Because lumbosacral joint is a big joint that bears the weight of the body and is the hub of waist activities. Therefore, purposefully strengthening the exercise of low back muscles, such as doing some exercises such as flexion, extension, lateral bending, rotation and sit-ups, can make the waist muscles strong, the ligaments firm and the joints flexible, and can increase the compensatory ability of undamaged muscles, which is also a key measure to prevent chronic injuries.

Waist and abdomen trainer

A relatively simple and easy way to exercise waist and abdomen muscles is to use a series of waist and abdomen trainers in the "National Fitness Path" (a combination of sports equipment in the community) reasonably.

1. Stretching trainer. It can exercise waist and abdominal muscles and enhance waist flexibility. Methods: Grasp the handles on both sides of the waist stretching trainer with both hands, lean back on its curved plate and stretch back as far as possible.

2. The use of sit-up platform can enhance the strength of waist and abdomen muscles and the flexibility of lower limbs. Methods: Lie on your back on the frame, put your ankles under the crossbar, put your hands behind your head, sit up straight, bend forward, touch your knees with your elbows, and then return to your original position.

Every time you exercise in the fitness path, you should also pay attention to:

At the same time, choose instruments to enhance cardiovascular function and strength of upper and lower limbs, instead of just focusing on waist and abdominal muscles;

Friends who are weak and older should first try to determine the minimum number of times they can complete according to the standard requirements, and then gradually increase the number of exercises after adapting to 6 ~ 8 weeks or more;

Don't overstretch your back muscles during practice to prevent muscle strain;

After a group of movements, pay attention to relaxing the back muscles with a back massager.

Backward walking method

Some friends try to use the exercise method of walking backwards, because the tilt direction of human pelvis is opposite to the normal walking direction, so the tension of waist muscles is relaxed and adjusted, which is conducive to the rehabilitation of strained parts; In addition, walking backwards can also strengthen the blood circulation of erector spinae and ankle, muscle ligaments around knee joint, cervical vertebra and other parts, and play a role in relaxing tendons and activating collaterals and strengthening bones, so persistence can play a certain role in improving the symptoms of low back pain.

When walking backwards, you should choose a relatively open, flat and safe venue. Hands akimbo or swing from side to side, chest out and abdomen in, tiptoe slightly off or gently wipe the ground to walk. Take a deep breath when walking backwards, that is, take a deep breath when starting and take a deep breath when walking backwards. If you practice repeatedly, you can walk in a straight line or turn in circles according to the situation of the venue, preferably twice a day. In addition to preparing and relaxing, you can walk backwards for 5 ~ 10 minutes at a time. Walk backwards step by step, do what you can, walk at a moderate pace, and relax. A little sweating and slight fatigue will disappear into a moderate amount of exercise in the morning after exercise.

Traditional fitness

China's traditional body-building exercises emphasize "waist as the axis" and regard waist activities as the foundation of life. Tai Ji Chuan, Wuqinxi and Baduanjin all focus on waist activities. The commonly used methods are: twisting the waist to the hip, pitching and stretching the waist, bending left and right, arching the waist in a bridge shape, turning the waist to the back and so on. Through these exercises, we can improve the blood circulation of the back, exercise the muscles of the back, and prevent lumbar muscle strain and backache. It should be noted that the intervertebral and paravertebral ligaments in the elderly are relatively loose, and the intervertebral disc has gradually become fibrotic. For example, excessive waist activity will exceed the normal bearing capacity of ligaments, but it is easy to get injured. Therefore, the range of waist and back activities should be smaller, and the movements should be gentle and gentle. Before you start exercising, do the necessary preparatory activities.

Simple physical therapy

If you think the traditional fitness exercise is very complicated, here are some reliable and easy-to-use physical therapy methods. If you insist on doing it once before going to bed and once in the morning, you will get satisfactory results.

Waist flexion and extension movement

Stand with your feet shoulder width apart, with your hands akimbo, then lean forward completely and stretch back four times. Try to relax your waist muscles during exercise.

Waist rotation

Same posture as before. The waist rotates clockwise and counterclockwise once each, and then rotates alternately from slow to fast, from big to small, clockwise and counterclockwise for 8 times each.

Arch bridge type

Lie on your back, bend your knees, and lift your hips with your feet, elbows and back of your head, such as an arch bridge. With the enhancement of muscle strength, you can no longer support with elbows, but practice with your feet and the back of your head as fulcrums. Repeat 20 ~ 40 times.

Swallow style

In prone position, put your arms on your sides, straighten your legs, and then lift your head, upper limbs and lower limbs hard, keeping your elbows and knees straight all the time, like a swallow. Repeat 20 ~ 40 times.