5 tips to say goodbye to back pain from sitting for a long time!

Author: Jing Chao Hebei Sports Science Research Institute

Reviewer: Li Kainan, Chief Physician, Chengdu University Affiliated Hospital

"A-choo, why does it feel like something is wrong? I can't move my waist?" This may be a problem with your lumbar spine.

Why does a sneeze cause such a serious problem? This may be related to daily living habits. With the change of working methods, the number of people sitting for a long time is increasing, and waist problems are also increasing day by day. If you sit or stand for a long time, the pressure on your waist will increase, and your waist muscles will be in a tense state. In addition, lack of exercise will lead to a decrease in the strength of your waist and back muscles. Over time, chronic damage to the waist muscles and fascia will occur, resulting in an inflammatory reaction, which will cause waist pain.

How to properly deal with low back pain? It is generally recommended to lie flat or sideways on a hard bed for half a month to one month to avoid sitting or standing for long periods of time. It is particularly emphasized that you cannot choose irregular massage treatments, which can easily aggravate the compression of the lumbar intervertebral disc and even compress the cauda equina, causing serious symptoms. If the pain worsens at night and affects your normal rest, you can choose oral or topical anti-inflammatory and analgesic drugs to reduce inflammatory exudation and relieve pain symptoms. In addition, after the pain is relieved, you can choose to do some rehabilitation exercises to increase the strength of your core muscles, further relieve discomfort symptoms, and reduce the probability of recurrence. The following 5 simple and easy exercise rehabilitation methods can help sedentary office workers get rid of low back pain.

1. Stretching exercise: Stand with your feet apart, cross your arms and raise them from your chest to the top of your head, palms facing up, hold for 5 seconds and return to the starting position. Do 2 to 4 sets a day, 5 to 10 times each set.

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2. Waist rotation exercise: Stand naturally with your feet shoulder-width apart, knees flexed 12° to 15°, elbows bent, fists facing each other, and waist rhythmically rotated left and right. Be careful not to rotate the frequency too fast. Do 2 to 4 sets a day, 20 to 30 times each set.

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3. Squat exercise: look forward, tuck in your jaw, straighten your spine, raise your hands in front of you, bend your knees, squat to 120 degrees and hold for 15 seconds, then stand up gradually and straighten your knees. Do 2 to 4 sets a day, 10 to 15 times each set.

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4. Right-angle support: Sit on the bed or a chair with sturdy armrests, keep your thighs parallel to the ground as much as possible, bend your calves naturally, support your body with your hands on the bed or chair armrests, and hold for 5 to 30 seconds. If you are able, straighten your calves. Do 2 to 4 sets a day, 5 to 10 times each set.

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5. Plank support: Lie prone on the yoga mat, with your elbows at 90 degrees, shoulder width apart, elbows and feet supporting the body, core muscles working, back straight, shoulders, hips, knees in a straight line, maintain for 30 seconds to 1 minute. This exercise method should pay attention to the "small amount and multiple times" exercise principle in daily life, that is, when exercising, you should not pursue the simple duration of persistence, but increase the frequency of exercise every day, so as to stimulate muscle memory and achieve the best effect.

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The above 5 exercise methods are especially suitable for office workers. You can stand up and do the above exercises every 1-2 hours of sitting. This can effectively prevent and relieve waist pain. I hope everyone can exercise happily, stay away from waist pain, and live a healthy life.