Back pain. What exercise can be good.

As a beginner, it is essential to have a scientific fitness guide. It's my responsibility to help you get in. The first thing to point out is:

From the beginning of fitness, you had better cultivate and correct your living habits, drink more water, eat more fruits and vegetables, don't overeat, don't stay up all night, don't skip breakfast, don't smoke and drink, don't Because since you have chosen fitness, that is, you have chosen an active and healthy lifestyle, so don't have those bad habits, and keep them all in your memories! Okay, let's gossip and get down to business! A complete fitness program should include three aspects: eating (eating), exercising (training), and sleeping (sleeping), and training is composed of three main parts: cardiology, strength, and flexibility.

In view of this, I have given a training plan of 5-10 minutes of aerobic warm-up at the beginning, 5-10 minutes of stretching and relaxation at the end, and 40-50 minutes of strength training in between. Strength training mainly includes:

1) Back: pull-ups (pull-downs in front of the neck); 2) Chest: Plate bench press (seated chest press); 3) Legs:

barbell squat (Smith squat); 4) Shoulder: barbell press (dumbbell press); 5) Arms: barbell curl (dumbbell curl); 6) Abdomen:

Sit-ups (leg presses). Training remarks: Training 3 times a week, every other day, about 1 hour each time, practice the whole body, one action for each part, spare action in parentheses, 3 sets of one action, 8-12 times per group, 2 minutes between movements, 30-60 seconds between groups, exhale when exerting force, inhale when relaxing, and the movements should be steady and slow.

It is necessary to gradually increase the weight to increase the adaptability of the muscles and thus respond to the training. Use a machine that can adjust the weight freely for training. This allows the muscles to respond better to the resistance generated by the device.

Because it allows more muscles to participate in the exercise. When doing movements, whether you are lifting or lowering, you must control the movements so that you can concentrate your force and avoid borrowing force. Diet:

Eat small, frequent meals, moderate intake of eggs, milk, and meat. The daily diet is: moderate protein, less fat, high in carbohydrates.

The ratio of the three main nutrients should be around 25 20 55. Staple foods such as steamed buns, noodles, and rice, as well as yams, oats, potatoes, etc., are very high in carbohydrates and can be used as a first choice. Protein is the most important source of nutrients for muscle growth, and bodybuilders should mainly consume non-fat or low-fat foods, such as skim milk, egg whites, fish, skinless poultry, steak, etc.

Sleep: It is best to get 8 hours of sleep every night, and if you have time at noon, you can take another 30 minutes of nap. By the way, try to schedule the training time in the afternoon to evening period, because the body is at its best in terms of strength and flexibility during this time.

Finally, I wish you a speedy and successful fitness!

The most common form of back pain is wind chill. Long-term exposure to cold, damp conditions, or exposure to wind evil during sleep, can lead to poor local blood circulation, induce severe muscle pain, and some patients may also induce muscle inflammation. Different conditions have different levels of pain for patients, and the methods are also different.

Some patients with mild conditions can try massage, hot compresses, etc.**, some patients only need to soak in a hot bath, sweating can be effectively relieved, and some patients must apply plasters or take some drugs to promote blood stasis, dispelling wind and cold can get some relief. Some patients have problems such as cervical spine, lumbar spine, and spine, which are also prone to back pain.

The most common type of back pain caused by cervical spine problems is called stiff neck. Muscle stiffness, sprains, strains, and spasms caused by improper posture while sleeping can lead to more severe muscle pain. Although the neck is the main area of pain, the back muscles are affected, which can induce intense pain.

This pain has a fixed tender point that the patient can massage the neck or try massage, traction, exercise** to relieve it. Some patients with more severe conditions can take painkillers and anti-inflammatory drugs under the guidance of a doctor.

The muscles of the back are the largest part of the body, and various internal organs are densely distributed underneath. Problems with internal organs can also lead to radiating pain, causing severe back pain to the patient. These diseases mainly occur in the liver, gallbladder, and kidneys.

