on the yoga mat, with knees directly below the hip joint, inhale and prepare, exhale and contract by abdominal strength, raise your back, head and hips inward, arch like a cat, and hold your breath 1 ~ 2 seconds.
3. Lumbar depressor
Lie flat on the yoga mat and curl your legs. At this time, your waist will have a shallow bow. Put your hands under your waist, exhale and abdomen against your waist, and hold your breath 1 ~ 2 seconds.
These three movements can be practiced together at ordinary times, and each movement can be repeated in a group of 8 ~ 12, and it will be improved after two weeks.
Of course, the last thing to remind you is that the above methods are mainly to solve the chronic low back pain caused by lumbar muscle strain after reading and sitting for a long time.
If you have acute low back pain caused by sudden waist twisting and sudden lifting of heavy objects, or accompanied by numbness, it may be pain caused by spinal diseases, lumbar disc herniation and other problems. These exercises won't save you. You should go to the hospital as soon as possible.