Long sedentary life has become the norm for modern people, but are we aware of the huge pressure that sitting for a long time on the lumbar spine?
How will these movements help you relieve lumbar spine pain caused by sitting for long periods of time? What are their unique characteristics, let's uncover the secret of relieving lumbar spine pressure.
These 6 simple actions will bring you unexpected results, so that you can say goodbye to sedentary lumbar spine pain and have a comfortable and healthy life!
Xiao Wang is a young office worker who sits in front of the computer every day and is busy. Recently, he always feels that his waist is not very comfortable, and he has a dull pain.
At first, he didn't take it too seriously, thinking that maybe he was tired, just rest and rest. However, the pain did not lessen, but it became worse and worse.
Sometimes when I sit for a long time and stand up, my waist feels like it's about to break. At this time, Xiao Wang panicked and hurried to the hospital.
When he arrived at the hospital, Xiao Wang nervously told the doctor about his symptoms. The doctor listened patiently and asked him in detail about his work habits and daily activities.
The doctor arranged for Xiao Wang to go for a series of tests. During the period of waiting for the results of the examination, Xiao Wang's heart was full of joy, and he kept praying in his heart that there would be no big problem.
The doctor looked at the examination report and said to Xiao Wang: "Xiao Wang, you have some problems with your lumbar spine because of long-term sitting, but don't worry too much, you can find it early now, and you can still take care of it." ”
When Xiao Wang heard this, he hurriedly asked, "Doctor, what should I do then?" I don't want to fall ill at such a young age! ”
The doctor smiled and said, "Don't worry, I'll teach you six simple and effective movements, which you usually do more to relieve the pressure on the lumbar spine." ”
The first movement, "Cat Stretch".
Fall on all fours like a cat, sink your back as you inhale, and look up at the ceiling; Exhale with your back arched upwards and your eyes looking towards your navel.
This movement can fully stretch the lower back muscles and increase flexibility. Don't underestimate this action, it's very particular.
Every stretch should be in place and feel the stretch of the lower back muscles. And don't do it too fast, and feel the changes in your body slowly.
The second action, the arch bridge movement.
Lie on your back, bend your knees, use your heels, elbows, and head as fulcrums, lift your pelvis, and try to level your abdomen and knees for about 20 seconds.
Then slowly lower it and fall together into one action, 20-30 in a row. This is a great way to exercise the lower back muscles.
The third movement, "Supine Leg Lift".
Lie flat on the bed with your legs straight and slowly lift up, at an angle of about 45 degrees to the ground, hold on for a while before lowering. This strengthens the lower back.
There's a trick here! When lifting the legs, keep the legs straight, not bent, and the waist should be close to the bed surface, not arched.
The fourth movement, "Roll with your knees hugged".
Lie flat on the bed, hug your knees, and slowly roll back and forth. This relieves tension in the lower back. This action may seem simple, but it also has its main points.
Don't roll too much, don't roll too fast, and make sure you're comfortable.
The fifth movement, "Standing Back".
In a standing position, stretch your hands up and straight, then slowly lean back. This stretches the muscles in the front of the lumbar spine.
Pay special attention to safety when doing this movement, and do not lean back too much and cause you to lose your balance and fall.
The sixth movement, "Waist Twist".
Stand with your hands on your hips and slowly twist your waist from side to side. This can move the lower back joints.
Don't push too hard when twisting, but take it gradually, otherwise it may backfire.
Personally, I think these six movements are simple, but it's not easy to stick to them. Many people are excited at the beginning and can't stick to it after a few days.
But you must know that if you want to really relieve the pressure on the lumbar spine and improve the condition of the lower back, you must have perseverance.
And, in addition to doing these actions, there are also some details to pay attention to in daily life.
Don't stay in one position for long periods of time, get up and move every once in a while.
Choose the right seat and mattress to provide good support for your lower back. Strengthen the warmth of the waist and avoid cold.
Don't underestimate these details, they can often have unexpected effects.
Sometimes, just because of a few small habit changes, our lower back health can be greatly improved.
Now, you know, there is no need to be afraid of lumbar spine pain caused by sitting for a long time.
As long as you follow these six movements I said and stick to them, and pay attention to some small details in life, you can effectively relieve the pressure on your lumbar spine.
Don't hesitate any longer, let's get started! Let's protect our lumbar spine together, stay away from pain, and enjoy a healthy and happy life!
What do you have to say about this? Feel free to leave your thoughts in the comment section!
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