Have you ever suffered from low back pain? Under what circumstances did you experience low back pain? In my experience, even if I were to ask these two questions to a random sample of people on the street, I believe that most people would answer in the affirmative. This is because the condition of low back pain is indeed extremely common, especially in middle-aged and older people over 40 years old. Show everyone an x-ray and you will know what our waist will look like if we don’t pay attention to protection and exercise. A. What is the cause of low back pain usually? I’m afraid the most common are acute sprain of the lumbar muscle, lumbar muscle strain, lumbar small joint dislocation, lumbar disc bulge or herniation, lumbar myofasciitis, lumbar spine or interspinous ligament injury and other such diseases. Don’t look at the lumbar can get so many kinds of diseases, but you should not worry too much, because in addition to more special or serious cases, the vast majority of these diseases can be prevented and self-treatment by themselves (in the vast majority of cases, it is not necessary to surgery. Second, before the specific introduction, we must emphasize with you a few vital basic principles: 1, the treatment of the disease to cure the root, first of all, try to avoid the occurrence of back pain, or to avoid or do less will cause back pain action; only to remove the cause, in order to fundamentally treat back pain, otherwise, I am afraid that the doctor can only become a god, in order to give you the back pain to cure! 2, usually to strengthen the protection, that is, to strengthen the relevant muscles, especially the lumbar back muscle muscle strength exercises, in order to enhance the resistance of the waist to external loads or stimuli, which can also reduce the occurrence of low back pain. 3, when low back pain occurs must be appropriate and reasonable rest, especially lying down or prone, so that the damaged tissues get enough rest, the disease can be the fastest recovery. 4, never casually find inexperienced masseurs and other massage massage with greater strength, prone to pain aggravation or even aggravation of the condition, resulting in serious consequences. Third, under these principles, we will introduce some basic prevention and treatment knowledge to you: 1, prevention of back pain triggers: bending over to carry heavy objects, bending over for a long time to brush teeth or wash clothes, bending over for a long time to sit at work (such as computer) and so on. So prevention from this point on, we need to try to avoid these situations. Moving heavy objects should first squat down, and then move up, washing clothes, long hours of work, should often get up and move for a while, such as half an hour should have about 5 minutes of activity time; of course, sitting is also very important, do not do a good posture, the damage to the waist will certainly be more serious, kind of sitting, only C is the best. And when we work for a long time facing the computer, it is best to use the sitting posture in the figure below. 2, related muscle strength exercises: mainly includes two parts: the abdominal muscles and lumbar back muscle muscle strength exercises. Because these two groups of muscles are a pair of antagonistic muscles (that is, a group from the front to support our body, the other group from the back to support our body), both need to have enough strength to maintain our normal posture. Think about this in particular, these muscles to work for us about seven or eighty years, do not exercise them stronger, and how they can serve us properly for so many years? The above principles of practice of these movements, is to repeat (4-6 sets a day, each exercise to fatigue for a group) and insist (once a day or every other day practice). If we can do all of the above considerations are basic, you can basically ensure that your waist can work properly for many years.