Four exercises can help you relieve your back pain. If you don't warm up well, you may pull a muscle. Exercise can help us to excrete toxins from our bodies quickly. Different people should arrange exercise time according to their living habits, and pay attention to their breathing frequency when exercising. Now share four exercises to help you relieve your back pain.

Four major exercises to help you relieve low back pain 1 jogging in the water

Suitable for people: people who are sedentary at work and often suffer from low back pain and cervical pain, such as editors and freelance writers.

Reason: Jogging in free water is the most ideal exercise. Because jogging in the water can evenly distribute the body load, it has obvious advantages over running on land. Moreover, in deep water, the runner's lower limbs do not shake, so he is not easy to get hurt, and he will feel very comfortable after exercise.

Fitness effect: the resistance of water is 12 times that of air. Running in water for 45 minutes is equivalent to running on land for two hours. Jogging in water is especially suitable for obese people.

climb mountains

Suitable for people: IT people who work in dark computer rooms.

Reason: IT people are in the closed computer room all day, and they are troubled by the polluted air and radiation emitted by the computer all day, and their minds are dizzy. Go mountain climbing on weekends, let yourself be in nature, breathe heartily, sweat heartily, and throw away the boredom and fatigue of the week.

Fitness effect: Mountaineering is an excellent aerobic exercise, which can promote metabolism, accelerate blood circulation, improve endurance and leg strength, and enhance cardiopulmonary function.

bowling

Suitable for people: people who have worked in a certain position for a long time but have not been promoted for a long time.

Reason: You have been working hard, but you always suffer from not being favored by the leaders. You can't change this situation, but when you throw the bowling ball away, all your grievances and anguish seem to be thrown out together.

Fitness effect: As long as the posture is correct when bowling, you can exercise more than 200 muscles all over your body.

go shopping

Suitable for the crowd: women who stay in the office from morning till night.

Reason: This is one of the most popular leisure ways for women, and it is also a good aerobic exercise. Shopping can not only make women exercise unconsciously, but also make them feel happy. It is a fitness method with the best of both worlds.

Fitness effect: women spend as little as two or three hours shopping and as much as one day. Non-stop exercise can increase leg strength and consume a lot of calories in the body, thus achieving the effect of fitness.

Four exercises help you relieve your back pain. The correct principle of lumbar exercise is not to increase the burden of lumbar spine. First of all, try not to do exercise when you have low back pain. Secondly, the intensity of exercise should be gradually increased from small to large. Sudden exertion or explosive exercise is unfavorable to the lumbar spine and should be avoided as much as possible. Third, exercise should be regular, generally more than three times a week, 20 minutes each time.

In the choice of sports, aerobic exercise can reduce the burden of lumbar spine, enhance the flexibility and muscle strength of lumbar spine, and effectively relieve and prevent low back pain.

The preferred exercise is brisk walking and jogging. When doing these two sports, you should wear elastic sports shoes, hold your head high and exercise for about 30 minutes every day or every other day. It is suggested that patients with lumbar degenerative diseases such as fast walking after lumbar surgery and lumbar muscle strain should limit their activity time and stop their activities immediately once they have symptoms of low back pain.

Secondly, ride a bike. When riding a bicycle, the seat should be as low as possible and the handle should be higher. Cycling is most beneficial to patients with lumbar spinal stenosis. It can increase the width of the lumbar canal and the flexibility of the lumbar spine, and it is appropriate to persist for about 30 minutes every day.

The third is mountain climbing. Mountaineering can exercise the strength of thigh muscles and lumbar muscles, but overwork will increase the burden on the lumbar spine. When climbing a mountain, you should try to avoid the mountain road with large slope angle, and you should not carry heavy objects when climbing a mountain. When climbing a mountain, the abdominal muscles are deliberately exerted, and the knee joint is slightly flexed.

In addition, swimming is also a safe and effective exercise beneficial to the lumbar spine. People who can't swim can walk and run in the water.