The waist is one of the easily injured parts in sports. Whether it is the waist of a healthy person, the waist that has been injured but has not yet appeared symptoms, or the waist that suffers from various diseases, it needs regular exercise. Here are some ways to protect your waist:
1, no matter at ordinary times or when you are heavy, you should reduce your bending. Because the intervertebral disc moves backward when it bends forward, if it bends forward repeatedly, once the fiber ring protecting the nucleus pulposus is worn, the intervertebral disc may be transparent or even broken, especially in the weak part of the posterolateral. A healthy intervertebral disc can evenly transfer the weight of the upper body to the surface of the vertebral body of the lower body, and play a role in buffering vibration when the body moves vertically. Sometimes if you have to bend over, you can kneel down instead. Simply put, try not to bend your knees.
2, the waist should be correctly forced. As the saying goes, a pillar is a giant, and a weightlifter can lift several times his own weight, that is, he uses the right technology. When lifting weights, the back muscles make the waist column straight, the abdominal muscles contract and squat, the waist is always in an upright state, and the abdomen is closed and the chest is lifted. This is a safe posture. Don't sit with your waist empty. You should lean back or use cushions to make your waist upright, especially those who sit and work for a long time, such as drivers and office workers.
3. Keep your waist warm. It's winter now. In order to pursue fashion, you can't wear less clothes or even show your waist. Warmth can promote blood circulation, metabolism and recovery of injured parts. Wind-cold is a physical stimulus, which makes blood vessels contract and blood flow slow down. Especially after blowing the "tuyere", it is easy to stimulate nerves and cause pain, especially in the injured part, which is easy to recur.
4. Seat belt protection. The belt can play two roles, one is to keep warm and the other is to support the waist. If you feel weak, you'd better use it early. The belt can be made by yourself, sewn with old cotton cloth or underwear, or bought in the mall. The most important thing is to choose something that suits your body shape, especially soft and comfortable.
5. Do more actions that make your waist feel comfortable, and don't do actions that are easy to hurt your waist. If you feel that a certain action or posture makes the waist gravity increase or aggravate the pain, you should stop it immediately, otherwise it will easily lead to disease. When someone is exercising, they always do some unnatural actions for a long time. Originally, they wanted to exercise, but it backfired. For example, the common leg press action, especially when the amplitude is large.
6, hand top-down, smooth, can calm the waist nerves, relax the waist muscles, eliminate fatigue, relieve pain, and promote systemic blood circulation.
7. In order to resist the gravity that compresses the intervertebral disc for a long time, you can try to lift your hands up, or you can hold the door frame or the horizontal bar and parallel bars, relax your waist, sink, shake, shake and twist back and forth, even if you don't leave the ground. Simply put, you can stretch, pull, sink and shake.
8. Any posture that remains unchanged for a long time is easy to hurt the waist, because the fixed muscle group is exerting strength and can't get rest for a long time, which is easy to make it tired, and fatigue is a potential strain factor, so you should change your posture every once in a while and have a short rest. During this period, it is best to do exercise and relax all joints.
9. Never relax your waist when lifting or throwing things with your upper limbs. Sometimes it can cause lumbar disc herniation as long as it is thrown gently. Hold your breath when the waist is stressed. At this time, the abdominal muscles should be tightened at the same time to support the waist muscles and effectively protect the waist. Simply put, hold your breath when you push.