Not very old, old waist. For long-term sedentary professionals and student parties, the phenomenon of waist age is very common. The back is sore, stiff, unable to stand up straight, unable to bend down, and many people have a deep understanding of the sour taste of lumbar muscle strain. However, why did you get low back pain when you didn't move?
Broadly speaking, the psoas muscle is not a muscle, but a group of musclesAs the main trunk muscle group connecting the upper and lower bodyThe psoas muscles take into account the stability and flexibility of the body in daily movements.
Taking sedentary states as an example, although there seems to be no exercise, our psoas muscles still maintain a tense working state all the time.
Overuse, constant loadIt will cause fatigue and chronic damage to the lower back muscles and surrounding soft tissues. causedSoreness and pain in the lower back on one or both sides, often accompanied by lumbar spine stiffness and difficulty moving.
Proper sitting posture is very important to prevent and alleviate lumbar muscle strain. Make sure your spine remains naturally curved, your back is straight, your shoulders are relaxed, and you refuse to stilt your legs.
You think that the stilted legs are a decompression, but you don't know that long-term unilateral stilts will make the body center of gravity.
Biased to one side, the pelvis is tilted to one side, the lumbar spine is offset to one side, and in the long run, the misaligned pelvis and lumbar spine compress the nerves, so you like to lift long and short feet, high and low shoulders, scoliosis, lumbar disc herniation, ......
In order to defend the unshakable status of "the most beautiful cub in the whole office", stand your back! Straighten your sitting posture! Put down your Erlang legs!
Choose ergonomic office chairs and desks with a high and high angle to avoid discomfort caused by being too high or too low. In addition, using lumbar pads or lumbar cushions for extra support is also a great option for relieving low back pain.
Every once in a while, get up and do a simple stretch to move your stiff muscles. Such as turning the waist, bending the back, stretching the legs, etc. This improves blood circulation and relieves fatigue in the lower back.
By exercising the lumbar muscles regularly, you can enhance the stability and endurance of the lumbar body, awaken and reshape the strength of the waist and abdomen, especially the strength of the core stabilizing muscles, and prevent the reversal of low back pain.
Common actions include:
Lie flat, bend your legs at your knees, try to get as close to your chest as possible, hold your calves with both hands, relax your lower back muscles, and hold on for 10 seconds, 30 times as a group, one group each morning and evening.
Lie flat, put your feet, shoulders and head on the bed, raise your abdomen upward, hold on to the highest point for 30 seconds, slowly put it down, and repeat 5-10 times as a group.
In the prone position, keeping the pelvis close to the bed, gently lift the upper body with your hands, keeping your waist and hips relaxed during the process, hold this position for 1 second and repeat 10 times.
In the supine position, with both knees flexed, hands crossed in front of the chest, and the upper body gently lifted off the bed, hold for 2 4 seconds, then gently lay down to the starting position, repeat 10 times.
In the supine position, keeping the waist close to the bed, straighten one side of the lower limb and slowly raise it by 20 30 cm, keep the lower limb elevated position for about 10 seconds, then slowly lower it again, repeat 10 times.