Today, the topic # 34-year-old man lumbar intervertebral disc herniation double lower limb paralysis # on Weibo hot search, the video recommended several actions to prevent lumbar disc herniation, the first is the famous "Xiao Yanfei".
Image source: People's Daily Weibo
Low back pain, which almost 80% of people experience in their lifetime. Many of your friends with low back pain here must have heard of the action of "Xiao Yanfei", and some people will always insist on practicing.
Image source: Spinal Research Foundation
"Little Swallow Flying" is to simulate the swallow flying posture for limb movements to achieve the effect of exercising the lumbar back muscles and alleviating the strain on the waist, neck and shoulders. It is simple and easy to implement, and is loved by patients with low back pain, chronic low back pain and lumbar disc herniation.
But someone said, "Why does it hurt more and more the more I practice?"
As everyone knows, if Xiao Yanfei does this action incorrectly, it will hurt his waist.
Xiao Yanfei's movements are the two most taboo things when training: the range of movements is too large and the speed of movements is too fast.
The correct "Xiao Yanfei opening method" should be like this:
The correct demonstration of Xiao Yanfei
It is recommended to use 1 to 2 sets of 10 times per day
Image source: Dr. Lilac design team
Action essentials: hands forward, palms facing each other, chest thighs slightly off the mat, tiptoes should not be higher than the hips, slowly retract the shoulder blades.
Remember not to overdo it! Don't go too fast!
Many people's waist muscle strength itself is not good, in order to complete the action, they have to shake the body, so "Xiao Yan Fei" became "small fish fluttering":
Xiao Yanfei's error demonstration
If repeated practice is forced, it will lead to uneven force on the lumbar muscles, and once the force is too large, it will increase the load on the lumbar intervertebral discs and aggravate the condition.
In addition, there are also a large number of people whose posture is not suitable for practicing Xiao Yanfei, because their lumbar vertebrae are too curved and show a "pelvic forward leaning" appearance.
If you can stuff a fist into the gap between your waist and wall while standing naturally against a wall (with your heels, butt, and back against the wall), you may be leaning forward.
Continuing to practice Xiao Yanfei may increase the lumbar curvature that is already "large enough", resulting in more serious lumbar spine problems.
To relieve low back pain and build muscle strength, you can also try these two movements:
Hip bridge
It is recommended to have 3 sets of 15 per day
Action essentials: Lie on the ground, knees bent and together, head and shoulders on the bed, lift the hips, the whole person forms an arch bridge, maintain 5 seconds and then slowly lower.
Cat-like stretching
Action essentials: kneel on the yoga mat, knees are located directly below the hip joint, inhale ready, exhale while contracting by abdominal strength, back up, head and ass inward, bow like a cat, while holding your breath for 1 to 2 seconds.
In addition to movement, to alleviate low back pain, it is still necessary to start from daily habits, sit soon, and do not hunchback. Not only is the waist not easy to hurt, but it can also have a stylish temperament and bright eyes.
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This article is reviewed by experts
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Curated by April | Executive Producer: Eric
Cover image source: Dr. Lilac design team