There is no conflict between fitness and lumbar spine. On the contrary, it is an important way to relieve pain and finally eliminate it by strengthening the muscle strength of the waist through fitness and making the lumbar spine more stable.

But be sure to choose a good form of action and avoid blind training, especially the action that needs or may cause you to bend over.

Pain stage (about the first 2 weeks). Through low-intensity exercise, increase waist blood flow and relieve pain. Pay attention to abdominal muscles and lumbar muscles, and reduce pelvic and lumbar movements.

Dead insect type ↓

Hold for 5 seconds and then switch to the other side, 30 seconds at a time, and repeat for 3 times.

Bird dog style

Hold for 5 seconds, then switch to the other side for 2 minutes.

The pain is obviously relieved (about 2-4 weeks). Slightly increase the intensity of exercise, strengthen the strength of transverse abdominal muscles, oblique abdominal muscles, oblique abdominal muscles and multifidus muscles around the lumbar spine through special actions, so that the lumbar spine and even the whole spine can better resist rotation.

Side plate ↓

Every time 10 second, repeat 10 times.

Palov recommended ↓

After elastic belt pulls it out, hold it for 5 seconds before taking it back. Repeat 10 times.

After the pain completely disappeared. Try to restore more fitness movements.

Hip hinge ↓

Experience spinal neutrality (slight lumbar lordosis)

Unilateral bench press or unilateral rowing ↓

To test whether you can keep your spine neutral through core strength, be sure to use a small weight.

abstract

All actions that make the waist bear too much weight, lean forward too much or rotate too much are unfavorable to the intervertebral disc.

When squatting, pulling and swinging the kettle bell, we must pay attention to the action norms.

Under normal circumstances, the above training will not aggravate low back pain.

When you need to bend over, bend your knees as much as possible.