LBP-Lower Back Pain/Myofasciitis/Lumbar Muscle Strain/Lumbar Disc Herniation Rehabilitation Exercise Method, lower back pain is a strain disorder that plagues many people, also called lumbar back muscle myofasciitis, lumbar muscle strain.
LBP-1 standing position N cord muscle stretching exercises.
1, the affected side of the leg straight, and put the heel on a low bench about 40 cm high.
2.Take 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 still.
3, pay attention to maintain the balance of the shoulders, back straight, do not turn the shoulders or arch the back.
4. For the exercise, do 3 sets per day, 3 times per set, and insist on 15-30 seconds each time.
LBP-2 Cat and Camel Exercise.
1.Kneel on a yoga mat or hard board 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, exercise, 3 times a day, each group do 3 times.
LBP-3 quadruple 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, for the opposite side of the arm and leg to continue to practice.
4, practice, 3 groups per day, 10 times per group, 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 plate, maintain the posture, and then relax back to the original position.
3, the exercise, 3 groups per day, 10 times per group, 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 far side.
3, feel the shoulders have left the bed board, maintain the posture of immobility.
4, if you feel that the arms front planks are easy to complete, you can try to cross your hands to hold your head, open both elbows, improve the difficulty of
5, when practicing, 3 sets per day, 10 times per set, each time adhere to 3 seconds.
LBP-6 gluteus stretching exercises.
1, supine position, both knees flexed, stretched two legs, so that the right leg ankle joint on the left thigh.
2, crossed hands holding the left thigh, and pull hard to the chest, feel the right gluteus and the outer thighs have a pulling sensation, maintain the posture does not move.
3, the same way to exchange the legs and then practice.
4, the exercise, 3 groups per day, each group 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, maintain 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 5 minutes.
b) arms relaxed back to the original position, rest for 1 minute.
c) then bilateral palms on the ground, elbows straight, the upper body will be propped up, while maintaining the hip joint does not leave the ground, maintain the posture of immobility for 1 second, and then relaxed back to the original position.
d) when practicing, there should be no leg pain, but low back pain is normal.
e) Practice with 4 sets of 10 reps per day, with 2 minutes rest between each set.
LBP-8 lateral recumbent support exercises.
1, left lateral recumbent position, left elbow bent, forearm propped up on the ground, left shoulder left hip left foot kept in a straight line.
2, the right hand forked, 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 bipartite hip and knee flexion 45 degrees, to practice.
5, practice, 3 groups per day, 3 times per group, each time at least 15 seconds, the longer the better.