Sedentary will make the flexors and hamstrings tense, make the lower back bear the pressure of the body, and cause low back pain! But you know what? Even if you want to go to the gym to exercise, it may be worse for your lower back! Because squatting and jogging will also pull the muscles of the lower back, even regular exercise may not be able to relieve the symptoms of low back pain. Avoid strenuous exercise, stretching is a very effective solution, and there are no side effects, which can improve the flexibility of the whole body. Because tight flexors, decreased muscle elasticity and stiff back are the chief culprits of low back pain. Daily burn, an American fitness website, puts forward five stretching exercises to solve the problem of low back pain. 1.4-shaped stretching can relieve muscle tension caused by excessive use of lower back, sedentary, squatting or jogging. (1) Lie on your back with your feet on the floor, your knees bent at a 90-degree angle, and a rolled towel under your hips. (2) Put your left ankle on your right knee and relax your left foot. (3) Keep your feet moving towards your chest in this action until your left foot is directly above your left hip. (4) Keep your head on the floor, put your right hand through the gap between your feet, and put your left hand behind your left hip to shake hands. (5) Slowly stretch the pubic bone until the lower back is slightly bent. Keep the ribs in the original position and lie flat on the floor. (6) Breathe evenly for 30 seconds before changing sides. This is to reduce the elasticity of hip flexors and abdominal muscles because of sitting, cycling and jogging. (1) One side of the body is next to a wall or chair. Step back with your right foot and don't touch the ground with your ankle. Slowly retract the pelvis, flatten the bent lower back and push the pubic bone forward. (2) Put your left hand on the wall or chair, and raise your right hand over your head. (3) Bend to the left, so that the muscles of the right abdomen and right hip flexor have a feeling of stretching. Hold for 30 seconds and repeat on the other side.
3. Leg swing makes the back more flexible and relaxed. The high flexibility of the back means that there is less pressure on the lower back when walking or retraining. (1) Put your knees and palms on the ground, with your hands directly below your shoulders and your knees below your hips. Elongate the spine and slightly concave the lower back. (2) Put your knees on the floor, lift your right foot slightly into the air, put it on the left, and look behind your left shoulder. You will feel a slight stretch on the right side of your body. (3) Pause, swing your right foot to the right and look over your right shoulder. Change your feet. Repeat. 4. Stretching the calf and hamstring muscles will have a fixed action pattern because of the stiffness of the body. After a long time, a lot of pressure will accumulate in the lower back. (1) Lie flat on the ground with your knees bent and your feet flat on the floor. (2) The hips are placed on the floor, and the back waist is slightly bent. Slowly lift your left foot and relax it to make it form a 90-degree angle with your body shape. Straighten your knees as far as possible, without pain, and face your ankles to the ceiling. (3) When doing this action, even if the body is soft enough, the included angle between the foot and the body should not exceed 90 degrees. Once it exceeds a certain angle, it will pull to the lower back. (4) Repeat for 6-8 times, the last time in the stretching action, the left foot stops for a few seconds, and then repeat on the other side. It can counteract the pressure exerted on the spine when you are sitting in a chair. (1) Roll up a towel and put it under the scapula. Lie flat with your knees bent at a 90-degree angle and your feet flat. (2) Put your arms on both sides of your head, and your elbows can be bent or vertical. (3) The pubic bone is slightly adducted, and the lower back is flat on the floor. (4) If you feel uncomfortable with your neck, you can put a small pillow or towel. Relax, feel your body stretch, breathe, and hold on for a minute.
Lie down and stretch for 2 minutes every day to say goodbye to low back pain!