Suzuki Yong (president of Otsuka Orthopedic Hospital) must have muscles to maintain the correct posture, so as not to want or aggravate low back pain, and the occurrence of "pelvic skew" must be curbed. Therefore, we must always pay attention to whether the posture is correct in our daily life. But even if you understand this truth, it is difficult to do it. It is much more difficult to maintain a standard posture that does not cause low back pain. When we pay attention, we can keep the correct posture, but when we relax carelessly, we will soon return to the original bad posture. Then, the question is, why can't we keep the correct posture? That's because we lack the muscles necessary to maintain the correct posture. In other words, "if you want to eliminate the good posture of low back pain and prevent the pelvis from being skewed and displaced, you must have enough muscles to support your body." Editor's recommendation: Does it hurt when the weather is cold? Rehabilitation doctor 3 strokes to strengthen the waist and abdomen to prevent flashing to the waist! ) Muscle is the pump of the whole body! Usually, you should move more if you have nothing to do. Our bodies can move freely, and we must rely on blood to transport oxygen and nutrition to all corners of our bodies. At this time, it is necessary to pump blood out. Blood acts like a pump's heart and muscles. In fact, "muscle is called the second heart, and it plays a very important role in the process of sending blood to the whole body." One of the evidences is that our hands and feet will get hot after exercise. This is because exercise causes muscles to stretch and contract, which produces a pumping effect and pumps blood out of the whole body. As mentioned earlier, the cause of low back pain may be pelvic tilt or loss of waist flexibility, but there is actually another reason, that is, "insufficient muscle strength and reduced muscle movement lead to poor blood circulation." Exercising muscles, in addition to maintaining the correct posture and ensuring that the bones are not skewed, is also very helpful for the blood to really run throughout the body. When the blood flows smoothly, the body can move freely and the pain can be alleviated. Exercise is very effective in restoring the softness of the waist, but the key is to choose what kind of exercise to exercise the muscles. It is better to be the kind that "all muscles can use it". For example, swimming or striding with your hands swinging. On the contrary, it is not recommended that golf or tennis always exert force in the same direction (swing or racket) and only twist one side of the body. Exercise that continuously exerts pressure on one side of the waist may cause low back pain. Therefore, "people who want to integrate sports into their daily lives, please don't choose sports that only move to one side of their bodies, and make sure that all muscles will be used." The purpose of exercise is: "let the body have enough muscles to maintain the correct posture, and then stay away from low back pain." Rest is naturally painless because of less exercise, but it is not the method to treat low back pain. Let's build a strong waist that can withstand exercise or load! Exercise essentials Next, introduce "muscle strength strengthening exercise to prevent low back pain". Whether you are an old hand or a beginner in muscle strength training, please start with the first edition. After completing the initial version, if you feel "ok", skip one level and move on to the advanced version. If you think it is difficult to make the first edition, your body will be very painful and unable to move, and there may be serious internal injuries or unknown hidden diseases, please be sure to consult your family doctor. Suzuki Yong (president of Otsuka Orthopedic Hospital) must have muscles to maintain the correct posture, so as not to want or aggravate low back pain, and the occurrence of "pelvic skew" must be curbed. Therefore, we must always pay attention to whether the posture is correct in our daily life. But even if you understand this truth, it is difficult to do it. It is much more difficult to maintain a standard posture that does not cause low back pain. When we pay attention, we can keep the correct posture, but when we relax carelessly, we will soon return to the original bad posture. Then, the question is, why can't we keep the correct posture? That's because we lack the muscles necessary to maintain the correct posture. In other words, "if you want to eliminate the good posture of low back pain and prevent the pelvis from being skewed and displaced, you must have enough muscles to support your body." Editor's recommendation: Does it hurt when the weather is cold? Rehabilitation doctor 3 strokes to strengthen the waist and abdomen to prevent flashing to the waist! ) Muscle is the pump of the whole body! Usually, you should move more if you have nothing to do. Our bodies can move freely, and we must rely on blood to transport oxygen and nutrition to all corners of our bodies. At this time, it is necessary to pump blood out. Blood acts like a pump's heart and muscles. In fact, "muscle is called the second heart, and it plays a very important role in the process of sending blood to the whole body." One of the evidences is that our hands and feet will get hot after exercise. This is because exercise causes muscles to stretch and contract, which produces a pumping effect and pumps blood out of the whole body. As mentioned earlier, the cause of low back pain may be pelvic tilt or loss of waist flexibility, but there is actually another reason, that is, "insufficient