Low back pain is a strain disorder that plagues many people, also known as low back muscle myofasciitis, lumbar strain.
LBP-1 standing position N cord muscle stretching exercises.
1. Straighten the affected leg and place the heel on a low stool about 40 cm high.
2, with the hip joint as the axis, lean the body forward until you feel a mild pulling sensation at the back of the thigh and maintain the posture.
3, pay attention to keep the shoulders balanced, back straight, do not turn the shoulders or arch the back.
4. When practicing, do 3 sets per day, 3 times per set, and hold for 15-30 seconds each time.
LBP-2 Cat and Camel Exercise.
1. Kneel on a yoga mat or hard bed with hands and knees on the ground.
2, abdominal relaxation down, so that the back collapse, and maintain the position for 5 seconds.
3, then tighten the abdomen, so that the back upward arch, and maintain the posture for 5 seconds.
4. Do the exercise 3 times a day, 3 times per set.
LBP-3 quadrupedal elevation exercise.
1, kneeling on a yoga mat or hard bed, knees and hands on the ground.
2, abdominal muscle contraction tense, and then lift the left arm fingers try to reach forward, while lifting the right leg, toes try to reach back, maintain the posture of immobility.
3, slowly relaxed back to the original position, the opposite side of the arm and leg to continue to practice.
4, the exercise, 3 sets per day, each set of 10 times, each time each side adhere to 5 seconds.
LBP-4 pelvic uplift exercises.
1, supine position, knees bent, feet on the ground.
2, abdominal muscle contraction tense, pelvis up, feel the back tightly against the bed, maintain the posture, and then relax back to the original position.
3, the exercise, 3 sets per day, each set of 10 times, each time adhere to 5 seconds.
LBP-5 sit-up exercises.
1, supine position, knees bent, feet on the ground.
2, abdominal muscles tightened, head down with chest, with the jaws try to reach to the chest, arms flat in front, try to reach to the distance.
3, feel that the shoulders have left the bed, maintain the posture of immobility.
4. If you feel that the arms are easy to complete, you can try to cross your head and open both elbows to increase the difficulty.
5, when the exercise, 3 sets per day, each set of 10 times, each time adhere to 3 seconds.
LBP-6 Gluteus Maximus stretching exercises.
1, supine position, knees flexed, stretched two legs, so that the right leg ankle joint on the left thigh.
2, hands crossed to hold the left thigh, and pull hard to the chest, feel the right gluteus and the outer thighs have a pulling sensation, maintain the posture, do not move.
3, the same way to exchange the legs and then practice.
4, the exercise, 3 groups per day, each group of 3 times per side, each time adhere to 15-30 seconds.
LBP-7 stretching exercises.
1, prone position, body and limbs relaxed, maintain 5 minutes.
2. If it is difficult to complete because of pain, you can put a soft pillow or cushion under the chest and maintain it for 5 minutes.
3, if you can easily prone position for 5 minutes, you can start trying the following exercises
a) prone position, with both elbows bent forearms propped up on the ground, maintain for 5 minutes.
b) arms relaxed back to the original position, rest for 1 minute.
c) then hold the palms of both hands on the ground, elbows straight, the upper body up, while maintaining the hip joints do not leave the ground, maintain the position of immobility for 1 second, and then relax back to the original position.
d) When practicing, there should be no pain in the legs, but pain in the lower back is normal.
e) Practice with 4 sets of 10 reps per day, with 2 minutes rest between each set.
LBP-8 Lateral support exercises.
1, left lateral recumbent, left elbow bent, forearm propped up on the ground, left shoulder left hip left foot in a straight line.
2, the right hand crossed waist, waist force upward, to the left arm left foot support the ground, and maintain the posture, and do not move.
3, and then relax the waist back to the original position, the same way to exchange the opposite side and then practice.
4, if you feel difficult to complete, you can first bend the bilateral hip and knee joints 45 degrees, to practice.
5, practice, 3 groups per day, 3 times each group, each time at least 15 seconds, the longer the better.