I believe many mothers have been troubled by lumbago. For most people’s lumbago, exercise can effectively relieve it.
But! Some [waist protection] movements that many people are familiar with and often do are actually wrong. They not only fail to exercise, but also easily hurt the waist!
We invited Dr. Qi Zhengrong for all mothers and pointed out 3 common mistakes.
Wrong Action 1: Touch 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, the more you practice, the more painful it will become.
Wrong Action 2: Sit-ups
Sit-ups should pay attention to skills. Sit-ups with stronger force, such as pictures, will exert great pressure on the spine and are not recommended to be done casually.
The act of breaking off the head and neck may also hurt the cervical spine.
People with long-term chronic lumbago have weak waist strength and should avoid doing this action.
Wrong Action 3: Raise Your Legs
This is not a wrong action in itself, but people with chronic lumbago often have weak lumbar muscle strength and cannot stabilize the lumbar spine well, resulting in deformation of movements, which may aggravate lumbago.
It is these wrong postures and exercise habits that often make the muscles, ligaments and bones of the waist tired or damaged. Over time, waist soreness and backache will come to you.
If the lumbar intervertebral disc herniation and the like compress the nearby nerves, it will be even more annoying.
Having said the wrong posture, let’s talk about three correct postures to exercise the waist and relieve lumbago.
Correct Action 1: Roll Abdominal
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.
Correct Action 2: Support the ground, raise your head and lift your arm,
This action is very similar to [Little Swallow], but it is easier to do.
Hold on the ground first, slowly raise your upper body with your waist and back, keep relaxing for a few seconds, and repeat 10 times.
I would like to add here that many patients with lumbago will practice [Xiaoyanfei], but if they do not pay attention to it, their posture will make mistakes. Not only will they not protect their waist, but they will easily hurt their waist.
Moreover, not everyone is suitable for practicing [Xiaoyanfei], and there will be a more detailed introduction to [Xiaoyanfei] at the end of this article.
Correct Action 3: Hip Bridge
Take both shoulders and feet as the fulcrum, slowly raise the waist, buttocks and thighs by using the strength of the waist and abdomen, keep it for 5 seconds, then slowly lower it, and repeat it 10 times.
Exercise makes the body healthier, but the premise is that the movements must be done correctly.
Compared with the above movements, the next time you exercise, you will have a good idea ~