Common diseases mainly include cholecystitis, gallstones, kidney stones, hydronephrosis, chronic nephritis, liver failure, acute hepatitis, etc., with percussion, dull pain, and tenderness as the main manifestations.

Such patients are advised to seek medical attention in a timely manner and take medication to relieve symptoms after identification**. Back pain, don't take painkillers, so use plasters to deal with it, this temporary relief will only make the problem more complicated, the pain can not do something to aggravate the pain to avoid injury, but after the pain, the problem is still not solved, resulting in more difficult recovery! What am I going to do?

First find out**, back pain is a symptom, we just need to find out**, we can solve the problem, sometimes back pain is a series of problems, so we have to analyze and find out, all solved, otherwise leaving a certain factor will appear repeatedly, in addition to doing the corresponding examination, but also palpation!

It is because office workers often sit to work, so they will have back pain; You can go for a run, do aerobics, swim, jog, and ride a bike to relieve low back pain.

It's because office workers don't get up often, but sit in their chairs all the time. So I think you can do pull-ups or squats.

By stretching the shoulder ligaments, the blood circulation of the shoulders and arms is improved, thereby relieving shoulder fatigue.

1. A: Stand with both legs slightly wider than your shoulders, bend one leg inward, stand upright with the other leg, center of gravity in the middle of the legs, raise your arms with both hands and place them behind your head, hold them with both hands, pull down your upper arms to the side of the bent legs, and look down at your head.

B: Stand with your legs outstretched, raise your arms straight, hold your hands together, raise your head and chest, and stand with your abdomen closed.

2. The lower limbs can be standing or sitting, the body is facing in front of you, one arm is raised to the opposite side, the other arm is bent, and the straight arm is pulled inward, and the five fingers are stretched as far as possible.

1. Recommendation: rub the waist and eyes;

2. Method: The lumbar eye acupoint is an extrameridian acupoint, which is in the waist, under the spinous process of the 4th lumbar vertebra, in a depression about an inch next to it. When self-massage, first look for the level of the spinous process of the 4th lumbar vertebra.

When we cross our hands on our waists, we can feel the bones in our waist from behind, which is the anatomical iliac crest, which is exactly at the level of the spinous process of the fourth lumbar vertebra in the human body. Then, start from the midline and measure a little more distance from the palm of the hand, which is where the waist and eye points are located. Generally speaking, during the massage, the body sits upright, the hands are clenched into fists and the back is naturally turned back, and the fist with the index finger is raised to press the waist and eye points tightly and rotate and rub vigorously, so that it is advisable to be sore.

You can knead it for 5 minutes each time, and long-term persistence has a good effect on strengthening the waist and kidneys.

3. **:4. In addition, now in winter, you can do some meditation exercises, such as Baduanjin, which is simple and easy to learn;

5. I hope it can help you.

Abdominal shift shape correction makes you look better.

1. Sit-ups.

Using this to exercise the strength of your lower back is very crucial. Everyone will do the action, but the key is to be patient and persistent. Don't do it for a day, if you're afraid of getting tired, give up. Insist on doing two or three sets of fifteen as a group every day, and the effect is very good.

2. Waist twisting exercise.

Of course, if the waist is overworked and does not exercise, it will cause its fat and injury. When you have nothing to do, you can twist your waist to make your waist move and achieve the benefits of improving your waist function.

3. Turn the hula hoop.

Prepare a hula hoop to turn at home, the movements will not be coordinated at first, but after slowly mastering it, you can insist on turning for half an hour a day, and you can also achieve waist recovery.

4. Squatting horse step.

Naturally, this effect can also be achieved, but people with poor waist strength may not be able to bear it, so it is recommended that you use the usual horse steps. Advanced horse steps can be weighted on the waist, so that the weight sags the force, so that the waist strength rises.

5. Waist massage.

A good massage of the lower back is also key. In particular, you can systematically carry out some waist massage, insist on doing it once a day, or you can also put the can, so that the moisture in the back can be pulled out, and it can also be used to rebound with good waist strength.

If the waist is not good, many exercises can not be done, this action repairs the damaged lumbar spine, and 3 minutes a day is good for the waist.