Low back pain is now as common as a cold, and its medical status is second only to upper respiratory diseases. Research shows that 80% people will experience low back pain all their lives, and the recurrence rate is over 60%. Low back pain is an eternal problem. We need to pay attention to our daily routine and do some exercise training to relieve the pain. Here I would like to share with you some knowledge points and training actions suitable for relieving low back pain, hoping to help.

1. Alternate cold and heat: If it is acute injury, you can use the method of cooling first and then heating to relieve the pain. 2. Action preparation: lie on your back, bend your knees, and put your feet on the floor, separated from the width of the hip joint. Action point: take a deep breath. When exhaling, slowly lift your hips until your shoulders, hips and knees are in a horizontal line. When inhaling again, put your hips back on the ground and repeat 8- 12 times. Similarly, this action will not aggravate back pain. If it does, it may be wrong. 6. Pelvic tilting exercise: Pelvic tilting is also an effective exercise to mobilize waist muscles. Action preparation: lie on your back, put a small cushion under your head, bend your knees, and land with your feet width apart from your hips. Keep your upper body relaxed, chin slightly retracted, lower back gently touching the ground, and tighten your abdominal muscles. Action points: The pelvis slowly inclines to the heel until an arch appears in the lower back. At this time, you will feel the muscles of the lower back contract obviously, and finally return to the starting position (you can put one hand on the abdomen and the other hand on the lower back to feel the correct muscle working mode). Repeat 8- 12 times. Again, this action will not aggravate back pain. If there is, it may be wrong.

7. Lower back stretching: Stretching the lower back is very helpful for relieving pain. 8. Leg stretching exercise: When experiencing low back pain, leg muscles are generally very tense, so it is recommended to stretch the legs properly. Action preparation: lie on your back, bend your knees and land on your feet. Action points: put a towel under your feet, grab the towel with both hands, lift and straighten your knees, and pull the towel towards your body. At this time, you will feel obvious pulling feeling behind your legs, but try not to overstretch. Hold for 20-30 seconds and repeat twice on each leg. If you feel numb or sciatica because of this stretching, it is recommended to do it under the guidance of professionals so as not to stimulate the nerves.