Young began a back pain, listening to people say that often back pain is the performance of the kidney is not good, so a variety of “healthy waist strong kidney” food, drugs flying, and even in the string jerk on a few strings of waist strong complementary. So we began to pay attention to, waist pain is kidney deficiency? In fact, for sedentary people, office workers, most people’s back pain is due to lumbar muscle strain or lumbar disc herniation. And strong low back muscles play an important role in preventing and reducing low back pain. Functional training of the low back muscles is one of the main ways to improve the lumbar support function, which can help patients with lumbar muscle strain and lumbar protrusion to quickly recover the strength of the low back, as well as the main means of preventing and treating postoperative low back pain. Here are a few simple exercises for the low back muscles. Twisting the waist: Cross your arms and do lumbar lateral flexion and rotation movements. Mainly exercise lumbar square muscle and spine some small muscles, each direction to do 20 times. Sit-ups: exercise the rectus abdominis, repeat 5-20 times. You can do sit-ups with your left hand touching your right foot and then your right hand touching your left foot to exercise your abdominal obliques, alternately doing 5-20 times each. Swallow fly: 1. Legs hip-width apart, toes no higher than hips. 2. 2. Tighten the abdomen, feel an ice cube under the belly button, so tighten it. 3. The body up to the chest away from the good, more feel extended rather than elevated. 4. Hands palms facing each other to reduce pressure on shoulders and neck. Sink your shoulders and lift your hands upward. 5. Static hold for 15-30 seconds, 3-5 sets. Do not exert too much force. 6. Inhale as you rise, in order to reduce the pressure on the lumbar spine. 7. If the hands are stretched forward, it can be practiced to the middle back. 8. If the hands are behind and the shoulder blades are slightly retracted inward, the whole back can be practiced. Every morning and evening 1 time, time, intensity varies from person to person. Holding small swallow fly feet and hands are clamped a lighter object (leather ball, empty bottle, etc.), static hold 30 seconds a group, 3-5 groups can be. Pay attention to the abdominal tightening, as if there is an ice cube below the navel. Standing Xiao Yan Fei When doing the action, the body inhales and slightly leans back. Exercise the lumbosacral segment of the multifidus muscle. Five-point support: lie on your back in bed, bend your elbows and knees, take the head and pillow (i.e., “back of the head”), the tips of the elbows and the soles of the feet on the bed, lift your hips and back as far as you can out of the bed, 3 to 5 seconds for 1 time, 50 times a day. You can also withdraw your elbows for three-point support Plate Support Plate Support Lie down, bend your elbows to support the ground, shoulders and elbows perpendicular to the ground, feet on the ground, body off the ground, torso straight, head, shoulders, hips and ankles stay in the same plane, abdominal muscles tight, pelvic floor muscles tight, spine lengthening, eyes to the ground, keep breathing evenly. Elementary exercises can be held for 10-15 seconds each time, a group to do twice, the interval between groups does not exceed 20 seconds. Do it once a day in the morning and evening, and you can do 3 sets each time. As muscle strength increases, the intensity of the exercise can be gradually increased. Each person’s lumbar back muscle muscle strength is different, the lumbar spine has a different degree of stability, the exercise intensity should also be different. The frequency and intensity of exercise can be adjusted gradually according to your own situation. For patients with severe lumbar disc herniation and after lumbar spine surgery, it is also necessary to combine with medical advice to choose the appropriate lumbar back muscle exercise.