What common fitness exercises actually imply the risk of waist injury?

Exercise can also hurt your waist? Many people think that this may be a fallacy. The former orthopedic attending physician of the General Hospital of Chinese People's Liberation Army (30 1 Hospital) has listed three common wrong movements in life, which often affect the bones and muscles invisibly and do harm to the body.

Waist injury action ①: Touch your toes with your hands.

The doctor explained that this action will easily increase the burden on the lumbar vertebrae and lumbar intervertebral discs, and the lumbar muscle ligament will be overstretched, especially for patients with low back pain.

Lumbar injury ②: Sit-ups.

Doing sit-ups too hard will put pressure on the spine and even hurt the cervical spine. For people with chronic low back pain for a long time, due to insufficient waist strength, it is necessary to take the initiative to avoid this action.

Lumbar injury ③: Lift the leg.

After lying flat on the bed, slowly lift your legs and try to be at right angles to your waist. This action is taboo for people with chronic low back pain, because the muscle strength of such patients is weak, which can not stabilize the lumbar spine well and easily aggravate the discomfort of low back pain.

Jiro-Jiro: Jiro-Jiro inclines the pelvis, which leads to the imbalance of lumbar stress, which will lead to lumbar muscle strain or lumbar disc herniation for a long time;

Standing for a long time: Standing for a long time will make the lumbar muscles tense and increase the stress on the lumbar spine, which will easily increase the risk of lumbar process over time;

One-handed weight bearing: One-handed weight bearing means that the body will tilt, resulting in uneven stress on the lumbar disc, which can lead to scoliosis and leg pain in severe cases;

When the kidney qi begins to decline in old age, the bones become loose, so it is most important to care for the waist in daily life, and the elderly should do so if they want to protect the waist.

First of all, the recommended sports are cycling and swimming. Exercising the function of back muscles every week can enhance the stability of lumbar spine and relieve the symptoms of low back pain.

Second, put your hands on your waist and eyes and rub them up and down. After staying for 5~6 seconds, put your hands against your waist and do the action of hitting your hips left and right. You can also use a hot towel or hot water bag to hot compress the waist, promote local blood circulation, and effectively relieve low back pain and discomfort.

Third, the stomach will increase the waist load, leading to lumbar spondylosis. Therefore, it is suggested that the elderly insist on exercise, control diet and prevent obesity.

Fourth, the elderly should try not to lift heavy objects. If they have to lift heavy objects, they should also pay attention to their methods. Generally, people are advised to kneel before lifting heavy objects. Remember not to bend down directly to carry it.