1, Bend over: When standing, keep the correct posture, put your hands on your waist, bend over left and right respectively, alternating back and forth, generally about 20 times, and you can do it many times a day.
2, move the ass: also maintain the correct standing posture, insert your hands into your waist, and rotate your ass clockwise and counterclockwise, alternately, 20 times a day is appropriate.
3, chest: keep your body upright, look straight ahead, stand up and walk slowly, about 20 minutes.
4. Stretch back at the waist: keep the correct standing posture, put your hands together with your back, stretch back above the waist, then go back to the front and repeat for about 20 times.
How to prevent lumbar disc herniation
The following four steps can help you prevent lumbar disc herniation.
Step 1: Keep a good sitting posture. For people who often sit in the office, it is very necessary to develop the good habit of getting up and resting while maintaining the correct sitting posture. Especially after sitting for a long time, you should get up in time to relax and stretch your body to relieve the discomfort in your back.
The correct sitting posture should be like this: lean back and support the neck; The arm hangs naturally, and the chair is placed to shake hands; Hands parallel to the keyboard; Knees are slightly higher than the seat to keep the blood flowing; The screen is slightly below the line of sight.
Step 2: Correct waist posture. Stand up straight and keep your spine naturally bent. When squatting, bend your knees as much as possible to reduce bending. Keep close to your body when lifting things, and don't lift things higher than your chest. For patients with mild lumbar disc herniation, early treatment measures should be taken to minimize bending movements, maintain an upright posture, and walk with a chest high, thus maintaining the normal shape of the body.
Step 3: Pay attention to rest. Reducing activities within a certain period of time can make people relax physically and mentally, and eliminate or reduce fatigue. Every twenty minutes or so, you'd better get up and exercise. When standing for a long time, it is best to raise your feet and change your feet from time to time. When people lie down, the pressure on the lumbar spine is minimal, but it should be noted that the hardness of the mattress should be moderate. Too hard or too soft will hurt the lumbar spine.
Step 4: Exercise properly. In order to ensure the sustained health of the lumbar spine, it is the key to enhance the load-bearing and toughness of the lumbar spine. Therefore, it is necessary to carry out some targeted waist functional exercises, such as "waist exercises": put your hands behind your back and bend your waist forward or backward.