In our life, many office workers are prone to lumbar muscle strain because of sedentary. The most obvious symptom of lumbar muscle strain is lumbago, which often gets better after a period of rest, but it will always recur, which will seriously affect our lives. Our usual physical exercise plays a great role in preventing the recurrence of lumbar muscle strain. Let's take a look at the lumbar muscle exercise of lumbar muscle strain.

Lumbar Back Muscle Exercise for Lumbar Muscle Strain

Turn your back and beat your back.

Legs apart, shoulder width apart, upright, relaxed, slightly bent, arms naturally drooping, hands half clenched. Turn left and waist first. Turn right again. The arm naturally swings back and forth with the left and right rotation of the waist. With swing force, alternately tap the waist and abdomen with both hands in tandem, and the strength can be determined as appropriate. Turn your waist left and right 1 time, and do it 30~50 times according to your illness and your own situation.

"Swallow Flying" Action

People lie prone with a pillow on their abdomen, hands behind their backs, head tilted as far as possible, and then relaxed. You can't bend your knees when doing this action. Do it once every morning and evening, about 10 minutes each time. You can also lie on your back on the bed, take off the pillow, push your head back against the bed and lift your shoulders.

Keep the right posture.

People who study in the office for a long time should pay attention to maintaining a good sitting posture and the height of the chair should be appropriate. When the legs are bent 90 degrees, the thighs are parallel to the ground. The waist does not need to be too straight, and the back is appropriate, keeping 100 degrees ~ 1 10 degrees with the thigh plane. It is best to use a cushion with a protrusion at the waist to provide support for the waist and relieve stress. When there is no cushion, the chair surface should be filled in the buttocks, so that the lumbar spine can rely on it. Never hang in the air.

Moderate exercise

It is best to choose moderate intensity exercise, such as brisk walking, jogging, swimming, etc. Excessive exercise intensity may also damage the lumbar spine. Tai Ji Chuan, Wuqinxi, aerobics and other traditional fitness methods are also good choices.

Avoid overwork

As the center of human movement, the waist is overworked, which will inevitably cause injury and low back pain. Therefore, all kinds of work or labor should be combined with rest. Pay attention to the warmth of the waist to prevent the waist from catching cold.

Many people know that doing more physical exercise at ordinary times is good for our health. After understanding the back muscle exercise method of lumbar muscle strain, we must pay more attention to our living habits, especially many office workers try not to sit for a long time, and we must pay attention to the combination of work and rest in the process of going to work.