Exercise lower body muscles
Strong legs can effectively share the burden of low back and prevent and alleviate the formation of backache. Swimming, especially breaststroke, can mainly practice these muscle groups. In addition, swimming can also ensure the nutritional supply of intervertebral tissue, maintain its elasticity, and improve the ability of the spine to resist external shocks.
Exercise your waist in the morning.
After a night's sleep, muscles and joints are inflexible due to lack of exercise, and the lumbar intervertebral disc is swollen and stiff due to relaxation and water absorption. At this time, if you bend down low, it will exert great pressure on the lumbar intervertebral disc and the nerves will be squeezed. It is best to exercise the waist in the morning and do some stretching, left-right rotation, "stretching" and other actions, so that the waist will not immediately change from a static state to an action that increases the waist load.
Control your weight and protect your lumbar spine.
The number of normal waist bends is as high as 3000~5000 times a day. If you have a prominent beer belly, these fat bags are sandbags hanging on your waist, which will move your body's center of gravity forward, not only increase the burden on your lumbar spine, but also make your lumbar spine deeply buried in fat and unable to get exercise.
Go backwards and go the other way.
The style of walking backwards is the most appreciated by the lumbar spine. When walking backwards, your legs alternately retreat to strengthen the muscles of the back and back of your thighs. This makes the lumbar ligament more elastic, just like having a waist protection belt. The functional recovery of bones, muscles and ligaments can not only enhance the stability of lumbar spine, but also reduce or even eliminate the pain of lumbar spine. When walking backwards, it is best to walk 60~ 100 steps per minute, each time 10 minutes. But retrograde must be carried out on a safe road to avoid accidents.