We may know some methods to prevent and exercise the lumbar spine, but did you know that walking backwards is considered the most effective way to prevent back pain and prevent lumbar disc herniation? Let’s take a look at the effects of walking backwards today! You must ask why walking backwards is to correct the center of gravity by changing the direction of movement, so as to adjust the posture, improper posture more center of gravity to the front, the opposite direction of walking center of gravity correction to the back, the posture will be better. Walk backwards to force the body’s center of gravity backward, correct the pelvic tilt and lumbar lordosis, easy to do. “Walking backwards” can exercise the lumbar spine muscles, quadriceps 7 muscles and muscles around the ankle and knee joints, ligaments, etc., so as to adjust the spine, limb movement function, enhance the stability and flexibility of the lumbar vertebrae, correction of the lumbar spine physiological curvature straightening or protrusion, walking backwards when the lumbar muscles will be rhythmically contracted and stretched, can make the lumbar blood circulation to get a better Improve, help the waist tissue metabolic rate, and the usual “walking” is not this role. The lumbar spine muscle is strengthened, which can reduce the pressure on the spinal bones and intervertebral discs, and also reduce the pressure on the nerve roots, as long as the herniated nucleus pulposus and nerve roots are separated, all the symptoms of herniated discs will disappear. The benefits of walking backwards Long-term adherence to walking backwards on the back and leg pain, cramps, muscle atrophy, joint ? ? inflammation and so on have good auxiliary treatment effect. It can reduce the pressure on the spine. More importantly, because walking backwards is an unnatural way of activity, can be forged ? The brain’s judgment of direction and coordination of the body. For adolescents, backward walking has to stretch the spine in order to maintain balance, which also has the effect of preventing hunchback. Can exercise your cervical spine, but its main function is not only exercise cervical spine, it is mainly to improve the mechanical structure of the human spine. When people walk backwards, your cervical and lumbar vertebrae benefit the most and can normalize the curvature of your lumbar vertebrae. Walking backwards can stimulate the infrequent muscle activity, promote blood circulation, balance the human organism, the prevention of cerebral atrophy, especially lumbar and leg pain have therapeutic effect. What needs to pay attention to the backward walk is: walking knees do not bend, step evenly and slowly, hands clenched fist, gently swing forward and back, chest and regular breathing. Adhere to 200-400 steps a day. When walking backwards to pay attention to wear flat shoes small steps slowly, to choose a safe area for backwards walking exercise. If you wear mid-heeled shoes and slope heels are not beneficial but harmful, will allow the center of gravity to move forward, easy to lead to increased spinal curvature, compared with high-heeled shoes is only a matter of degree, and academia has long pointed out that mid-heeled shoes are beneficial to health is pseudoscience. This unfavorable factor is easy to ignore, for patients with herniated discs, is to add insult to injury, patients who need rehabilitation exercises should pay more attention. In the case of stepping in place and feeling adapted, walk backwards with a high leg lift and light drop step. Start with a steady step, the step must not be too big and walk too fast. You can walk, stop, both arms easily swing back and forth, to maintain body balance. For low back pain, arthritis patients, backward walking exercises 2-3 times a day, 100-200 steps each time, rest 2 minutes in between, 4-5 times. Be gradual. Lumbar spine pain is very strong if you can immediately backward walking exercise, can play a good role in pain relief, chronic back patients who can adhere to long-term backward walking, 2 months can receive good results. Special reminder is: if it is acute lumbago remember not to exercise. Because of acute low back pain, the waist has swelling, lumbar muscle stiffness should not be active, adding to the burden, should not walk backwards. It is recommended that you go to a regular hospital early, under the guidance of a doctor for treatment and exercise. Correct posture is very important backward walking waist action (1) backward walking, chest and abdomen inevitably require the waist to keep straight, at this time the lumbar muscles and back muscles plate tight and strain, therefore, backward walking at the beginning of the intention to relax the waist, so that it always remain straight and not stiff, live and not backward and forward, left skewed right balance of the state. (2) waist in the backward walk in an important position. Waist is the engine of the legs and feet, is the coordination machine of the upper and lower part of the body, is the overall balance machine. The brain on the legs and feet to force the command, is transmitted and organized through the waist, can be called it backwards walking engine. Coordination machine means that the waist can give coordination to the movements of the shoulders, back, arms and legs in the march, and adjust to the best collaboration. In this way, it is a variety of difficult movements that occur in the backwards walk? Running, twisting, jumping, turning to play the role of the overall balancing machine. Shoulder arm elbow hand movements when walking backwards (1) when walking backwards, shoulders, arms, elbows, hands should be synchronized with the rhythm of the legs and feet to keep, feet walk a step, arm swing once, left and right correspondence. When the left leg backward, the right arm swing backward, when the right leg backward, the left arm swing backward. At the beginning of the exercise, sometimes there will be a smooth inflection, smooth inflection seems to be easy to grasp the center of gravity, in fact, as long as one side accelerates, it increases the resistance and destroys the balance, therefore, attention should be paid to correct the smooth inflection at the beginning. (2) arm scale swing, can be in about 45 °, such as shoulder back disease, swing can also be larger, but also back hand pat shoulder, left hand pat right shoulder, right hand pat left shoulder. When walking backwards, the head of the action of the head is neck straight chest, gaze level. When walking backwards, the head can also be slightly rotated, with the afterglow of both eyes to scan the road, avoiding obstacles, the number of head rotation should not be too many, should be less than the number of feet backwards, to avoid the frequency is too fast will produce dizziness. The rotation of the head should be organically coordinated with the activities of the upper and lower limbs to form a harmonious whole. Warm tips Because the situation of herniated discs varies greatly from person to person, not all herniated discs can be recovered by “walking backwards”. The reason is simple: the size of the herniated nucleus pulposus of each person, the site of compression of the nerve root, the direction is different, and some patients with serious disc herniation may even have nerve adhesions. In general: you must be treated by a regular doctor, and under the guidance of the doctor, do some targeted rehabilitation exercises and exercises, which is what we advocate for precise medical treatment.