The lumbar spine is the "backbone" of the body, it bears all the weight of the upper body, sedentary, obesity, lack of exercise, etc., to our lumbar spine caused a huge burden.
The phenomenon of low back pain is becoming more and more serious, and most young people in their 20s and 30s already have the waist of their 50s and 60s.
The first principle of protection and treatment of lumbar spine diseases is to use the waist correctly and reasonably in daily life to reduce the chance of waist overwork and injury.
1.Seven daily tips to protect the lumbar spine, I hope to help friends with waist problems.
（1）Cough with your hands on your hips.
When sneezing or coughing, the waist will suddenly tighten, and it is particularly easy to injure the waist, so there is often a sneeze that flashes the waist. When coughing, hands akimbo can stabilize the lumbar spine and prevent damage to the lumbar spine.
When sneezing or coughing, the waist will suddenly tighten, and it is particularly easy to injure the waist, so there is often a sneeze that flashes the waist. When coughing, hands akimbo can stabilize the lumbar spine and prevent damage to the lumbar spine.
(2) Do not carry heavy objects with one hand.
Try to reduce the weight of the bag, too heavy bags can increase the pressure on the lumbar spine, which increases the risk of lower back pain.Do not carry a single weight, a backpack can make the lumbar spine even stress, better than a single shoulder bag.
(3) Squat for a while after standing for a long time.
Long standing or long distance walking after the waist acid distention, numbness, squat rest for a while (30 seconds or so), low back pain can be relieved.
(4) Avoid bending over to move things.
Move anything, do not bend over (back and thighs at 90 degrees), the correct way is to move the waist, then squat down, hold the thing in the arms, and then slowly stand up. Be careful not to exert too much force. Lift objects, heavy but waist, light but shoulder.
(5) Walk in small, tiptoe steps.
When walking, try to walk small and fast, keep your stomach in and your chest out. Walk fast for half an hour every day, and men should walk more than 100 meters per minute, and women should walk more than 80 meters. Increase tiptoe walking on the basis of fast walking, alternately, the effect is better. Mild low back pain can be effective for 1 month, and more serious persistence can also be significantly improved for half a year, and it should not be intermittent.
(6) Alternately bend your legs while standing.
In the usual standing legs as far apart as possible shoulder width, knee slightly bent, alternating legs, slightly relaxed, the body's center of gravity down, can effectively protect the lumbar spine.
(7) Use pillows wisely.
When lying on your back: you can pad a small pillow (not too thick) under the lower leg to raise the lower limb, which is conducive to the blood flow back to the heart, but also to relax the waist, killing two birds with one stone.
When lying on your side: on your right side (to reduce the burden on your heart), put a thin small pillow between the knee joints of your legs to completely relax your lumbar spine.
2.Two little moves to see if your back is okay.
(1) Calf lift
Lie on your back with your legs straight and ask a friend to help you slowly lift one leg up, making sure that both legs are straight, and then switch to the other leg after you have done one side. If you just lift your leg a little or lift it to 60 to 70 degrees, you feel obvious back pain, butt pain, and leg pain, then you suspect that there may be damage or lesions in the waist.
Attention: When lifting the leg, the "tendon" pain in the back of the leg is not included, which may be a little "hard" caused by long-term lack of exercise, and cannot prove that there is waist disease.
(2) Lift your thighs
Lie on the bed or yoga mat, similarly straight legs, calf bend 90 degrees, ask a friend to support your knee with one hand, hold the ankle with the other hand, slowly raise the thigh, pay attention to keep the calf 90 degrees bend still.
Under normal circumstances, there is no problem with lifting the thigh about 10cm, if the front of the thigh pain just lifted a little, it is suspected that there is a disease in the waist.
If the above 2 actions can not be successfully completed, and any of the actions let you back pain, butt pain, leg pain, then do not hesitate to go to the hospital and consult a doctor
3.Three daily actions to improve lower back pain.
Strengthening the muscles of the lower back is the best way to prevent waist diseases. Follow me to do 3 movements, every day to move, can effectively relieve your discomfort!
(1) Waist exercises
Lie on your stomach with your hands facing away, your knees straight, and your head and legs as far up as possible. Hold for 5 seconds, then relax and repeat 15 times. Take 3 sets twice a day.
(2) Bridge motion
First take a supine position, lay your hands flat, then raise the waist for 2 to 3 seconds and put it down,15 times in a row. Take 3 sets twice a day.
(3) Abdominal exercise
Lie on your stomach with your elbows bent on the floor, toes on the floor, body off the floor, torso straight, head, shoulders, crotch and ankles in the same plane, as far as possible. 2 times a day,3 groups each time, the interval between groups can be 2-3 minutes.