muscle strength and reduced muscle movement lead to poor blood circulation." Exercising muscles, in addition to maintaining the correct posture and ensuring that the bones are not skewed, is also very helpful for the blood to really run throughout the body. When the blood flows smoothly, the body can move freely and the pain can be alleviated. Exercise is very effective in restoring the softness of the waist, but the key is to choose what kind of exercise to exercise the muscles. It is better to be the kind that "all muscles can use it". For example, swimming or striding with your hands swinging. On the contrary, it is not recommended that golf or tennis always exert force in the same direction (swing or racket) and only twist one side of the body. Exercise that continuously exerts pressure on one side of the waist may cause low back pain. Therefore, "people who want to integrate sports into their daily lives, please don't choose sports that only move to one side of their bodies, and make sure that all muscles will be used." The purpose of exercise is: "let the body have enough muscles to maintain the correct posture, and then stay away from low back pain." Rest is naturally painless because of less exercise, but it is not the method to treat low back pain. Let's build a strong waist that can withstand exercise or load! Exercise essentials Next, introduce "muscle strength strengthening exercise to prevent low back pain". Whether you are an old hand or a beginner in muscle strength training, please start with the first edition. After completing the initial version, if you feel "ok", skip one level and move on to the advanced version. If you think it is difficult to make the first edition, your body will be very painful and unable to move, and there may be serious internal injuries or unknown hidden diseases, please be sure to consult your family doctor. To what extent should I exercise? Basically, the amount of exercise must "not affect the next day's life." If you feel pain or discomfort the day after exercise, it means that you exercise too hard and too hard, and even a night's rest can't eliminate physical fatigue. At this time, don't exercise this day, let your body have a good rest first. Then, "the next day, reduce the number or intensity of doing it, slow down the pace a little, and ensure that you can get up refreshed the next day without affecting your daily life." Don't force it, "just do what you can." Gradually increase the load-bearing capacity of muscles. The word "slowly" is very important when doing muscle strength training. Please increase the exercise time appropriately, and then further challenge the advanced version after you are sure that you can. Choose the exercise that suits you: People with low back pain "may have a little pain at the beginning of stretching, but they should feel more comfortable after finishing". Please use this standard to grasp the exercise intensity that suits you. But don't bite the bullet and do it. Please do what you can. Choose the exercise that suits you: If you don't have low back pain now, try every movement, complete all challenges and exercise your muscles. Of course, you don't have to force yourself to do all the movements every day. Please consider the situation of the day, choose the training that suits you, and practice step by step. When is the basic stretching exercise to improve low back pain, sitting and twisting your waist and making a beautiful look back? At work or at home, you can do it when you have time. Basic posture 1. Sitting in a chair with one foot rolled up. 2. Elbows on different sides are pressed on the knees of rolled-up feet. 3. Grab the back of the chair. 4. Feel the stretching of hip muscles. You can sit on the floor without a chair. Twist your body left and right. 5. Twist the upper body, look back as far as possible, and keep your back straight when doing it. 6. Put your hand against the rolled foot and twist your lower body to the other side. 7. Return to the basic posture and repeat 10 times. When do you stand up, stretch your arms and stretch your body? At work or at home, you can do it when you have time. Basic posture: 1. Put your hands on your head. 2. Hold the hand on your head with the other hand and make it close to your ear. Keep your head straight and your chin not inward. The gap between arms and ears in NG posture is too large. Tilt to the left and right. 4. Hold your head up and chest out, and lean sideways when holding the hand over your head with the other hand. 5. Keep your arm as close to your ear as possible and feel that one side of your body is really stretched. 6. Return to the basic posture and do 10 times left and right. NG posture looks from the side, and the head and body lean forward in a "ㄑ" shape. When do you stretch the muscles from your hips to the back of your thighs? Just do it while watching TV. Basic posture 1. Sit on a chair with one foot up. 2. The ankle of the cocked foot should be placed right on the knee of the lower foot. The ankle of the inclined foot in NG posture exceeds the knee of the foot below. Lean forward. 3. Keep your back straight, lean forward and try to keep your cocked feet close to your chest. 4. I feel that the upturned feet are sour and tight from * * to the root of the leg, which is the proof that the muscles are pulled apart. 5. Return to the basic posture and repeat 10 times. When lyiNG prone in ng posture, the head is low and the back is arched. This article is excerpted from "Rehabilitation Methods for Changing the Back and Leg Pain of 200,000 People"/Suzuki Yong (Dean of Daquan Osteopathy Hospital)/Happy Culture.