What exercises can relieve low back pain after exertion?

For the sake of their families, many people have to leave their hometowns to work. Some work on the construction site, and some work on the assembly line. After a long period of exertion, the body will definitely not be able to bear it, and more and more people will feel low back pain after exertion.

Many people choose to lie down when they have low back pain, and some people will take some painkillers to temporarily relieve the pain. But this is not right, in fact, we can improve the low back pain after exertion through some simple exercises. Let's talk about what are the ways to relieve low back pain after exertion!

Don't lie down directly after exertion, it's best to do some light exercises, such as stretching exercises and walking slowly, which can effectively relieve the pain after exertion. We can also do some simple stretching exercises, stretching the leg and waist muscles, so that the muscles can be stretched to a certain extent, which also has an effect! After a tiring day, taking a hot bath to expand the body's muscle tissue can also relieve lower back pain.

In fact, massage is also a good way to massage the lower back area to relax the muscles and promote blood circulation, which also helps to relieve pain. When you are often tired, you must keep up with the nutritional protein, and eat more foods with high protein content, such as lean meat, chicken, and so on.

Now I am also an office worker, and I work almost eight hours a day, and I feel back pain after sitting for a long time. At first, I will choose to take some medicine to relieve it, but the medicine is poisonous. It doesn't work over time.

My way to relieve my low back pain is to use a warm towel, which I think is especially useful for me. Therefore, you must apply a warm compress when you go home after every work, but the main thing is not to sit for a long time, and you must get up and walk after sitting for a long time!

It is not easy to work outside, we must protect our body, sitting and standing for a long time is not good for the body, when we sit for a long time, we must remember to get up and walk. So what other exercises do you know that can relieve low back pain after exertion? Come and talk about it in the comment section!

Massage the waist with your hands and massage the waist; Stand on your feet and stretch your hands upward; Twist the waist back and forth, left and right to relieve it.

For mild low back pain, you can do the basic movements of yoga to relieve it, and it helps to cultivate self-cultivation; If the pain is severe, it is recommended to rest and relieve your fatigue, and go for a walk outdoors to see the weather without being tired.

The low back pain caused by exertion is mostly due to maintaining a movement for a long time, and the relief method is to soothe and stretch the waist, so that the waist muscles can be fully relaxed to relieve the pain.

Walk backwards. Wearing flat shoes or bare feet can relieve low back pain until you don't get tired.

Mountaineering is suitable for people: IT people who work in the dark computer room.

Reason: IT people spend all day in the airtight computer room, plagued by the turbid gas and radiation emitted by the computer all day long, and their minds are dizzy. Weekend hiking allows yourself to immerse yourself in nature, breathe and sweat to your heart's content, and throw away the boredom and fatigue of the week.

Fitness effect: Mountaineering is an excellent aerobic exercise that can boost metabolism, speed up blood circulation, improve endurance and leg strength, and enhance cardiopulmonary fitness.

Bowling. Suitable for: People who have been in a position for a long time but have not been promoted for a long time.

Reason: You can't change this situation if you have been working hard, but you are always suffering from not being favored by the leader, but the moment you throw out of the bowling ball, all the grievances and depression seem to be thrown out together.

Fitness effect: As long as you have the right posture when bowling, more than 200 muscles in the body can be exercised.

Fitness common sense Two sets of exercises to solve waist and neck pain.

Usually people have low back pain and neck pain due to work and other reasons, so how to solve it? Today I will bring you two ways to solve low back pain and neck pain, if you suffer from low back pain or neck pain, then you should take a look at what to do.

First of all, let's talk about the method of low back pain, starting from the most basic, let you see the origin of low back pain, so as to better understand how to protect your waist and how to ** low back pain!

The key to low back pain is to exercise the transverse abdominis muscles. The improvement of the strength of this muscle will not only reduce the low back pain, but also make the lower abdomen feel very comfortable, and consistent exercise can also achieve the effect of eliminating visceral fat.

The causes of low back pain are as follows: The first is fatigue and burden on the back muscles. The abdominal muscles and back muscles of the upper body are supported and stabilized, but maintaining the same posture for a long time can cause fatigue, and it is this fatigue that causes low back pain.

