Even if exercise is a safe way to relieve low back pain, it can't be casual.

For example, low back pain caused by lumbar spondylolisthesis is not suitable for lumbar posterior movement in the early stage, as shown in the following figure.

The backward movement of the lumbar spine will concentrate the pressure on the posterior side of the lumbar spine, making it easy for the lumbar spine to slide forward.

For example, low back pain caused by lumbar disc herniation, early bending forward is more likely to produce pressure on the front side of the disc, prompting the protrusion to move backward, which will stimulate nerves and aggravate symptoms.

However, if you have not been diagnosed with lumbar spondylosis and your back pain is only caused by sitting for a long time, then the restriction is not so great.

At ordinary times, you can control low back pain by doing routine waist stretching exercise and low-intensity deep muscle strengthening exercise of waist and buttocks. (Note: Don't support the swallow with a flat plate as soon as you come up. )

Waist stretching exercise

Action points:

Sitting posture, keep your waist straight and lean forward; The chest is close to the thigh, and I feel a slight stretch in my back for 10-30 seconds; 30 times a day, can be divided into 3 groups. Strengthen the exercise of waist and hip muscles

Action points:

Kneel on your knees and support the ground with your hands; Keep your waist stable and upright, and slowly lift your left hand and right leg to both sides (pictured); Return to the original position, change the right hand and left leg to repeat the action; 30 times a day, can be divided into 3 groups. Action points:

Lie on your side and bend your knees 90 degrees, and your thighs and body are about 45 degrees; Keep the pelvis from shaking back and forth, and slowly open the upper knee like a shell (pictured); Can be carried out slowly and continuously 10- 15 times, 3 groups a day. If you feel uncomfortable, you can reduce the number of times or stop acting temporarily. If you can easily complete these exercises, you can gradually increase some exercises with slightly higher intensity, such as supine hip bridge and flat support.

Note: However, if the waist pain increases during or after exercise, it is necessary to reduce the amount of exercise or the range of exercise, or even stop exercising temporarily.

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