How to protect the lumbar and cervical vertebrae

In daily life, we should pay attention to the protection of the lumbar and cervical vertebrae, because the cervical and lumbar vertebrae are the most vulnerable parts to injury, and young people nowadays do not pay much attention to their personal living postures. The more careless their living habits are, the more likely they are to induce lumbar and cervical spondylosis. How to protect the lumbar and cervical vertebrae? In fact, there are still many ways to protect them. Only by mastering certain methods to protect them can we prevent more serious diseases such as the cervical and lumbar vertebrae. So how to protect them?

Ways to protect your lumbar spine:

Method 1: Walking Walking can exercise the muscles of the waist, buttocks and lower limbs, enhance the coordination of the movements of the limbs and trunk, and maintain the physiological curvature of the lumbar spine.

Method 2: "Flying Little Swallow" When exercising, you can lie prone on the bed with your hands behind your back, lift your head and chest up, so that your head and chest leave the bed. At the same time, straighten your knees and push your thighs up to leave the bed. Continue this exercise for 3 to 5 seconds, then relax your muscles and rest for 3 to 5 seconds as one cycle, and 5 cycles constitute a set. You can do 1-2 sets a day depending on your personal condition.

Method 3: Breaststroke

Swimming can exercise the waist and back muscles, especially breaststroke can play a good role in exercising the waist and back muscles. Breaststroke posture: The person lies flat on the water, the spine is not under longitudinal pressure, and during the continuous breathing process, the lumbar and cervical muscles are constantly moving, and the muscles are exercised and strengthened. Long-term swimming can be very helpful in strengthening the lumbar muscles and improving intervertebral disc herniation. When the lumbar muscles are strengthened, it is less likely to have a "slipped lumbar spine".

Ways to protect your cervical spine:

1. Good posture. When sitting, keep your waist straight, shoulders back, and the height of the table and chair should be in proportion to your height. Try to avoid sitting for long periods of time. 2. In daily life, you should pay attention to maintaining the correct posture of your head and neck. Don't tilt your head or shrug your shoulders. Look directly at people when talking, reading, or using a computer, and keep your spine upright.

3. Strengthen physical exercise, sit less and move more as much as possible, don’t ride a bike if you can walk, and don’t sit in a car if you can ride a bike. Especially for car owners and those who sit in offices for long periods of time, they should take out some time every day to exercise, and pay special attention to strengthening the neck and shoulder muscles. They can do flexion, extension and rotation exercises of the head and upper limbs. This can not only relieve fatigue, but also develop muscles and enhance toughness. It is beneficial to the stability of the cervical spine and enhance the ability of the neck and shoulders to adapt to sudden changes in the neck. Hiking and swimming are effective in preventing cervical spondylosis.

How to protect the lumbar and cervical vertebrae? In fact, there are many ways to protect them. For example, the three protection methods mentioned above can prevent diseases of the lumbar and cervical vertebrae. In fact, maintaining a good posture and paying attention to maintaining the correct exercise method will definitely protect the cervical and lumbar vertebrae, which is very effective in preventing cervical spondylosis.