You can feel the strength deep in the transverse abdominis muscle. Complete 2 groups in 15 seconds. Alternate leg lift on supine: This action needs to activate transverse abdominis. On the basis of alternately lifting the legs, the waist sticks to the ground, and the wrong action is often that the waist arches when the legs start to lift. Repeat 12 to 16 times to complete 2 groups. Kneel and stretch your hind legs. This action requires stretching the hind legs while keeping the waist stable without any shaking. This movement seems to be a leg movement, but the focus of training is the ability of the spine to resist rotation and maintain stability. Repeat 12 to 16 times to complete 2 groups.
Kneel on the opposite side and straighten your hands and feet: this action requires keeping your waist stable, not shaking, extending your hands forward, and keeping your spine stable. Repeat 12 ~ 16 times to complete 2 groups; Hip bridge Hip bridge is a classic rehabilitation training for low back pain. Pay attention to the speed of rehabilitation training. Repeat 12 to 16 times to complete 2 groups; Kneeling posture board adopts kneeling posture, which greatly reduces the pressure on lumbar spine and activates transverse abdominis muscle. Hold on for 30 seconds, two groups. Lie flat on the floor or bed and bend your legs so that your knees are close to your chest. When the pain is tolerable, hold your legs and gently and slowly bring your knees close to your chest. Hold for a second or two, then release your legs and return to the starting position.
In order to relieve low back pain and reduce recurrence, we need to pay attention to the following points: (1) Keep warm in cold and humid seasons; Avoid standing and sitting for a long time; Correct bad sitting posture, standing posture and lying posture; Usually pay attention to the functional exercise of back muscles; Avoid overweight waist and bending over for a long time. The bed should not be too soft when sleeping, so you should take the supine position.