Then why does our waist hurt? First of all, it depends on what causes the problem.
In addition to lumbar disc herniation, the most common cause is the shortening of hip muscles and posture errors caused by muscle coordination control errors. Muscles tend to be on the weaker side, such as abdominal muscles, hamstring muscles and gluteal muscles, while erector spinae and gluteal flexors on the other side tend to be shortened. These conditions lead to pelvic anteversion, lumbar protrusion and uneven disc load. At the same time, it causes pain by itself, and the body contracts all muscle areas to prevent them from being destroyed, which also causes muscle tenderness and pain. To help you solve this problem, here are five tips that you can easily follow.
The first one is to do the reverse movement that causes pain in your lower back. Don't lean forward, try to adjust the neutral position of the spine to get the correct feeling of this action. Imagine that you have a bucket in your pelvis. Try to pour the water out of your back. You can do this from different positions. Some postures are difficult to adjust, others are better, but all these postures will help you get the right coordination.
The second is to stretch the muscles that are responsible for tilting your pelvis forward, because muscle tension can also cause pain in our lower back. So what should be done to alleviate it? We can stretch our knees to different positions on the chest. This folding position can offset the arch back and stretch your erector spinae.
The third action is lunge stretching. You try to eliminate hunchback posture and aim at normal bending of the spine. This action can stretch your hip flexors. Of course, you should stretch on both sides to avoid imbalance. For proper muscle tension, you can use a foam shaft or massage ball. The principle behind this method is very simple. You can release muscle tension after putting pressure on your muscles. Stress can improve blood circulation and improve the ability to metabolize waste.
The fourth is to improve the weak muscle strength and enhance the strength of our hips and hamstrings. The gluteal bridge is a good action to strengthen the hamstring and gluteus maximus. If you think the movement is relatively simple, you can practice different variants of this movement to improve the difficulty, but remember, no matter which variant, don't arch your back and ensure that your pelvis leans back. You can try one-legged hip bridge here to increase the difficulty.
The fifth movement is plate support, which is an overall movement to strengthen the core muscles, if done correctly. If you are strong enough to keep your pelvis backward, you can also try variant movements. Another movement is to go up the steps alternately. The goal is to move smoothly, keep your core stable, ensure the pelvis to lean back, and strengthen the legs and hips. These movements are of great help to low back pain.
By choosing the right exercise and exercising, most of the low back pain can be easily recovered. The above movements are very simple and effective, but if you want to do a full-body exercise, you can put these movements together for circular training.
If you happen to be confused about this, you might as well try. It can be done easily at home, and there is no space restriction. If you practice more and pay more attention to posture problems in daily life, you can effectively relieve the pain in your back.