The low back pain of patients with chronic low back pain is largely caused by insufficient muscle strength and ligament strength of the waist and poor stability of the lumbar spine. Walking backward can strengthen the strength of back muscles and enhance the stability and flexibility of lumbar spine. Moreover, when walking backwards, the waist muscles contract and relax rhythmically, which can improve the blood circulation of the waist, help improve the metabolism of the waist tissue, and play a better therapeutic role to a certain extent.
Walking backwards can generally be done twice a day in the morning and evening for 20 minutes each time. The selected site should be flat and free from obstacles. Try to hold your chest out and raise your thighs as much as possible during exercise.
Walking backwards, people's perception of space is obviously reduced, and it is easy to fall down. Therefore, the pace should not be too fast, we should strive to walk steadily, and our eyes should look straight back and master the direction. To be on the safe side, when walking backwards, you can walk together. One goes forward, one goes back, and the two take turns to take care of each other.
It is recommended to start at 60 steps per minute, and then gradually accelerate. The amount of exercise can be controlled by measuring the pulse, and healthy people should control it at 90 ~ 100 times per minute; The pulse of patients with low back pain should be controlled to increase by more than 10 at rest.
Crawling method
Crawling exercise is a good method of spine health care. It is simple and safe, and does not need any instruments.
Lie prone on the floor or mat and crawl on it like a baby. You can climb forward, backward, left, right or in circles. When crawling, you can consciously keep your body close to the ground, bend your elbows and touch your arms, so that the muscles on both sides of your back and spine can be exercised. You can also learn the action of soldiers crawling forward until the abdomen feels sore.
Standing "climbing the wall"
Stand upright with your feet close to the wall, keep your hands straight up, stretch as far as possible to make your back feel stretched, and then climb up with your arms alternately, as if climbing up along the wall. During the exercise, always keep the posture of abdomen up. This method can not only exercise the muscles on both sides of the spine, but also reduce the abdomen.
Do handstand exercises
The spine is connected by vertebrae. In daily life, whether standing upright or sitting, the spine is in a state of compression. When a person stands upside down, the pressure between the vertebral bodies can be reduced and the direction is opposite, so as to get a full rest. Not everyone can stand upside down. One end of a bench or a long wooden board can be fixed at a high place to form a steep slope with a large angle (the angle between the wooden board and the ground exceeds 45, and the greater the angle, the better). Try to install a device that can fix your feet high on the board. When practicing, lie on the inclined plate with your head down and your feet high (fixed) to fully relax your spine.
5. Tendon stretching method
(1) Don't get out of bed before getting up every day. Lie on your back on the bed, grab the head of the bed with both hands, stretch down hard, straighten your feet at the same time, and then stretch your heels with your toes to fully stretch your back and widen the intervertebral space. Repeat it several times.
(2) Sit on the bed, straighten your legs, bend your upper body forward, stretch your hands forward, stretch your back as far as possible, and fully stretch your spine.
Walk briskly
The latest research data show that walking at a faster speed has a good effect on spinal function exercise, promoting cardiovascular system vitality, improving respiratory muscle function, reducing blood cholesterol content and avoiding hypertension.
Fast walking is slightly different from normal walking, which requires a certain speed, duration and pace frequency. The time usually lasts about half an hour, and the speed is about 120 steps per minute. When you leave, you should do what you can according to your physical condition. If you are strong, you can combine jogging while walking; The weak should gradually change from slow to fast and the distance from short to long.
Simple method: When exercising, you can lie on the bed, remove the pillow, hold your chest with both hands and raise your head, so that your head and chest leave the bed surface, and at the same time, your knees are straight, and your thighs are forced to leave the bed surface for 3 ~ 5 seconds, and then your muscles relax and rest for 3 ~ 5 seconds. This method is commonly known as "swallowing" or "swallowing". For people with weak waist muscle strength or obesity, the above method is laborious. You can use the "five-point support" method to exercise, lie on your back on the bed, remove the pillow and bend your knees, elbow and back against the bed, lift your abdomen and buttocks upward, support your whole body weight by five points of shoulders, elbows and feet for 3-5 seconds, then relax your waist muscles, and rest your hips for 3-5 seconds in a cycle. You can choose a suitable method to exercise according to your actual situation.
The frequency and intensity of back muscle exercise vary from person to person, and it can be practiced a dozen times to a hundred times a day, and can be completed in 3 ~ 5 groups. It should be gradual, and the daily exercise can be gradually increased. If you feel waist pain, discomfort, stiffness, etc. On the second day after exercise, the intensity and frequency of exercise should be appropriately reduced, or exercise should be stopped to avoid aggravating symptoms; Don't suddenly exert yourself too hard during exercise, in case you sprain your waist by exercising your lumbar muscles.
If you have symptoms such as low back pain, stiffness and discomfort, you should stop or reduce back muscle exercise; When you have an acute attack of low back and leg pain, you should rest in time and stop practicing, otherwise it may aggravate the original symptoms.