Simple relaxation exercises for sedentary low back pain. At present, many people will have the phenomenon of lumbar disc herniation due to sitting at their desks for a long time. Lumbar disc herniation is the main cause of low back pain. Here are some simple relaxation exercises for sedentary low back pain.

Simple Relaxation Action for Sedentary Lumbago 1 Exercise Method 1: Skipping rope by hand. This kind of exercise should pay attention to the coordination and coordination of hand and foot movements. This simple action can activate blood, speed up blood circulation and improve fatigue. Keep exercising for about one minute at a time, which can improve lumbago.

Exercise method 2: Stand still. This action is to swing the upper limbs and straighten the lower limbs. At the same time, pay attention to the tightness of the toes, try to be in line with the lower limbs, and try to kick as high as possible when stepping, just like walking forward during practice.

Exercise Method 3: Twist the waist: For sedentary office white-collar workers, this is a simple and convenient method. Before twisting the waist, prepare the posture as follows: the thumb is in front, the other four fingers are behind, and then the crotch is twisted to the right and left, and then you can do clockwise or counterclockwise rotation. Pay attention to slow and powerful rotation to relieve waist pain and discomfort.

Exercise Method 4: Pat the shoulder: This little gesture can be combined with waist rotation. First, pat the left shoulder with the right palm, then turn the waist to the left, and pat the lumbosacral part with the other hand, and vice versa, because there is a shoulder well point on the shoulder, patting this point can play a role in dredging breath, promoting qi circulation and promoting blood circulation.

How does sedentary lumbago exercise? The above are four simple exercise methods. For office workers who suffer from waist pain and discomfort due to sitting for a long time, they might as well do the above four little moves in peacetime to relieve waist discomfort. Of course, they should also pay attention to other outdoor exercises at ordinary times. The most important thing is to try to avoid sitting for a long time, and get up and walk every hour or so, so as to reduce waist pain and prevent physical discomfort caused by sitting for a long time.

Sitting for a long time, low back pain is simple to relax. 2 There are limitations in the office. Four small moves teach you to relieve low back pain:

1, bend over and touch the ground, look up at the sky

Although this action is simple, it can stretch the waist muscles, thus relieving low back pain. You can do it easily in your office area. Keep your legs straight together, then gently bend your upper body downward, and touch your toes vertically with your hands for about a minute;

Gently lift your waist, keep your legs straight, look up at the sky, and stretch your waist back as far as possible until you feel sore. This is a group of movements, three groups at a time, about three times a day, effectively protecting the waist.

2, swallow action

Bend over and lie on the bed, put your hands behind your back, straighten your knees as much as you can, and get ready for the action, then you can start. Try to tilt your head and legs upward, just like a swallow flying, for about five seconds, then gradually relax, and repeat this for about fifteen times. You can do it twice a day and stick to three groups each time, and the effect is better.

3. Twist the twist to find out

Sit on a stool with your upper body straight, put your left leg on your right leg, then put your arms out and twist your body to the right; Then put the left leg down, put the right leg on the left leg, and twist it to the left in the same way. This action seems simple, but it moves the muscles of the neck, shoulders and waist, and the pain in the waist will be alleviated.

4. Hip bridge action

This action requires supine position, then put your hands on both sides of your body, with your back just touching the bed or the ground, bend your knees perpendicular to the ground, and stretch your legs as far as possible. Pay attention to the fact that the shoulders, back and thighs should be in a straight line, and it is ok to do two or three groups a day for 30 to 60 seconds at a time.

However, it should be noted that if you have lumbar muscle strain or lumbar disc herniation, it is best not to try some special exercises easily. You need to consult your doctor to see if you are suitable for this kind of exercise. So as not to aggravate your illness without knowing it.

Sedentary low back pain can be relieved by simple relaxation exercises 3 1 and massage.

