1, stretching. Stretching exercises have the same effect on relieving back pain as yoga. By stretching the limbs up, down, left and right, you can exercise all the important muscle groups of the human body, especially the trunk and legs. Exercise for 40 to 50 minutes at a time, and the effect will be better if the movements are diversified.

2. strength. Cassie Keller Le, an American fitness coach, found that proper muscle strength training can help prevent and relieve back pain. The main exercise movements are hanging chairs, leaning up and pushing-ups, squatting and leaning over to row.

Step 3 swim. A study of 20 13 shows that if long-term sedentary adults receive "hydrotherapy" five times a week, their back pain will be obviously relieved after two months, and it will also be effective for pregnant women's back discomfort.

4. Tai Chi. This kind of China Wushu, which has a soothing effect, has a miraculous effect on relieving low back pain. According to the research of American Rheumatology Association, the intensity of patients' pain decreased by about 13% after practicing Tai Ji Chuan for 40 minutes twice a week for 10 week.

5. pilates A recent study published in the European Journal of Physiotherapy and Rehabilitation Medicine shows that if you practice Pilates for five hours a week for six weeks, the pain will be significantly reduced. After 6 months, not only the pain basically disappeared, but also the patients' mood was more stable and their quality of life was higher.

Reference source: People's Daily Online-Six kinds of exercises for sedentary backache relieve backache.