How to exercise for lumbar spondylosis to alleviate the condition?

For cervical spondylosis, there is a left and right slapping method to alleviate and ** is more effective. This method is also relatively simple, we just need to find a spacious place, the body stands naturally, the legs are separated from the shoulder-width apart, the arms are relaxed and naturally drooping, so that after standing for a minute, the two arms are naturally shaken, when thrown to the right, our head is tilted to the left, so that the left hand pats our shoulder, and when it is shaken to the left, as long as it is done in reverse, every morning when you get up in this cycle for 60 times and insist on half a year, there will be obvious improvement results. Of course, if you want to better alleviate cervical spine diseases, in addition to doing so, you should also pay attention to the following points:

1. Don't sit for long periods of time

Sitting for a long time is very harmful to the human body, it will seriously damage our spine, cause the growth of spinal curvature or irregular shape, and directly hurt our cervical spine, and because of this, it has led to a lot of often sedentary workers The cervical spine is not very good, so I recommend that you get up every once in a while to move your body, if you want to protect the cervical spine, then every hour we can stand up and do the protective exercises I recommend to everyone.

2. The pillow should not be too high or too low

Secondly, when we sleep, the height of the pillow should also be paid special attention to, because the pillow is too high or too low will lead to the occurrence of our cervical spine diseases, in general, the correct height of the pillow is about the height of a fist when we lie on our back, and when we lie on our side, it is about a fist and a half, but the specific situation should be determined according to our own actual conditions.

3. Exercise more

Finally, I want to say that as long as we continue to adhere to a sport, then it is good for our body, and it can also be a good prevention of cervical spine diseases, and the sports can be chosen at will, but I suggest that you should choose those sports that can be moved by the whole body, such as playing basketball, football, swimming, tennis, etc.

You can do the kind of neck exercises that are specifically for cervical spondylosis, and exercising regularly will relieve your neck symptoms. Also, you can twist your neck a little more.

Frequent stretching or shaking movements can relieve the soreness of the whole body and increase blood circulation, which is helpful for the cervical spine.

Lumbar spondylosis should be based on back muscle training, such as the "wild goose flying" pose in yoga, which can effectively alleviate the condition.

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.

11.Walking.

Walking can exercise the muscle strength of the waist, hips and lower limbs, enhance the coordination of limbs and trunk movements, and maintain the physiological curvature of the lumbar spine. When walking, the chest should be as high as possible, the abdomen should be tightened, the soles of the feet should land on the ground first, and the soles of the feet should transition from the soles of the feet to the toes, so as to cushion the pressure on the knee and ankle joints; It is better to choose shoes with shock absorption function.

2.Swim.

Swimming can exercise the lower back muscles, especially breaststroke, the spine does not bear the pressure of the longitudinal chain sailing, and in the process of continuous ventilation, the lumbar and cervical muscles are constantly moving, and the muscles are exercised and strengthened. Long-term swimming is very helpful for strengthening the psoas muscles and improving the herniated disc. It is recommended to do what you can and dig potatoes and swim more than 2 times a week.

Patients with lumbar intervertebral disc herniation, such exercise, patients who already suffer from lumbar intervertebral disc herniation should go to a regular hospital for examination in time**. According to the severity of the condition, you can choose conservative**, such as taking anti-inflammatory painkillers, hot compresses, massage, traction, physiotherapy; minimally invasive surgery; Open surgery**, etc.

It is recommended to carry out some auxiliary shed hail exercises under the premise of regularity.

1.Delphinium.

People with lumbar instability and spondylolisthesis cannot do this exercise.

2.Gluteal bridge pose.

A set of 10 can relieve fatigue and soreness in the lower back.

3.Squat.

5 10 in a group, do 1 2 sets each time.

4.Plank.

Hold for 60 seconds per set, 4 sets per session, and no more than 20 seconds between sets. People with lumbar spine diseases cannot do some exercises, such as walking backwards, hitting trees with their bodies, etc., which is even more detrimental to lumbar spine health.

Suffering from lumbar spondylosis, it is very serious, can not be **, can be temporarily relieved, serious patients, is in need of surgery**, it is best to choose a hard bed, pay attention to the improvement of diet, do not be tired, avoid long-term sitting, more activities, to avoid too much force on the waist.

If the patient has a lumbar spine disease, the first relevant diagnosis should be made, which lumbar spine disease is, such as the patient's lumbar intervertebral disc herniation, or lumbar spinal stenosis, lumbar spondylolisthesis, or lumbar tuberculosis. It is related to different diseases**.

For example, taking lumbar tuberculosis as an example, the patient should first be given bed rest and given anti-tuberculosis **. At the same time, avoid strenuous exercise and strengthen nutrition, such as oral foods with high nutrition, high-protein, high-vitamin foods, such as lean meat and fish; Eat more foods that are high in calcium, such as milk or soy products. At the same time, it is necessary to regularly review the X-ray examination to observe its ** effect.

1. Improve daily life: In daily life and work, it is necessary to pay attention to reducing the burden on the lumbar joints, and try to avoid heavy physical labor and strenuous exercise. Pay attention to protect the lower back muscles, reduce bending over, sitting for a long time, standing and other movements.

Keep warm to avoid worsening symptoms. When sleeping, you can sleep on a hard bed, which can bend your legs and fully relax your waist;

2. Exercise: You can do waist and back muscle exercises every day, such as supine straight leg raises, planks, backward walking or "little Feiyan" and other actions. You can wear a waist circumference to protect your lumbar spine during activities. Pay attention to the combination of work and rest to avoid fatigue;

3. Positive**: Through moxibustion, acupuncture, medium and low frequency and lumbar traction**, the symptoms of poor lumbar spine can also be improved. If you have pain and weakness in the lower back, pain and numbness in the buttocks and lower limbs, you can go to the hospital for imaging examination to confirm the diagnosis and the severity of the condition.

Calcium can be supplemented appropriately and oral non-steroidal anti-inflammatory drugs such as meloxicam, ibuprofen, celecoxib and other drugs can be taken under the guidance of a doctor**.