After doing weight-bearing training, although we keep our back muscles tense during training, the spine will still be under great pressure. We should do some exercises that can relax the spine, such as twisting the waist, pull-ups and hanging the horizontal bar, so as to stretch the spine and reduce the load brought by weight-bearing training. Of course, one more thing, don't choose too high a weight when doing weight training, to prevent the spine from being damaged at once, and the consequences are very serious.

After weight training or weight training, my back will be sore or tight. Excluding bad posture or compensation, people often say that the body will press the spine when pressing the weight, so after doing weight training (barbell squat), you can do some actions to reduce the pressure on the spine.

We can stand and spread our legs, stabilize our center of gravity and put our hands on our hips. Then twist the waist in circles and relax the waist. Twist for 30 seconds to 1 min. A group of three times, a total of two groups. You can also do waist stretching exercises, with your feet open, put them in a position that you think is highly suitable, open your hands, bend over and touch your toes, and keep 15 to 30 seconds.

It is relatively simple to practice horizontal bar stretching. By self-weight traction, the joint pressure can be reduced and the soft tissue near the spine can be loosened. If conditions permit, swimming effect can also be achieved. Stretch the horizontal bar, pull the horizontal bar with both hands, relax the whole body, hang along the weight of the body for ten to twenty seconds, let go and rest, do it ten to twenty times repeatedly, and stick to it in the morning and evening.

Even if it's not weightlifting training, many people sit all day now. Because of their posture, their backs are not straight, so the weight of their bodies will fall on their spine, and it is inevitable that they will have backache at the end of the day. Therefore, in your spare time, you can do more such actions to relax your spine and prevent lumbar disc herniation for a long time.