How to protect your waist during autumn
The season of autumn is also the time when the disease in the fall is frequent, and you need to do early protection. Fall health should pay attention to kidney protection. What are the methods for raising kidneys in the fall?
1. It is necessary to train the back muscles and abdominal muscles
Adhere to back muscle function exercise is an effective measure for the prevention and rehabilitation of low back pain. There are two ways to exercise your back muscles.
The first type: lying on the bed, knees bent on the bed on the bed, and then forced to lift the buttocks, about 10 cm away from the bed. Hold down for 3~5 seconds, so repeat 10 times and do it 3 times a day.
The second type: commonly known as "Yan Fei." Prone in bed, double upper limbs stretched on both sides of the body, and the upper body was forced to lift about 10 cm. Also insist on 3 to 5 seconds to put down, so repeated 10 times, 3 times a day.
While strengthening waist muscle strength and stretching exercises, it is also necessary to strengthen abdominal exercises. Abdominal exercise is to do sit-ups, the same is done 10 times each time, 3 times a day. In addition, swimming is also one of the effective ways to exercise back muscles.
2. Pay attention to keeping your waist warm
In summer, the air temperature in the air-conditioned room should not be adjusted too low, especially in the cold air.
3. Pay attention to protect the waist when lifting heavy objects
The body should be as close to the object as possible, knees and knees, the body leaning forward, so that the weight is shared in the leg muscles, reducing the burden on the waist. Should gradually increase its efforts to prevent the sudden force of the waist. When the object is lifted hard, the two legs are naturally separated from each other, and the right and left arms alternately apply force.
4. Sitting chair
Some people often watch TV, mahjongg, or playing cards for long periods of time. Under such a long-term bending posture, the back muscles are always in a stretched state, and aseptic inflammation of the muscle fascia tissues will stimulate the nerves. Peripheral causes back pain. Sedentary is also easy to damage the lumbar disc. Because in the sitting position, the lumbar intervertebral disc is under most pressure. If you bend back and bend the trunk forward, the pressure of the intervertebral disc will increase.
5. Sleep to flat bed cushion
Unreasonable beds and sleeping positions are also closely related to low back pain. The normal spine of a person has four physiological curvatures. The cervical spine and lumbar spine project forward, and the thoracic spine and sacral spine project backwards. When the person stands upright, the lumbar lordosis angle is slightly reduced, and the ligaments in the lumbar muscles are tight to ensure that the body is straight; when supine, the lumbar lordosis recovers and the muscle ligaments relax to rest. This requires that the bed must have sufficient stiffness to maintain the lordosis of the lumbar spine.
If the bed is too soft, the lordosis of the lumbar spine becomes straight, and the muscle ligaments become tense, which inevitably results in low back pain due to strain. Sleeping on a flat bed with a thick pad is most in line with the physical state of the human body.
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