How to do waist stretching?
1, sitting and stretching
Sit in a chair with your feet together and your back straight. The right leg is placed on the left leg, and the outside of the right foot is placed above the left knee. Sit in a chair, tighten your abdomen and arch your back as much as possible. Put one hand on your knee and press down to fix your knee.
2.c-curve
Kneeling on the ground, legs on the ground, about 30 cm away from the hips. Elbows outward, hands crossed, placed under the foot fossa, the body leans back slightly, making the pelvic floor muscles exert strength. At the same time, bow your head and abdomen, and bend your back. Breathe through your nose, inhale air at the same time, further abdomen, lift your left foot like it is attached to the wall, and then push your right foot down. After these actions, restore your body to its original state. Then, repeat the C-shaped curve, and alternate the left and right feet for five times on each side. In this process, set corresponding goals according to your physical condition.
3. Active pigeons
Start in a prone position, support the ground with both hands, lift your left knee until it is close to your shoulder, put your ankle on your right hip, and support your body with your forearm. Keep your feet on the ground, keep your eyes on the ground and stand up. If your body is flexible enough, try to lower your chest close to the ground, keep your hands straight and put them in front of your body.
The abdomen is kept closed, the muscles at the bottom of the disc are tightened, and the toes are bent to the ground, accompanied by gluteus maximus. Press the heel down hard, but be careful not to hurt your body. The left and right feet are exchanged five times. At each interval, you can bend your knees and relax a little.
Step 4 bend over and support
Lie prone on the floor and start to slowly lift your upper body, while tightening your abdomen and keeping your pelvis flat on the floor. Forearms are supported on the ground. If the lower back feels relaxed, you can try to straighten your arms completely, let your spine stretch to a larger angle, hold for 10 second, and then repeat 10 times.
5, one leg tuck
Lie flat on the ground, straighten your knees, slowly lift one leg and bend your knees, hold them in your hands and move closer to your chest. Hold for 30 seconds, then return to the starting position and switch to the other side. Repeat 10 times.
6, cat balance
Starting posture, the limbs are supported on the ground, slowly lift the right leg to extend backward, then lift the left arm to extend forward, hold 10 second, return to the starting posture, and repeat 10 times alternately.
How to protect your back every day?
1, after getting up every morning, you should first exercise your waist. Usually doing more exercises such as contracting abdominal muscles and stretching lumbar muscles, as well as walking, walking backwards, riding a bike and so on can prevent and relieve low back pain.
2. Ensure the safety of your home and work environment, and avoid waist injury as much as possible. When you take part in activities that are easy to trip and slip, you should minimize the risk of waist and back injuries.
3. Sedentary people are most likely to suffer from lumbar vertebrae and cervical spondylosis when facing the computer for a long time. Therefore, it is very necessary to ensure the correct sitting posture during daily working hours. Don't keep a posture for a long time, stretch properly, and get up with your back against the seat.
4. Our normal spine has an S-shaped physiological curvature. Poor posture, too high pillow and too soft mattress during sleeping are not conducive to the physiological bending of the spine, which makes the lumbar muscles tense and stiff and the blood circulation poor, which is not conducive to the rehabilitation of lumbar disc herniation. So when we want to sleep, the height of the pillow and the hardness of the mattress should be moderate, and the hardness of the mattress should be comfortable, because people will not sag and deform when sleeping on it.
5, the stimulation of cold air is not conducive to blood circulation in the waist, stimulating nerves to aggravate the symptoms of lumbar disc herniation and make the pain worse. Therefore, our waist keeps warm and cold, so we can apply hot compress to the waist, promote blood circulation and help relieve pain symptoms.
6. Don't eat irritating food. Because of the compression and stimulation of the nerve after lumbar disc herniation, the nerve is more sensitive to external stimuli, and it is equally sensitive to the stimulation of cold, alcohol and tobacco in food, which is not conducive to relieving the pain caused by lumbar disc herniation and should be avoided as much as possible.