1. Exercise abdominal muscles and back muscles.
At ordinary times, we should strengthen the exercise and protection of back muscles and intervertebral ligaments, and strengthen the strength training and flexibility training of legs. You can often take part in Tai Ji Chuan, Wuqinxi and aerobics. These traditional fitness methods are beneficial to prevent lumbar muscle strain.
2. Swallow style
In prone position, put your arms on your sides, straighten your legs, and then lift your head, upper limbs and lower limbs hard, keeping your elbows and knees straight all the time, like a swallow. Repeat 20 ~ 40 times.
3. supine health care method
The patient takes the supine position. First, his feet, elbows and head are supported on the bed at five o'clock, and his waist, back, buttocks and lower limbs are forced to stand slightly away from the bed surface. When he feels tired, he will return to a calm supine position to rest. Repeat this method for about 10 minutes, and exercise once in the morning and once in the evening.
Turn your hips and hold your waist.
Legs apart, slightly wider than shoulders, upright and relaxed, hands akimbo, breathing evenly. The hips first move to the left, then forward, right and backward, and make a horizontal circular motion around the central axis of the waist. Hip rotation 1 time is 1 time, which can be carried out as appropriate.
15~30 times, and then do the same action in the opposite direction. Its turning range can be gradually increased. The upper body should be basically upright, the waist should move with the rotation of the crotch, and the body should not lean forward and backward too much.
Turn around and beat your back.
Legs apart, shoulder width apart, upright, relaxed, slightly bent, arms naturally drooping, hands half clenched. Turn left and waist first. Turn right again. The arm naturally swings back and forth with the left and right rotation of the waist. With swing force, alternately tap the waist and abdomen with both hands in tandem, and the strength can be determined as appropriate. Turn your waist left and right 1 time, and do it 30~50 times according to your illness and your own situation.