People with lumbar muscle strain must know! What exercises are suitable for lumbar muscle strain?

The exercise methods for lumbar muscle strain are divided into the following aspects:1Forward flexion and extension of the lower back:

Stand with your feet shoulder-width apart, hands on your hips, bend forward and stretch back four times; 2.Waist whirlwind movement: stand with your feet shoulder-width apart, cross your hands at the waist, and rotate your waist clockwise and counterclockwise, from fast to slow, from small to large 8 times; 3.

Arch bridge exercise: lie on the bed, relax the whole body, breathe steadily, put your hands on both sides of your body, slightly flex your knees, use your heels and one shoulder as fulcrums, lift other parts off the bed, insist on 3-5 seconds and then relax, do 20-30 times; 4.Flying Swallow Movement:

Lie prone on the bed, with the abdomen as the fulcrum, lift the other parts off the bed, put your hands back, your body in the shape of a swallow, hold for 3-5 seconds and then relax, repeat 20-30 times.

1. Swimming; 2. Xiao Yanfei, that is, lying prone on the bed, stretching back with two elbows and legs, rising and stopping for one second in the process of stretching, 10 to 20 times each exercise, 3 to 4 times a day; 3. Three-point support, that is, the head and heels support the bed, raise the stomach, and let the waist leave the bed; 4. Five-point support, that is, two heels, two elbows, and head support the bed, lift the stomach to the highest place and stop for one second, and then slowly put it down.

You can do yoga, but you must choose low difficulty, not high difficulty, mainly to light fat burning exercises.

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

Lumbar muscle strain is primarily a long-term chronic injury caused by myofasciitis.

The exercise method of lumbar muscle strain is mainly based on the training of waist muscle stretching and rotation, such as doing some gentle tai chi exercises, or aerobics, the strength should not be too large, and the stretching and rotation movements should be slow. Through this relaxed rotational movement, the stiff muscles are slowly opened, so that its elasticity and toughness are restored to a certain extent.

It should be noted that the training of lumbar muscle strain is not strength training, but a training of flexibility, stretching and stability.

Wangjing Hospital, China Academy of Chinese Medical Sciences-Liu Yuzhang-Department of Spine-Chief Physician-How to exercise for lumbar muscle strain.

Hello, take Chinese medicine to strengthen the waist and kidney pills internally, and use the wind and muscle relief paste externally.