Even if exercise is a safe way to relieve low back pain, it can't be done casually.
For example, lumbar pain caused by lumbar spondylolisthesis is not suitable for lumbar backward movement in the early stage, as shown in the figure below.
The backward movement of the lumbar spine will concentrate the pressure on the posterior side of the lumbar spine, which will easily make the lumbar spine slip forward.
For example, low back pain caused by lumbar disc herniation, bending forward in the early stage is more likely to exert pressure on the front side of the disc, prompting the protrusion to move backward, which will stimulate the nerves and aggravate the symptoms.
However, if you have not been diagnosed with lumbar diseases, and lumbar pain is only caused by long-term sedentary inactivity, then the restrictions are not so great.
Usually, you can control the lumbar pain by doing regular lumbar stretching exercise and low-intensity deep muscle strengthening exercise of waist and buttocks. (Note: Don't just support the small swallow with a flat plate as soon as it comes up. )
Lumbar stretching exercise
Action points:
Sit, keep your waist upright and lean forward; Make the chest close to the thigh, and feel a slight stretch in the back, and keep it for 10-30 seconds; 30 times a day, can be divided into 3 groups. Strengthening 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, slowly lift your left hand and right leg and straighten them to both sides (as shown in the figure); 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 rocking back and forth, 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 temporarily stop the action. If you can easily complete these exercises, you can gradually add some exercises with slightly higher intensity, such as supine hip bridge and flat support.
Note: However, if the lumbar 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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