Many people think that stretching the back muscles and expanding the chest is a good posture, but because the center of gravity of the body is difficult to maintain the center of the back, the rotation of the deep back muscles will be very burdensome. As a result, spasmodic muscle contractions are triggered, which can affect the standing muscles of the spine, causing tension and pain in the lower back muscles!

Another important reason is the low abdominal pressure, once the abdominal pressure is low, the position of the internal organs will move down, so that the stomach protrudes forward, and as a result, the back muscles cause a huge burden on the waist in order to support the stomach. As mentioned earlier, the upper body is supported by the abdominal muscles and back muscles, so once the abdominal pressure (i.e., the strength of the abdominal muscles) is weakened, only the back muscles can bear all the strength.

The first exercise can be used to stretch the waist, stretching every day can be a good way to relieve the pain, so that the waist becomes very strong, the second exercise is pull-ups, which can train your waist strength very well, and can also let the waist slowly relieve the pain.

Yoga asanas that stretch the waist with pull-ups. Because yoga asanas and pull-ups that stretch the waist are conducive to the recovery of the lumbar and cervical spine, but pay attention to the process of exercise, you must be based on your body's growth ability and do not overdo it.

These are a few things you can try and are very helpful for lumbar pain:

1. Leg press: The patient can sit on the bed surface, one knee can be slightly flexed, and the other lower limb can be straightened, so that the forward tilt of the trunk can be pressed to the straightened lower limb, and then the other lower limb can be exchanged. This movement can also be performed in a standing position, with the lower limbs also resting on the back of the chair in front of you.

2. Raise the pelvis on your back: This action can help you correct the anterior tilt of the lower pelvis to increase the curvature of the lumbar spine. The supine position also allows you to flex your knees, use your feet and back as fulcrums, raise your pelvis first, and then slowly lower it, repeating this movement 20 times.

3. Hug your knees and touch your chest: You can maintain a supine position with your knees flexed, and your hands should be held close to your chest as much as possible, but be careful not to arch your back away from the bed.

Stretching exercises of the lumbar spine are sufficient.

The symptoms of low back pain are very common in most people, but it is even more common for some office workers and some people who sit in front of the computer for a long timeAnd we can quickly relieve the symptoms of low back pain by jumping rope with bare hands. Because jumping rope with bare hands can allow us to combine exercise with all our body, so as to achieve the effect of relieving low back pain. In addition, skipping rope requires the hands, feet and waist to exert force, so it has a very obvious effect on relieving the symptoms of low back pain.

Jumping rope with bare hands is also one of the ways to relieve the symptoms of low back pain.

Secondly, we can take the steps of standing and jumping in place to relieve the symptoms of low back pain. Walking in place and jumping in place can also make our waist exert strength and move it. Therefore, standing still and jumping on the spot is also one of the ways to quickly relieve the symptoms of low back pain, which can be easily done by most people.

After sitting for a long time, whether we are indoors or outdoors, we can take the way of stepping and jumping in place, the fundamental purpose is to move the waist and move the whole body, so as to relieve pain.

Thirdly, we can also take the appropriate way to relieve the symptoms of low back pain, which is very effective for young people, squats can make our waist and legs move and exert strength. Even if it is not to relieve the symptoms of low back pain, we can feel the heat in our lower back when we do squats from time to time. It's all a sign that the waist is moving.

However, in order to prevent the symptoms of low back pain from becoming more severe, we must also do appropriate activities after sitting for a long time to avoid lower back problems. Therefore, proper squats are also one of the ways to quickly solve the symptoms of low back pain.

Finally, there are many ways to relieve lower back painAs long as it is aimed at the lower back activities, we can use it to relieve the symptoms of low back pain. Whether it's skipping rope, squatting, stepping in place, jumping in place, whether it's jumping rope as mentioned beforeEven if we do it indoors or outdoors, it can relieve the pain in the lower back. Or twisting the waist, combined with turning the waist to pat the shoulder, etc., can relieve the pain in the lower back.

