Lumbar spine exercises in the office

People who often sit in the office will suffer from some lumbar diseases, because they sit on the stool for a long time and do not have enough time to move. At this time, our lumbar spine may grow bone spurs, which may cause lumbar disc herniation. In order to avoid such orthopedic diseases, we can also exercise our lumbar spine appropriately during work time. So what are the ways to exercise the lumbar spine in the office?

Simple exercises for lumbar disc herniation

1. The simplest and most practical exercise method is to walk backwards for half an hour to an hour every day. I heard this from a friend who had lumbar surgery. He tried it for about a month and said it was quite effective. When walking backwards, you must pay attention to whether there is any danger behind you. Try to choose flat paths to exercise instead of walking on the highway. Be careful of cars on the road and potholes on the ground.

2. Lie flat on the ground or bed, then bend your feet as a fulcrum, and use your head and hands as support points. Slowly lift your waist up. How high it is depends on how you feel at the time. Anyway, you can do it when you feel most comfortable. Maintain this position for a dozen seconds, and then slowly lower your waist. Repeat this several times. The most important point is that you must do the whole process slowly. This can not only prevent waist injuries, but also more accurately sense the comfortable position of the waist. Do it once or twice a day.

3. Another method is the opposite of the second method. It is to lie flat on the ground or bed, then use the abdomen as a support point, lift both legs and upper body up to a comfortable height for the waist. The effect is similar to the second method, but it is more strenuous than the second exercise.

4. Sit on a high-legged stool (a stool where your feet cannot reach the ground when you sit on it). It is best if there is no edge to support your feet. Sitting on this will help you adjust the correct sitting posture and put your waist and chest in the correct position. You can choose some time every day to sit on the high-legged stool. I have tested it and my waist does feel more comfortable.

5. Swimming is also a good exercise method to relieve lumbar disc herniation, especially breaststroke, which has a better effect on the recovery of lumbar disc herniation and some lumbar spine surgeries.