What is the best exercise for lumbar muscle strain, and how to exercise best for lumbar muscle strai

Lumbar muscle strain is a more common disease in the elderly, drugs often have little effect, exercise can relax the waist and lower back muscles, enhance the mobility of the spine, and effectively improve and restore the function of the lumbar muscles. Here are several exercise methods: 1. Lie on your back, bend your knees, put your thighs close to your abdomen, hug your knees with both hands, and stick your back to the bed to relax your psoas muscles and lower back muscles, and then let go of your hands, stretch your legs, and do it 3-5 times in a row.

2. Lie on your back, straighten your legs, take turns to lift, move easily and quickly, and do it 8-10 times in a row without causing pain. 3. Sit-ups, if the sit-up action is difficult, you can use both hands to help the bed, and the body can not bend forward after sitting up, and do it 3-5 times in a row. 4. Stand upright and turn to the left and right sides in turn.

When turning, the ipsilateral arm is straightened, swinging diagonally upward, looking at the palm of the hand, and the opposite hand is crossed at the waist. 5. Stand upright, cross your waist with both hands, and take turns to do lunges and press down with your feet for 15-20 times in a row. 6. Stand your legs apart, bend your body forward, and do the chopping action.

The movements should be relaxed and the amplitude should not cause local pain. 7. Stand with your legs separated, support your waist and sacral with both hands, and do waist rotation exercises for 10-15 times in a row. 8. Rub the palms together, then rub them up and down vigorously against the back pain.

The above exercise methods can be practiced with 3-4 movements each time, 2-3 times a day, and the symptoms can be reduced or disappeared.

The side-pushing swing arm can stretch the erector spinae and ligaments well, and the muscles of the link are tense.

Generally, it is not suitable for strenuous exercise, especially those involving the waist, such as repeated bending and other sports, it is necessary to pay attention to the usual bed rest, and you can consider waist muscle exercises.

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Lumbar muscle strain is caused by the impassability of qi and blood in the waist. According to traditional medicine, if it hurts, it doesn't work, and if it doesn't hurt, it doesn't hurt.

It either loses a lot of kidney qi for a long time, or the waist is cold, or it sits for a long time, compressing the psoas muscles, resulting in the psoas muscles running too slowly.

To restore it, you need to strengthen your physique, nourish enough qi and blood, increase your laughter and strengthen your body's energy and yang, speed up the flow of qi and blood around your body and waist, and unblock the lumbar muscle blockage, through the heat and sweating in the body, you can drain the lumbar muscle blockage garbage and cold and dampness out of the body with sweat, and over time, the waist qi and blood run smoothly, and sufficient qi and blood can nourish the stiff lumbar muscles, becoming flexible, strong and powerful.

How? You can search for this article "How to exercise with lumbar muscle strain, she has been practicing like this for 52 days, the pain disappears, and her energy increases!" Touching the Change", which describes a traditional workout recovery method, I hope it can help you.

For a lumbar muscle strain, take a proper walk, do some simple push-ups and exercise at the venue, which is also okay.

If you have a lumbar strain, it is best to do a little exercise that is not too large and not strenuous exercise, such as walking, tai chi, etc.

Lumbar muscle strain refers to the waist pain reversal, aggravation after exertion, relief after rest, etc. as the main manifestation of the disease, for waist strain, in addition to timely **, should also strengthen the waist back muscle exercise, in order to promote the circulation of qi and blood, enhance the strength of the waist muscles. So what exercises are suitable for patients with lumbar muscle strain? ?

Action 1: Turn your hips and waist. Standing posture, hands on the waist, thumb in front, the remaining four fingers in the back, the middle finger pressed on the waist and eyes, that is, the Chinese medicine on the kidney Yu acupuncture points, when inhaling, will cross from left to right swing, exhale from right to left swing, one exhale and one inhale for one time, can be done 8-32 times in a row.

Action 2: Rotate your waist and turn your back. In a standing position, raise your hands to the sides of your head and shoulder-width apart, the tips of your thumbs at the same height as your eyebrows, and your palms facing each other.

When inhaling, the body is twisted from left to right, and the head is twisted backwards, and when exhaling, twist from right to left, one exhale and one inhale for one time, which can be done 8 to 32 times in a row. In addition to the above exercises, you can also regularly participate in Tai Chi, five bird opera, aerobics, these traditional fitness methods are beneficial to the prevention and treatment of lumbar muscle strain.

Lumbar muscle strain, low back pain, low back pain, 2 ways of exercise, strong waist, flexible and strong back.