A good way to stay away from lumbago-how do you exercise your back muscles?

In our orthopedic outpatient department most common is the lumbago patient, causes the low back pain The reason many, also is more complex, therefore has the proverb "The patient lumbago, the doctor headache" one said. In fact, a large part of the symptoms of low back pain are related to muscle fascia strain or aseptic inflammation in the rear of the waist, do not need surgery, take conservative treatment can be. And one of the important things is to exercise muscle strength. Lumbar back muscle is one of the important structures to maintain the stability of the lumbar spine, strong lumbar back muscles, like the strong protective umbrella of the spine, helps to maintain and enhance the stability of the spine, can effectively prevent the occurrence of acute and chronic lumbar injury and lumbago. There has been a severe chronic lumbar muscle injury, lumbar fasciitis, lumbar muscle strain or lumbar intervertebral disc herniation and other lumbar diseases of the patients, strengthen the lumbar back muscle exercise, for the rehabilitation of the disease is more critical. There are many methods of lumbar back muscle exercise, here you recommend two kinds of simple and practical methods, suitable for different ages of patients and normal people, do not need special time and site, everyone can self-completed every day, there is no other adverse reactions of various treatment methods. As long as perseverance, I believe you will have a healthy spine! The first type, exercise prone bed, to the pillow, hands behind, slowly and forcefully head up, so that the first chest out of bed, while the knee straight, two thighs forcibly back also left the bed surface, lasting about 5 seconds, then muscle relaxation, re prone to bed, rest 3-5 seconds for a cycle, then exercise. Gradually, usually do 20-30 each, practice 1-2 times a day can be. This method is commonly known as the "Small Swallow Fly". For those with weak or obese lumbar muscles, the above method is laborious and can be used in some alternative ways. For example, only raise the chest, the lower limbs do not lift up, this will be easier. The second, is to take the "five-point support" method of exercise, relatively easier to accept: supine in bed, to pillow knees, double elbows and back against the bed, abdomen and hips up, relying on the shoulders, double elbows and feet this five points support the weight of the entire body, lasting about 5 seconds, and then the waist muscles relax, Lay down your hips for 3-5 seconds for a cycle. Precautions when exercising 1. The number and intensity of waist-back muscles must vary from person to person, should be gradual, gradually increase the amount of exercise each day. such as the next day after exercise feel sore waist, discomfort, hair stiffness, should be appropriate to reduce the intensity and frequency of exercise, or stop exercising, so as not to aggravate the symptoms. 2. Do not suddenly force too hard during exercise, in case of exercise waist muscle and twisted waist. This is a kind of static training, only need to slowly force on it. 3. If there is a sore waist, stiffness, discomfort and other symptoms, should stop or reduce the waist back muscle exercise, in the acute onset of leg pain should rest in time, stop practicing, otherwise, may make the original symptoms aggravating. 4. In all kinds of physical exercise, swimming and doing sit-ups can also be a good way to strengthen muscle strength, especially swimming (such as breaststroke), both interesting, summer can be summer cooling, buoyancy in the water is very beneficial to the spine, the whole bone joint disease. Finally remind everybody: the waist backs the muscle exercise expensive in insists, and the exercise should in the acute ache period to carry on, but is not being in the pain to endure, otherwise the more exercise more uncomfortable, to the operation patient also is unfavorable to the early wound healing. Usually do not have pain or mild symptoms, perseverance, adhere to, with appropriate sports activities, can be effective.

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A good way to stay away from lumbago-how do you exercise your back muscles?