1. 1, exercise anytime, anywhere.

For cervical and lumbar diseases, the best way is to exercise without load, and you can exercise anytime and anywhere. For example, you can control your own time and exercise 20 seconds more every day than last time, so that you can straighten your legs for 5 minutes and strengthen the ligaments and muscles around your knee joint.

1.2, do what you can, and stop if you feel uncomfortable.

In exercise, we should pay attention to one degree, that is, the amplitude and intensity of exercise, based on self-tolerance. Experts say that many orthopedic patients encounter irregular movements or pursue some difficult movements, leading to muscle strain and joint dislocation.

1.3, do more reverse motion.

Humpback is common when working at a desk, so if you want to exercise, you'd better do the opposite, and do the opposite actions as much as possible, such as stretching (stretching), leaning back, stretching and other actions, such as swimming, yoga and walking backwards. Strengthen the strength of back muscles, and also exercise abdominal muscles and chest muscles to achieve the overall balance of muscle strength.

2. Several waist posture

2. 1. Exercise your waist first in the morning. 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.

2.2. Learn to relax and reduce tension. Stress will increase the hormones in the blood, promote the swelling of the lumbar intervertebral disc, and lead to low back pain. Therefore, it is very helpful to arrange work and rest reasonably and maintain a happy mood.

2.3, keep the correct posture. No matter what you do, you can't go against your physiological function. Sedentary people should keep their backs close to the back of the chair when sitting, so that the waist muscles can be relaxed and rested, which is also a good way to prevent backache from time to time.

3. 1. Bend your knees and lie flat. Gently press one knee to the chest with both hands to make the back feel stretched, but keep it relaxed for 30 seconds and do it alternately on both sides.

3.2, bend your knees and lie flat, abdomen, hips, waist off the ground, keep it for 30 seconds and then put it down.

3.3. Lie down with your knees bent and your hands crossed behind your head. Lift your head vigorously until your shoulders are off the ground, and then relax for 10 second, just like doing sit-ups.

Small exercise suitable for office workers to protect and strengthen the waist 1, retrograde therapy for low back pain

The patient walks backwards on the flat ground, keeping his knees bent as much as possible, relaxing his waist, making fists with his bare hands, wrapping his thumb with his four fingers, swinging his arms back and forth freely, or slapping his waist with his hands in turn.

2. Acupoint therapy for low back pain.

Press five points with thumb or forefinger in turn: the midpoint of the connecting line between the ischial tubercle and the greater trochanter of femur, the center of the posterior thigh, the lateral center of the fossa, the center of the calf and the posterior side of the medial malleolus. Pressing each acupoint 1 min, with the feeling of soreness and numbness better, three times a day, can relieve waist pain.

3, traction treatment of low back pain

Patients lie prone on the bed, hold the bed with both hands, and others hold the patient's ankle and pull it back 10 times for several days, which can relieve low back pain.

Obese old people should protect their waist when exercising. The human intervertebral disc is like a spring, which can cushion the pressure on the spine during exercise, absorb the impact force, protect the spinal cord, and help the waist bend back and forth and rotate left and right.

2. For fat people, the lumbar spine bears a heavy load and is easy to be injured. At the same time, because the lumbar spine is wrapped in thick fat, its adaptability will become worse. If you suddenly exercise a lot, it will cause excessive pressure on the tired lumbar spine in a short time, which will make the lumbar spine unbearable and easily cause lumbar disc herniation.

3. After entering old age, kidney qi gradually declines, bones are calcium deficient, ligaments and muscles of waist joints undergo degenerative changes, and the waist is more likely to be injured. Therefore, fat old people should pay special attention to exercise, turn their waist slightly, relax and be gentle, gradually adapt from slow to urgent, and bend their waist back and forth moderately, so as not to rush.