Lumbago is very common, and the methods to deal with lumbago are also very common. For example, waist exercise is a good prevention.
However, if you search the Internet, there are various ways to exercise your waist. It is simply not too many.
However, there are too few reliable exercise methods.
Today, Dr. Clove will tell you how to exercise correctly.
These three movements are not good for the waist, be careful!
Wrong exercise methods not only cannot prevent lumbago, but also sometimes aggravate lumbago.
Have you ever made the following 3 common mistakes?
Error 1: Touching Toes
This action will increase the burden on the lumbar spine and lumbar intervertebral disc and excessively stretch the muscles and ligaments of the waist.
If you often do this action with low back pain, it is entirely possible that the more you practice, the more painful it will become.
Error 2: Sit-ups
Don’t get me wrong, this is not to say that sit-ups are definitely not good, but such hard sit-ups as shown in the figure will exert great pressure on the spine, so it is not recommended that you do them casually.
Especially for people with long-term chronic lumbago, the waist strength is weak, so this action should be avoided.
Error 3: Raise your legs
People with chronic low back pain have weak waist muscle strength and often cannot stabilize the lumbar spine well. Doing this action may aggravate low back pain.
These exercises are good for the waist.
Next, I would like to recommend some actions that are good for the waist:
Action 1:
Students who often exercise may see that this is [curling abdomen].
During the exercise, the initial action similar to sit-ups is used. The abdomen and waist are forced to lift the shoulders off the ground. Hold on for 2 seconds and then lie down slowly. Repeat 10 times.
Action 2:
This action is very similar to the saying [little swallow], but it is easier to do.
As shown in the figure, first support on the ground, then slowly raise the upper body with the waist and back, keep relaxing for a few seconds, and repeat 10 times.
Action 3:
As shown in the figure, with both shoulders and feet as the fulcrum, the waist, buttocks and thighs are slowly raised by using the strength of the waist and abdomen, and the waist, buttocks and thighs are slowly lowered after 5 seconds, repeating 10 times.
Finally, I would like to remind you that only by exercising in advance can you prevent lumbago, and don’t wait until lumbago attacks to cram for your feet.