What should I do if I always have back pain? What exercises should I learn to learn for long term se

Many office workers sit in front of the computer for a long time, always feel back pain, which is also a common disease in modern society, and if we don't pay attention to this problem, our body will become worse and worse, today's article will teach you how to get rid of such a problem, so that our back becomes relaxed.

This phenomenon is caused by the compression of the spine and the damage to the shoulder and back muscles due to long-term sitting. I think it's hard for everyone to change their work status, after all, their work needs are to sit at the computer desk for a long time, but are we really helpless in the face of these?

The answer, of course, is no! We can always take a moment to get up from our computer desk and move our muscles. Or do some exercise after work to soothe your body.

If you don't think it works, many times it's because you haven't done the right movements, and the exercise is not at the key point. Today, I will recommend several particularly effective exercise methods to relax the spine, shoulder and back muscles and other parts that are difficult to move in a short period of time.

1. Make a stretch posture, clench your hands into fists, and inhale while lifting up.

Stretch your body with your hands above your head for five seconds. Then slowly lower your hands and exhale. This movement can be repeated 3-5 times, not only to soothe the spine and muscles that have not been exercised for a long time, but also to relax the body and mind and reduce work pressure.

2. Raise your arms and do a turning motion.

First of all, raise your left arm, palm down, turn your body to the right, maintain this position while making sure that your heel is also turned 45 degrees to the right, the center of gravity of the body is in front of the body, when turning the body, you must turn as much as you can, otherwise you will not achieve the desired effect. After doing it on the left side, switch to the other side and continue. This movement can move the muscles of the waist, spine, and back at the same time.

3. Lift the shoulders and retract the neck.

The position of the shoulder of this movement is divided into three positions: upper, middle, and lower. Lift your shoulders up, shrink your neck, and swing your shoulders up and down regularly to the rhythm of "up, middle, bottom, middle, and up". If you don't feel like you're moving, you can do a shoulder wrap to help build your shoulder muscles.

Fourth, the head stretches forward, shrinks and swings left and right.

Many people do head loop exercises when they move their necks, but in fact, this action is very harmful to the spine! Usually you can hear the sound of your own bones when you do it, because this action causes the vertebrae to rub against each other, which can easily cause wear and tear and injury to the spine. Therefore, the correct action should be to split these four directions, not to do them together.

5. Keep your legs together, bend over, and touch the ground with your palms.

This movement is very common in stretching exercises, in fact, it can not only stretch the muscles of the thighs, but also have a good movement effect on the waist after sitting stiff for a long time. If you have difficulty touching the ground with your palms, spread your legs slightly.

Having said all that, let's give it a try!

Always have backache and avoid sitting for a long time or overwork, sitting for a long time to learn to stretch the spine to prevent spondylosis, and relax the back muscles to avoid muscle stiffness.

When you sit for a long time, stand up and move in time, go to massage regularly, the easiest way to sit for a long time is to do a set of broadcast gymnastics after going home, do more chest expansion exercises, stretch your body, sitting for a long time is also easy to get hemorrhoids, don't sit for a long time.

Sedentary people are generally office workers and students, and if you feel uncomfortable, you can get up and take a walk, stretch and so on. Do a chest expansion exercise to stretch your pectoral muscles and avoid rounded shoulders and hunched back.

Go cupping, or do acupuncture, you can do some stretching yoga to relax your muscles and bones.

How to relieve back pain after sitting for a long time1. Avoid sitting for long periods of timeFor the back pain caused by sitting, if you want to alleviate it, you must first change this bad lifestyle habit; Avoid sitting for long periods of time, as sitting for long periods of time can cause excessive tension and spasms in some muscles, resulting in low back pain and muscle damage. If you can increase your activity appropriately, it can help to improve this sedentary back pain. At the same time, do not sleep in a damp place at will, and the sleeping position should be on your side.

2. Drugs**.

It is mainly used with anti-inflammatory analgesics, injectable corticosteroids and oral non-steroidal anti-inflammatory drugs, such as ibuprofen and fenpidex.

3. Waist exerciseBecause low back pain is mostly caused by muscle weakness, and by exercising the lower back muscles, it can make its muscles strong and the ligaments strong, thereby reducing the risk of injury, and can also play a role in preventing and improving the strain of low back muscles.

Changing jobs is the only way to go.