The human spine is similar to the support pole of a tent. In high wind, if the rope in Figure A is not tightened, the tent will sway unstably. However, if the rope is tightened in Figure B, the tent will be very stable. Therefore, the muscles around the waist are like the ropes in the figure. If the muscles are not strong enough, the spine will be overactive and muscle imbalance will occur. In day to day activity, the spine will not be able to withstand it, resulting in degeneration. If the muscles are strong, this will not happen. 1, General Health Promotion Physical improvement Weight control, proper diet Quit smoking, quit smoking can dry reduce or eliminate spinal pain. Several studies have shown that there is a correlation between smoking and spinal pain. Even a small amount of smoking can be harmful. Longer lifespan Improve health and reduce the risk of lung cancer, throat cancer, high blood pressure, cardiovascular disease Reduce the risk of disease in children from secondhand smoke. 2.Aerobic Exercises Benefits of Aerobic Exercises: Increase mobility Lower blood pressure Strengthen heart and lung function Increase bone density Improve sleep Improve endurance Reduce body fat Reduce anxiety, depression, tension and stress Improve self-image and increase self-confidence Increase muscle strength and capacity How long do I need to exercise? Exercise at least 3 times a week (preferably not on the same day) for 20-30 minutes each time. If you are just starting out, you can start with 20 minutes and gradually increase to 30 minutes. The following kinds of exercises are available: walking, running, swimming, cycling. Stretching Exercises The direct causes of neck pain include: muscle inactivity resulting in “stiffness-like” symptoms; muscle strain, which often occurs when muscles are overused; muscle contracture, which often occurs around the spine and in the area between the two. Toe Touch Exercise: Immobilize the knee joint, touch the toes as far as possible, and maintain maximum flexion. Do not “spring” to touch repeatedly as this may aggravate back pain. You can record the lowest position and time you touch your toes and gradually increase the amount of activity. Back extension exercise: hands on the hips, slowly back extension of the waist, maintain the maximum degree of back extension. Floor back extension exercise: shown is the simplest back extension exercise for the lower back. Pay attention to keep the hips, knees and toes do not leave the ground. 4, Strengthing Exercises Strength training Supine leg training: Level 1: supine, lift two legs in turn, exercise abdominal muscles Level 2: supine, while lifting two legs, 15cm from the ground; when able to maintain 2 minutes, enter Level 3 Level 3: supine, lower leg flexion 90 degrees on the chair, do flexion abdominal exercise Exercise the abdominal muscles. Prone leg lift training: Level 1: prone, keep the lower leg straight, and lift both legs in turn, 15cm off the ground, when you can hold for 2 minutes, enter Level 2 Level 2: prone, keep the lower leg straight, while lifting both legs; when you can hold for 2 minutes, enter Level 3 Level 3: while lifting both arms and lower limbs off the ground, keep “Airplane” position, hold it for as long as possible. Strength training precautions: fatigue or pain, then need to pause the exercise. When performing leg lifts, you need to keep your lower extremities straight and 15cm off the ground. Keep track of how long you hold them for better adherence. You may notice an increase in pain in or around the lower back muscles. This is due to the additional burden on the muscles from the exercise, which reinforces the need for strength training. Consistent exercise will gradually eliminate these pains. If the pain persists after a few days, you can reduce the level of activity and see your doctor. However, do not stop exercising. Tips for maintaining a healthy lumbar spine Stretching and strength training for the lumbar spine two to three times a week; standing up and changing positions when sitting for long periods of time and getting up regularly; learning proper posture for work and life; learning and using more spinal muscle exercises; if you wake up with pain at night, try changing your sleeping position; a harder mattress or pillow under the knee will help. If you have to carry heavy objects, remember not to bend your back and bend your knees to keep your spine upright. If you stand for a long time, put one foot on a stool; don’t “bend” or “stoop” when driving, sit upright, or put a cushion on your lower back to support your back; if the pain persists If the pain persists, you need to seek medical attention.