What should I do if my lumbar spine is not in good condition

People with bad lumbar vertebrae must pay attention to correct care in their lives so that they can recover as soon as possible and relieve pain. They can use some scientific massage methods on the local area and do some appropriate exercises, such as sit-ups, which will have a certain improvement effect on people with bad lumbar vertebrae.

1. Massage the waist

Can be standing or standing. After rubbing your palms together until they are warm, push your palms down to the coccyx, and then push them up back to the back.

2. Lotus leaves swaying in the wind

Stand with feet side by side, slightly wider than shoulder width. Put your hands on your waist with thumbs in front, and rotate your waist from left to front, back and right, and then change to rotating your waist from right to front, left and back. Keep your legs straight at all times, do not bend your knees, straighten your upper body, and gently support your waist with both hands. You can gradually increase the circle of rotation.

3. Hands climbing feet

Stand with your feet apart and place your hands in front of your abdomen, palms facing down. Bend your waist forward, press your palms down on the ground, and return to the original position. Keep your legs straight and do not bend your knees.

4. Sit-ups

Sit-ups are also one of the exercises suitable for people with bad waists. The author probably doesn't need to explain how to do sit-ups specifically. The main thing is to set goals and proceed step by step. You can do a part each time, then rest for a few minutes and then continue.

5. Badminton

Badminton is also a leisure sport that exercises the waist and the whole body. People with bad waists may have fewer opportunities to participate in full-body activities. If the weather is nice, go play badminton outdoors. Do a good warm-up exercise and don't play too hard. Badminton is a good exercise for recovering waist strength.

6. Swimming

In the water, the buoyancy can relax the waist muscle groups very well, and swimming has a good training and recovery effect on the lumbar spine and spine. The secret lies in that swimming is a non-weight-bearing exercise and is very beneficial for joint training.

7. High protein

Eat foods high in protein, such as milk, goat's milk, horse's milk, soybeans, green beans and black beans, sesame seeds, melon seeds, walnuts, almonds, pine nuts, etc.

8. High in vitamins

Eat more foods high in vitamin C, such as bitter gourd, green garlic, radish leaves, rapeseed, coriander, tomatoes, carrots, vegetable leaves, beans, peanuts, grains, etc.