Many people's health keywords include "keeping waist", "keeping legs" and "keeping knees", but they ignore the spine that supports the whole trunk of the human body. As the saying goes, "the back is one inch thin and the life span is ten years", which shows the importance of back maintenance, and the back thickness often appears thick. Summer is coming, how can we keep our backs thin?

Fat back leads to many chronic diseases.

There is a spinal cord in the spine. Nerves branch from the spinal cord and spread all over the body. The brain directs the activities of the whole body through the spinal cord and neural network. Sitting at a desk for a long time will increase the pressure on the spine, and the muscles of the back, including the neck and neck, will be stiff. Constant tension can also lead to muscle relaxation, leading to backache. If the spine is not strong enough, scoliosis, hunchback, disc herniation, etc. It may happen, which will not only make the body easily out of balance, but also easily induce various chronic diseases, cause disability and even endanger life.

Five actions to exercise back muscles

1. prone position

Lie on your stomach with your arms close to your body and your face facing one side. Take a few deep breaths, you can completely relax and keep it for 4 ~ 5 minutes.

Step 2 stretch on your stomach

On the basis of prone position, lift the upper body, bend your elbow to support the upper body, take a few deep breaths and completely relax for 4 ~ 5 minutes.

3. Prone and supine postures

Put your hands on the ground from prone position and lift your upper body. The pelvis, buttocks and waist must be completely relaxed, and the waist droops 1 ~ 2 seconds to restore the prone position.

Repeat the above actions, the upper body is gradually raised, so that the back can be stretched to the maximum extent. If you feel pain relieved or concentrated, you can keep your waist drooping 1 ~ 2 seconds, and do at least 10 exercises in each session.

stand

When the conditions do not allow prone movement, you can do standing stretching. Stand with your feet slightly apart, put your hands on your waist, put your fingers back, bend your torso back above your waist, and use your hands as props to keep back to your starting position 1 ~ 2 seconds. This exercise can also prevent the further development of low back pain.

Step 5 lie on your back and close your knees

Lie on your back, bend your knees, then put your hands around your knees, and pull your knees as far as possible to your chest in a balanced way, holding for 1 ~ 2 seconds, and then return to your original position. Be careful not to look up during exercise and don't straighten your knees when you recover. After flexion exercise, you must do prone stretching exercise.

It should be noted that back protection focuses on the daily maintenance of the back. If you have serious back problems, you should seek medical advice in time.

Timely medical treatment