What kind of exercise is good for the lumbar spine?

The health of the waist is very important, because the waist is the foundation of people's support and the key to people's ability to hold their heads high. Once there is a problem with the waist, it will bring a huge blow to people's health and image. Among them, the health of the lumbar spine is the core element of waist health. If you want to have a healthy and strong waist, you must do some appropriate exercises. Let’s take a look at what exercises are good for the lumbar spine?

The hanging method and waist movement method can activate the lumbar joints and improve symptoms by stretching and exercising the lumbar spine. But several issues should be noted: 1. When hanging, you should pay attention to relaxing your waist and lower limbs, allowing the weight to droop naturally to achieve the purpose of traction on the lumbar spine. 2. The up and down movements when hanging must be gentle to avoid damaging the lumbar spine and aggravating the condition due to excessive jumping up and down. 3. When bending or turning the waist, the movements should be slow and gentle to avoid new injuries caused by strenuous and large-scale movements. 4. Both the hanging method and the waist movement method should be exercised step by step, with the amount of exercise gradually increasing and persisting.

Be careful when picking up things, especially when picking up heavy things. It is best to squat down and try not to use too much force on your waist. Walk backwards for 15-20 minutes every day, and do back muscle exercises before going to bed at night. There are several ways to exercise:

(1) Supine exercise method: ① Bend your elbows and support them downward, then tilt your head back and lift your chest. ②Lift your hips while supporting yourself with your shoulders and heels. ③Alternate straight leg raises or double leg straight leg raises. ④ Lift your chest, abdomen and pelvis while supporting your head, elbows and heels

(2) Prone position exercise: ① Raise your head and upper body while supporting yourself with your forearms. ② Alternate straight legs and start backwards. ③Put your hands behind your back and lift your head and upper body. ④ Feiyan, which means extending the upper limbs backward, tilting the head and back as far back as possible, extending the lower limbs straight back, and raising the whole body to allow the abdomen to land.

(3) Standing exercise method: ① Lumbar and back muscle extension and flexion exercises. ②Swing your legs straight back and forth. ③ Lateral body movement. ④Rotational exercise. ⑤ Extension exercise

(4) Tai Chi: The movements are slow and gentle, and are most suitable for people with lumbar disc herniation. (5) Maintain correct posture and position at all times.