Middle-aged and elderly friends of the “lumbar muscle strain” may not be unfamiliar, because many people have experienced or are experiencing lumbar pain annoyance. Go to the hospital, and can not find anything wrong, but the lower back often have soreness, pain, weakness, encounter standing, sitting or walking for a long time, or get up in the morning, cold and wet weather, the pain will be aggravated, and sometimes to the buttocks, thighs, and even the back of the neck and upper limbs radiate. It is actually a collective name for some muscle and ligament injuries such as “lumbar back fibrositis”, “lumbar dorsal fascial pain syndrome”, “third lumbar transverse process syndrome”, “lumbosacral ligament injury” and so on. Causes of lumbar muscle strain: a few – acute injury delayed, most – long-term poor posture (such as sedentary, standing, lifting heavy objects, etc.) to the lumbar overburden, lumbar muscle in a long-term high tension tension state. Reduce the symptoms, prevent recurrence of the method 1, appropriate rest, regular changes in posture; 2, avoid bending over to hold objects; 3, if necessary, can be used in the work of the lumbar belt, but should be lifted when resting; 4, physical exercise. As the lumbosacral joint is a big joint bearing the body weight, it is the pivot of lumbar activities, therefore, purposefully strengthen the exercise of lumbar back muscles, such as doing some forward flexion, backward extension, lateral bending, pirouette and supine sit-up movements, so that the lumbar muscles are developed and powerful, the ligaments are strong and the joints are flexible, which can increase the compensatory capacity of the uninjured muscles, and at the same time it is a key measure to prevent the occurrence of chronic injuries. Waist and abdominal exercise method 1, the national fitness path The more simple and easy to implement the waist and abdominal muscle exercise method, is the reasonable use of “national fitness path” (small area of the combination of exercise equipment) in the series of waist and abdominal trainer. Stretching waist trainer. Can exercise the waist and abdominal muscles, enhance the flexibility of the waist. Methods: grasp the waist-stretching trainer with both hands on both sides of the handle, lean backward at the waist on its bending plate, and try to stretch the body backward as much as possible. Use the sit-up platform to enhance the strength of the lumbar and abdominal muscles and the flexibility of the lower limbs. Method: Lie on your back on the rack, place your ankles under the crossbar, cross your hands and stick them behind your head, sit up and bend your body forward, touch your elbows to your knees, and then return to your original position. Precautions At the same time, choose to enhance the cardiovascular function as well as the upper and lower limb strength of the equipment practice, do not just focus on the waist and abdominal muscles of the exercise. Physically weak, older friends, should first try to determine the minimum number of times they can complete according to the standard requirements, adapt to 6 to 8 weeks or longer, and then slowly increase the number of exercises. Do not stretch the muscles of the lower back too much during the exercise to prevent muscle strain. After a set of actions, pay attention to the use of low back massager to relax the muscles of the lower back. 2, walk backwards Some friends try to use the exercise method of walking backwards, because walking backwards when the human pelvis tilt direction and normal forward walking in the opposite direction, therefore, the lumbar muscle tension relaxation and adjustment, is conducive to the rehabilitation of the damaged parts; In addition, walking backwards can strengthen the back of the vertical spine muscles and ankles, knee joints around the muscle ligaments and cervical vertebrae and other parts of the blood circulation, and play a role in relaxing the tendons and muscles, and strengthen the role of the bones, so adhere to the improvement of low back. Therefore, it can play a certain role in improving the symptoms of low back pain. Precautions When walking backwards, you should choose a relatively open, flat, safe and good site. Walk with your hands on your hips or swinging from side to side, chest out and stomach in, and toes slightly away from or lightly rubbing the ground when walking. Walking backwards with deep breathing, that is, start deep inhalation, backward step deep exhalation. Repeatedly practiced as above, according to the site walking straight line or circle, it is best to adhere to 2 times a day, in addition to the preparation and relaxation activities, each time walking backwards for 5 to 10 minutes. Walking backwards should be gradual, according to the strength, moderate steps, fast and slow, the whole body relaxation, a small amount of sweat after exercise, a slight sense of fatigue disappears the next morning for the appropriate amount of exercise. 3, traditional fitness Chinese traditional fitness art very much emphasizes the “waist as the axis”, the waist activity as the basis of life, taijiquan, five bird play, eight brocade, etc., are based on the activities of the waist. Commonly used methods are: twisting the waist and hips, pitching and stretching the waist, bending the waist left and right, arching the waist in the shape of a bridge, rotating the waist and turning the back and so on. Through these exercises, it can improve blood circulation in the lower back, exercise the muscles of the lower back, and prevent and control lumbar muscle strain and lower back pain. Precautions The intervertebral and paravertebral ligaments of the elderly are relatively loose, and the intervertebral discs have been gradually fibrosis, such as lumbar activity is too large, more than the normal capacity of the ligaments, but easy to occur injury. Therefore, the amplitude of the waist and back activities should be smaller, gentle and slow movements. In the exercise before the start, appropriate for the necessary preparatory activities. 4, simple methods of physical therapy If you feel that the traditional fitness techniques are complex, the following to introduce you to a few reliable and easy to implement physical therapy methods, adhere to the bedtime and wake up in the morning to do a will receive satisfactory results. Lumbar forward flexion and backward stretching movement stand with feet apart and shoulder width, both hands crossed the waist, and then fully lumbar forward flexion, backward stretching 4 times, the movement should try to make the lumbar muscles relax. The posture is the same as before. Rotate the waist clockwise and counterclockwise once, then from slow to fast, from big to small, alternately rotate downward and backward for 8 times. Arch bridge position lying on your back, bend your knees, take your feet, elbows and the back of your head as the support point, and lift your hips up, like an arch bridge. As the muscle strength increases, you can no longer use both elbows for support, and only use both feet and three places at the back of the head as the fulcrum for the exercise. Repeat 20 to 40 times. Flying Swallow Prone position, arms on both sides of the body, legs straight, then the head, upper limbs and lower limbs force upward, elbow and knee joints always keep straight, such as the flying swallow. Repeat 20-40 times.