Back Pain Actions to Slow it Down

The symptoms of pain here and there are getting younger and younger, and it is no longer a problem exclusively for the older generation, young man~ just talking about you! 2. At the age of 30, but with 5 or 60-year-old bones, low back pain at every turn, learn 3 stretching exercises quickly, plus changing small habits in life, stay away from sore life!

The low back pain caused by prolonged sitting is only one of the reasons. Sliding the phone with the head down, the mouse hand caused by long-term repetitive movements… etc. will affect the spine, causing bad postures such as hunchback, round shoulders, high and low shoulders, crooked neck, and even the waist. Follow along! Therefore, to relieve back pain, we can not only do stretching for the waist, but also the overall stretching of the whole body is a major point! Take notes on the following 3 actions~

The low back pain caused by prolonged sitting is only one of the reasons. Sliding the phone with the head down, the mouse hand caused by long-term repetitive movements… etc. will affect the spine, causing bad postures such as hunchback, round shoulders, high and low shoulders, crooked neck, and even the waist. Follow along! Therefore, to relieve back pain, we can not only do stretching for the waist, but also the overall stretching of the whole body is a major point! Take notes on the following 3 actions~

3 stretching exercises to relieve back pain
1. Thoracic spine stretch
“step”

Lie on your side on the yoga mat, with your left knee bent, you can put a pillow or a roller under your knee, and hold your left knee with your right hand to stabilize your body.

Extend the left hand horizontally outwards, extend the body and the line of sight to the left at the same time, pause for about 10 seconds, then return to the starting position, change sides, do 3 times on each side, pay attention to the breathing rhythm during the process.
Tip: When extending the body, only turn the upper back, but the butt will not follow it!
Thoracic extension

2. Waist extension
Sitting in a sitting position, with your feet flat on the ground, palms facing outwards, your left hand raised above your head, your right hand holds your left wrist, and gently pulls upwards, pause for about 15-20 seconds, and then play it back slowly, with deep breathing during the process, and changing sides Movements can be done 3 to 5 times on one side.
Tip: Sit firmly on your hips, or choose a chair with a backrest to avoid too much shaking.
Waist stretch

3. Iliopsoas stretch
The starting position is to kneel on the yoga mat, kneel with your left knee, bend your right knee with your thigh and calf at 90 degrees, gently support your right knee with both hands to keep your body stable.
Exhale and move your body weight forward until you feel tightness on the front of your left thigh. Stay for about 15-20 seconds. Keep your breathing rhythm during the process, and then slowly return to the starting position. Change sides. You can do 3 on each side. ~5 times.
Tip: Keep your back straight, use your core force, and keep your pelvis in the correct position to have an effect!
Iliopsoas stretch

Stretching exercises can help alleviate discomfort, but to solve the low back pain fundamentally, we must start from the cause, and then prescribe the right medicine!

5 major causes of low back pain
1. Muscle endurance degeneration
Insufficient muscle strength, the ability to bear the body’s burden will also decrease. The extra weight has to be carried by joints, such as back muscles and abdominal muscles without muscles. You will find that whether you are walking or sitting for a long time, it is easy to hunch, and the lower abdomen will always be prominent. At this time, the lumbar spine is bearing the weight of the entire upper body. After a long time, backaches and backaches of course come.

2. Sedentary
When the lumbar spine is in a sitting posture, it bears more pressure than standing, about 1.5 times more. If you add sedentary sitting, causing poor blood circulation, and wrong sitting posture, the pressure will increase to 2.5 of the standing posture. Times, it is easy to cause spine herniation, and even compress the nerves to cause chronic low back pain!

3. Skewed pelvis
Because the muscles of the back, core, buttocks, legs and hips are unbalanced, the pelvis tilts forward and backward, not only the lower abdomen is obvious, the hunchback is not beautiful, but it will also cause damage to the spine and waist. Very high pressure, it is easy to have inflammation, cramps and even pain.

4. Poor posture
Is your standing or sitting posture standard? Or is it often referred to by my mother as a group of people who stand and don’t look at each other? In fact, I really have to listen to what my mother said~ There is a middle line in the body line, the posture remains symmetrical, and the weight of the muscles is more even. Of course, the joints or lumbar spine will be less compressed. Quickly change the three or seven steps. Sit paralyzed…wait for these twisted and wrong postures! Otherwise, it is easy to cause scoliosis for a long time.

5. The bed is too soft or too hard
When sleeping, lying on your back and stretching your knees, your body’s center of gravity will be on your hips. If the bed is too hard to fit your spine, your waist will be suspended and the pressure will be relatively high; but a bed that is too soft will not work. Because there is no strength to support the body, there is no way to maintain the normal curve of the spine, which will cause low back pain over time.
When sleeping, lying on your back and stretching your knees, your body’s center of gravity will be on your hips. If the bed is too hard to fit your spine, your waist will be suspended and the pressure will be relatively high; but a bed that is too soft will not work. Because there is no strength to support the body, there is no way to maintain the normal curve of the spine, which will cause low back pain over time.

If you have already experienced low back pain, you can also start by changing your daily habits, which is very helpful to relieve pain!

Improve low back pain
1. Exercise more
I just mentioned that lack of muscle strength is one of the causes of low back pain. Therefore, do heavy training within the scope of your ability and slowly increase your muscle mass, but remember! You can’t do too much movement and weight at once, it’s easy to hurt your waist!

What are the strengthening actions? Let the instructor demonstrate it to you↓

4 moves to strengthen the lower back muscles, improve the pain and stabilize the spine! [Video] Instructor training classroom “Most people do the wrong back muscle training, you should do this”

2. Raise your legs when lying on your back
Excessive sleep can easily lead to a feeling of fatigue. In addition, sleeping on a bed with the wrong hardness for a long time will make you more tired and tired, and even backaches. It is recommended to maintain a regular and normal sleep time. You can sleep on your back. Bending your knees, putting a pillow under your knees, or filling the gap between your waist and the bed with a small towel can reduce backache.

3. Ice or hot compress
If the back pain is caused by acute strains or sprains, depending on whether the affected area is red or swollen, ice compress first to achieve the effect of reducing the swelling; then apply hot compresses to promote blood circulation and help muscle relaxation.

4. Do morning exercises
You may feel a little stiff when you just wake up. Don’t jump out of bed immediately. It is easy to get injured. It is recommended to do the 3 stretching methods taught today to help relax the spine, waist, hips… and other major parts to reduce pain.

Low back pain is also common in groups, these 5 people usually have to take good care of their waist!

People who are prone to low back pain
1. The elderly
Because of the degeneration of joints and muscles, people often face low back pain, and severe people can also suffer from sarcopenia.

2. Housewives
Housework such as sweeping the floor, washing clothes, and wiping the floor… are all repetitive actions, and they often need to bend over.

3. Working classWorkers who need to move heavy objects have a very high risk of low back pain if they move incorrectly or use excessive force.

4. Office workers or service industry
The long-standing service industry and sedentary office workers need to maintain the same posture for a long time. In the case of poor blood circulation, symptoms of acid, numbness, and pain will soon appear.

5. Athletes
Athletes overuse their muscles and joints when they are young, and they can easily accumulate soreness after retirement.

Stretching is a way to relieve back pain, but it is not the fundamental solution. It is the correct solution to increase muscle strength and maintain a good posture! If the back pain has not been relieved, you must seek medical attention as soon as possible to avoid missing the golden treatment period!