There is a deep research on waist pain in traditional Chinese medicine. In ancient times, it was generally relieved by massage. For example, in the retrograde treatment of low back pain, stand up straight, walk backwards on a flat and wide ground, with your knees not bent, your arms swinging freely, and relax your waist. You can walk about 150 steps each round, and you can walk once in the morning and once in the evening.

2. Correcting sitting posture can relieve sedentary low back pain.

Lumbar pain is mostly caused by bad sitting posture, so we should stick to the correct sitting posture and constantly adjust our posture. According to the research, when sedentary, it is most suitable to lean back slightly, which can reduce the pressure on the waist and adjust the stressed parts.

3. Proper exercise can relieve sedentary low back pain.

After sitting for a long time, you must get up and exercise, relax your waist muscles, twist your waist left and right, and then rotate clockwise and counterclockwise for several times. Practicing yoga is a good exercise for the waist, which can not only increase muscle patience, but also help us dredge acupoints and meridians all over the body. You can see the effect by practicing it about four times a week.

4. Hot compress can relieve sedentary low back pain.

We usually use hot compress to relieve pain from falls and injuries, which has the same effect on waist pain. When maintaining a posture for a long time causes pain in the waist, you can prepare a hot water bag to apply it to the painful part to promote blood circulation in this part and play a temporary analgesic effect.

5. Walking backwards can relieve sedentary low back pain.

When you walk backwards, you must close your abdomen and exert strength on the muscles behind your thighs to restore your pelvis to its normal position. At first, you can do it indoors. Try walking backwards for a few steps. After getting used to it, you can go outdoors, choose parks and sports fields, and find an empty area with few people. Be sure to pay attention to safety and avoid tripping over stones or obstacles.

6. Avoiding sedentary and standing for a long time can relieve sedentary low back pain.

Not only does sitting for a long time lead to low back pain, but so does standing for a long time. Standing for a long time will enhance the bearing capacity of the waist a lot, so if you want to protect your waist, you should avoid sedentary and standing for a long time. If you can't avoid standing for a long time, it is suggested that female friends change their feet occasionally to help reduce the burden on the waist.

7. Choosing suitable shoes can relieve sedentary low back pain.

Choosing a pair of comfortable shoes with good performance can help female friends to resist the impact of human body, thus protecting their legs, waist and back from damage.

What does sedentary low back pain eat to relieve?

1, whole grains

Whole grain food is rich in dietary fiber. If your stomach is healthy, eating whole grain food can relieve your chronic pain. Whole grains are a good source of magnesium, which has been proved in animal studies to relieve muscle soreness.

2. Ginger

Ginger is a spice that we often eat in our daily life. Ginger contains gingerol, gingerol and other active ingredients, which have analgesic effect and are the best painkillers in ancient times. This is also why I advocate drinking brown sugar and ginger tea during dysmenorrhea, not just because ginger can dispel wind and warm the palace.

3. Salmon

Salmon and mackerel contain "pain busters"-omega-3 fatty acids. However, some substances contained in mackerel are harmful to people in uric acid is too high. Therefore, to relieve low back pain, stick to eating salmon 2-3 times a week.

4. Strawberries

There is an antioxidant in strawberry that can relieve pain. At the same time, strawberries are rich in vitamin C. Studies have shown that vitamin C can help people alleviate the pain after orthopedic surgery.

Exercise method of sedentary low back pain

1, skipping rope by hand

Hand and foot movements should be coordinated and coordinated. This action can activate qi and blood, accelerate blood circulation and improve fatigue, and persist for about one minute.

2, marking time

Swing your arms in the upper limbs, straighten your lower limbs and tighten your toes. Try to be in line with your lower limbs and kick them as high as possible, just like walking forward in practice.

3. Twist your waist

In the preparation posture of office white-collar workers, the thumb is in front, the other four fingers are behind, the crotch is right and left, and then you can turn clockwise or counterclockwise, and the rotation should be slow and powerful.

4, pat the shoulder

Waist rotation is combined with shoulder patting, the right hand slaps the left shoulder and waist to the left, and the other hand slaps the lumbosacral part, and vice versa.