I believe many friends have heard this proverb. All along, "walking backwards" has been recognized as a healthy exercise mode, and many popular science articles on the Internet have pointed out that it can help the recovery of lumbar diseases and has a certain health care effect on lumbar vertebrae.

So many patients' friends will ask us when they see a doctor:

This issue of the column of "medical forest bonesetting" will answer your questions and talk about the question of "whether walking backwards can really protect the lumbar spine and promote the rehabilitation of lumbar spondylosis" from a professional point of view.

What are the advantages of "walking backwards"

Walking backwards, as the name implies, is the opposite of the direction we used to walk forward, with our legs alternately stepping backwards.

When we walk backwards, our body functions will be adjusted accordingly to adapt to the change of walking direction. These adjustments can bring many benefits to our health.

The shape of a healthy person's spine is upright, but when walking forward, many people will keep their spine forward and their pelvis forward because of bad habits or bad road conditions. In the long run, if the spine bends forward, there will be a slight hunchback posture, and the protrusion of lumbar intervertebral disc may lead to aggravation of the disease and low back pain.

Because the spine has the physiological characteristics of slight backward extension, when walking backward, we will naturally keep the posture of the spine backward and the center of gravity of the pelvis backward, which can correct the hunchback posture caused by the forward bending of the spine to some extent, relieve the pressure of the intervertebral disc and relieve the low back pain caused by the protrusion of the lumbar intervertebral disc.

When walking backwards, because it is impossible to observe the road conditions in the direction of travel through eyes, in order to prevent falling, the body will maintain a high degree of sensitivity to the surrounding things and pay attention to maintaining balance. So walking backwards can exercise the balance function of cerebellum and the coordination ability of the body to a certain extent.

From the above three points, the exercise method of "walking backwards" has many benefits, but we rarely recommend this exercise method to patients and friends. Why?

"Going backwards" is risky.

Because "walking backwards" also has certain risks. If you are not careful, you may not exercise and hurt yourself!

When walking backwards, our vision is limited, and we can't observe the road conditions in the direction of travel through our eyes. If the venue is not chosen properly, it is easy to do harm to yourself or others if you exercise in a busy and crowded venue.

Even in an empty and flat place, it is difficult to judge and avoid potential dangers in advance, and it is also easy to bump and get injured.

Lead to lumbar muscle strain

If muscles (such as biceps femoris, erector spinae, etc. People who are used to walking backwards and keeping their spine backward usually lack exercise, and their strength will be weak.

When the muscle strength is too weak, once the "backward walking" time is too long and the exercise intensity is too high, maintaining the posture of the spine for a long time will lead to problems such as muscle soreness and strain.

Lose one's balance and fall easily.

For middle-aged and elderly people, because of poor balance ability, it is easy to lose control of balance when walking backward for too long, and unstable walking leads to falls and injuries.

Practice is safe and guaranteed.

Generally speaking, the formation of lumbar spondylosis is mostly due to the long-term posture that the human body leans forward in the spine and pelvis.

There are two main reasons for this bad attitude:

Therefore, the maintenance of lumbar spine depends on two aspects:

Lin Dingkun Grassland Aerobics edited by Professor Lin Dingkun has the effect of maintaining the knee joint and spine. Among them, the action of "swallows flying to lie prone" is consistent with the exercise effect of "walking backwards" at the waist, which is safe and reliable and can be done while lying in bed.

Action essentials

skill

When middle-aged and elderly people lift their upper body, they don't need to adhere to the action standard, but they can do what they can to avoid injury.