Suddenly my waist hurts and I can't bend over

In daily life, we often hear people say that they have back pain. In mild cases, they need to support themselves with both hands to walk. In severe cases, they simply cannot bend over, and they cannot stand or sit. However, supporting the waist with hands cannot solve the problem. Many people choose to sit and rest or lie down every time they suddenly have back pain and cannot bend over. In fact, this does not relieve the pain. To relieve the pain in the waist, you also need to learn the following methods:

Back pain can't just rest

Lower back pain, distension and pain in the lower back, stabbing or burning pain in the lower back, inability to bend over, and limited lower back movement are symptoms of lumbar muscle strain. Lumbar muscle strain is also known as functional low back pain, chronic low back injury, lumbar gluteal myofasciitis, etc. It is a common cause of low back pain. Many people choose to rest when they suffer from lumbar muscle strain, but rest can only relieve pain but cannot alleviate symptoms, and it does not have much effect on relieving lumbar muscle strain. In addition to resting, you can also try the following exercises for back pain.

1. Twist your waist and hips

Action points: Spread your legs slightly wider than your shoulders, stand upright and relax your whole body, put your hands on your hips, and regulate your breathing. The hips move first to the left, then forward, right, and backward, making horizontal circles around the central axis of the waist. One rotation of the hips counts as one time. You can do it 15 to 30 times as appropriate, and then do the same movement in the opposite direction. The amplitude of the circle can be gradually increased.

Twist your waist and hips

Key points to note: The upper body should remain basically upright, the waist moves with the rotation of the hips, and the body should not lean forward or backward excessively.

2. Turn your waist and beat your back

Action points: Stand upright with legs apart, shoulder-width apart, body relaxed, legs slightly bent, arms hanging naturally, hands half-clenched, and waist turned left first. Turn right again.

Bend over and beat your back

Key points: Let your arms swing naturally back and forth as your waist turns left and right. Using the force of the swing, tap your waist and lower abdomen alternately with your hands, one front and one back. The amount of force you use can be determined as appropriate. Turning the waist left and right counts as one time, and you can do it 30 to 50 times in a row depending on your condition and your own situation.

3. Hands climbing feet

Action points: Stand upright and relax, with legs slightly apart. First raise both arms, then lean the body backward as far as possible, pause for a moment, then bend the body forward, move both hands down, try to touch the feet, pause for a moment, and return to an upright position. This counts as one time, and you can do it 10 to 15 times in a row. When bending your body forward, do not bend your legs, as bending will affect the effect.

Hands Climbing Feet

Important points: Elderly people and patients with hypertension should bend slowly.

4. Chair stretching exercise

(1) Seat extension

Action points: Sit on a chair with your legs together and stretched forward, keeping your legs slightly bent. Bend your body down toward your legs, and stretch your hands forward to support your legs.

Key points: Maintain static position for 30 to 40 seconds to stretch and relax the waist. Repeat 3 to 4 sets.