As the saying goes, the body is the capital of the revolution, and having a good body is more important than anything else, so we must also learn to cherish ourselves.

People who are often engaged in manual labor generally have symptoms of low back pain, when low back pain comes, it usually affects their normal life, there are some patients with severe low back pain, in addition to their daily actions are affected, they will also be accompanied by other complications, such as lumbar disc herniation, lumbar muscle strain, etc., so when we encounter low back pain problems in daily life, we must go to ** and prevent low back pain from happening again, so what do you need to do when you have low back pain? What actions can quickly relieve your low back pain symptoms?

First of all, you can kneel on both knees and stretch your upper body, so that you can quickly relieve your low back pain symptoms, for people who mainly have lumbar muscle strain and local lumbar muscle strain, this action is also very simple, first let your elbow towards the ground, and then put your hands flat on the ground, so that your arms can stick to the ground, and then use your hands, palms and arms to stick to the ground in the case of stretching your body forward or backward, pay attention to the process of exercise, be sure to protect your waist, Once the symptoms of pain in the lower back appear, it should be stopped immediately.

Secondly, you can twist your waist more, twist your waist left and right and your arm can also stretch with the direction of waist twisting, you can try to do 5 10 minutes each time, you must pay attention to the frequency when twisting the waist, not too fast, if the frequency is fast enough, not only will not make your back pain symptoms alleviated, but also damage your waist.

Finally, there are many exercises to relieve back pain, but when doing these exercises, we must pay attention to protecting our waist, for some patients with severe back pain, not only to relieve their waist by doing exercises, but also to take some drugs for back pain in serious cases, which can effectively relieve the symptoms of low back pain, and we should also exercise more in our lives, which is also of great benefit to our back pain.

Patients with low back pain do not have any particularly good exercise, which can quickly relieve pain, if it is more severe, it is best not to exercise, and after **, you can do some swimming, squats, brachial bridge exercises, small swallows, etc., but you must remember that you can not do intense exercise.

You can choose high jump, you can also choose to jump rope, you should often stretch your waist in life, and you should often do some synchronized movements, which can be quickly relieved.

You can swim, you can walk, you can skip rope, you can practice Tai Chi, you can ride a bike, climb a mountain, etc., all of which can be used to relieve symptoms.

When you have low back pain, you need to stay in bed and not do strenuous exercise. The pain symptoms are relieved, and lumbosacral function exercises can be carried out during the recovery period, such as arch bridge exercises, board support, push-ups, small swallows, etc. Lumbosacral exercises can relieve the symptoms of lumbar muscle strain, increase muscle strength, and increase the stability of the lumbar spine.

Low back pain is partly caused by lumbar muscle strain, and partly caused by lumbar spine pathologies such as lumbar disc herniation, lumbar spinal stenosis, and lumbar spondylolisthesis. Common triggers for low back pain may be long-term incorrect lumbar posture, lumbar cold, long-term bending, weight bearing, etc. Therefore, it is necessary to pay attention to the combination of work and rest, pay attention to the cold and warmth of the lumbar spine, and carry out appropriate exercises after sitting for a long time to prevent muscle strain.

Self-exercise for lumbar spine pain should be done after a clear **. Lumbar spine pain caused by lumbar muscle strain, you can exercise the lumbar back muscles, pay attention to the exercise should be gradual, properly control the amount of activity, avoid sudden, strenuous exercise, commonly used exercise methods are: swimming three times a week, about half an hour each time; Xiaoyanfei and plank, once or twice a day, starting with 5 minutes at a time, can gradually increase to about 10 minutes.

It is important to note that the above exercises should be done in consultation with a medical professional.

The soreness below the waist is mainly caused by lumbar disc herniation and lumbar muscle strain. For example, some people who sit for a long time, stand for a long time or often work in a cold and damp environment will also have this symptom of back pain. You can go to the hospital for a lumbar spine CT examination to confirm the diagnosis and remove **.

The soreness and pain caused by lumbar disc herniation can be relieved mild with physiotherapy and massage. If it seriously affects life and has difficulty walking, you need to go to the hospital for surgery**. Pay attention to the cold and keep warm, and correct the posture.