Maintaining spine health to relieve lumbar spine
Develop a noble orthodox posture, maintain a constant weight, keep the body supple, seated waist load reduction tools, use a lumbar pillow, get up in the morning and get up for 2-3 minutes after the exercise to prevent the disc from being squeezed and expand excess water.
Develop an upright posture of an aristocrat. An important feature of the aristocracy is that the posture is always upright and elegant.
This posture training not only shows etiquette, but also helps the lumbar spine.
Let’s start with five minutes in each position and gradually develop a good posture.
Seated training: Sitting on a wooden chair with a backrest, the waist and knees are flexed 90 degrees, and the lumbar spine and the backrest can be tightly closed without leaving a gap.
Far-end training: The waist is tightly upright, the principle of not reaching between the lumbar spine and the wall is the principle, and then gradually yield to the knees and squat.
Walking training: Keep a book on top of your head, keep your lumbar spine moving forward, try not to drop the book on your head; hold a lighter object with both hands, keep the lumbar spine straight, and move forward.
● Maintain a constant weight. The increase in weight is unknowingly, and adults are most likely to accumulate in the middle of the body, so we often find our own “tires” in the waist.
These excess meat are the sandbags hanging on the waist, which not only increase the burden on the lumbar spine, but also bury the lumbar spine deep in the feces.
”Dayan-style” exercise The lumbar and abdominal muscles with well-developed lumbar muscles can act like a splint, which can maintain the stability of the spine in any movement and at rest, and protect the lumbar spine.
The best way to increase waist muscle strength is by breaststroke.
In addition, you can also do the “Dayan-style” every day: lying in a prone position, with your chest lifted, your hands and feet compressed into the air, as if the geese are flying.
Lift each movement for 5 seconds, then relax the muscles and rest for 3-5 seconds.
Exercise 30 times a day, morning and evening.
● Keeping your body flexible and reducing your body’s flexibility will reduce the chance of waist injury.
Practicing yoga, Tai Chi can enhance the flexibility of the body and relieve tension in the waist muscles.
The appropriate mattress standard is semi-rigid, which strengthens the normal physiological curvature of the spine and reduces back pain.
Too soft, due to the weight of the human body, it will form a low center and high sides.
This increases the tension of the lower back muscles, which directly affects the physiological curve of the spine itself.
It is too strong, so that the weight is concentrated on 2-3 stress points, which easily compresses the local area and affects blood circulation. The sleeping position must be changed frequently to adjust, so it will interfere with the quality of sleep.
According to human body mechanics, mattress manufacturers have developed a variety of mattresses with different specifications and elasticity, which are suitable for different loads and curves of the human body. We can find the one that suits you best.
● Waist load reduction tool in sitting position If you often work in a sitting position, you can choose a tilted table top (similar to a drawing table) to reduce the degree of waist forward bending.
When reading a book, use a reading stand with a certain inclined angle. Placing the book on it can prevent the waist from being kept straight and reduce the burden on the waist muscles.
● When using a lumbar pillow for a long time, apply a small pillow cushion to the waist, remove the small pillow for 5 minutes every half an hour, so that the waist can often change position.
It is better to use a cushion with a height of 10 cm.
Such a body presses backwards, compressing exactly 5-8 cm, which is most in line with the physiological curvature of the lumbar spine.
● After morning exercise, the lumbar intervertebral disc compresses the nerves because it absorbs water and swells. This is the reason for the increased back pain in the morning.
If you do a waist exercise for 2-3 minutes after getting up, the alternating discs are squeezed to squeeze out excess water, thereby reducing pain.
The correct action for lifting heavy objects is proper when lifting heavy objects, keep your legs apart and keep the center of gravity stable; bend your knees and squat, lean your body forward, so that the weight is distributed to the leg muscles, reducing the burden on the waist;Maintain good distribution; gradually increase strength to prevent sudden stress on the waist.