Exercises to treat back pain

Low back pain is a common phenomenon. Most people have experienced low back pain. However, there are many reasons for low back pain, such as aging, decreased physical function, bone degeneration, long-term overwork, lumbar muscle strain and other diseases. So, what are the ways to exercise to relieve low back pain?

What causes back pain?

1. Lumbar disc herniation and bulging

The protective annulus fibrosus between the lumbar vertebrae ruptures, and substances within the vertebrae stimulate and compress the nerves. Shallow fractures are less bulging, while deep fractures are protruding.

2. Lumbar muscle strain

If our waist muscles are tense and stretched for such a long time, we will feel fatigue and back pain. If it is serious, we will develop symptoms of lumbar muscle strain.

3. Lumbar vertebrae hyperplasia

When the lumbar intervertebral disc degenerates due to long-term damage, pathological hyperplasia will occur in the vertebral body, commonly known as bone spurs.

4. Lumbar spinal stenosis

In addition to congenital factors, intervertebral disc degeneration can also cause varying degrees of narrowing of the spinal canal anterior and posterior, compressing the nerves.

What causes back pain? How to relieve back pain? Exercises to relieve back pain

Recommend some daily exercise methods to help you effectively prevent and treat back pain and leg pain.

1. Lie flat on the bed, bend your knees and place your feet on the bed, then lift your hips up about 10 cm off the bed. You will feel your back muscles exerting force. Hold for about 3-5 seconds and then put it down. Repeat this 10 times. Do this method 3 times a day.

2. Lie face down on the bed with your upper limbs straight on both sides of your body. Lift your upper body about 10 cm. You will feel your back muscles exerting force. Hold on for 3-5 seconds and then put it down. Repeat this 10 times. Do this 3 times a day.

3. Abdominal muscle exercise: do sit-ups, 10 times each time, 3 times a day.

What causes back pain? How to relieve back pain? Exercises to relieve back pain

4. Stand and twist your hips with your feet shoulder-width apart, your hands on your hips, and twist your hips to the left and right while your shoulders slightly tilt backwards. Do this 100 times in total.

5. Bend forward and stretch backward, with your arms and legs spread as wide as shoulders, toes pointed inward, and slowly bend forward so that your hands gradually touch the ground. Then stretch your waist backward as far as possible, and repeat 10 times.

6. Cross waist twist: Place your feet shoulder-width apart, toes pointed inward, arms straight, one hand at the side of the body, and one hand raised over the head. If the left hand is on top, swing it to the right rear first, then the right hand is on top and swing it to the left rear. Twist your waist accordingly, and do 100 times on each side.