The old man insists on jogging and jogging can implant low back pain
Indeed, low back pain is a common discomfort in the office family. Most people are caused by sedentary, aging and tension of the lumbar vertebrae and surrounding muscles.
Orthopaedic experts remind that reasonable and correct lumbar exercise is a good medicine for the treatment and prevention of low back pain.
Experts said that the correct principle of lumbar exercise does not increase the burden on the lumbar spine.
First of all, try not to exercise when you have low back pain.
In fact, the intensity of exercise should be gradually increased from small to large. Sudden exertion or explosive exercise is not good for the lumbar spine and should be avoided.
Third, exercise should be regular, usually three or more times a week, 20 minutes each time is appropriate.
In the choice of exercise program, aerobic exercise can reduce the burden of lumbar vertebrae, and can enhance lumbar spine flexibility and muscle strength, which can effectively alleviate and prevent low back pain.
The preferred sport is fast walking and jogging.
Wear elastic sneakers for this part of the exercise, raise your head and hold your chest for 30 minutes every day or every other day.
It is recommended that patients with lumbar fractures should have rapid walking, lumbar muscle strain and other degenerative lumbar spondylosis patients should have limited activity time. Once the symptoms of low back pain occur, they should stop activities immediately.
The first is to ride a bicycle.
When riding, the seat should be lowered as much as possible and the handle should be higher.
Cycling is most beneficial for patients with lumbar spinal stenosis. It can increase the width of the lumbar spine and the flexibility of the lumbar spine. It is appropriate to stick for about 30 minutes every day.
The third is mountaineering.
Mountaineering can exercise thigh muscles and psoas muscle strength, but overwork can increase the burden on the lumbar spine.
When climbing, try to avoid mountain roads with large inclination angles and re-focus on the mountain.
When climbing, the abdominal muscles are intentionally forced and the knees are slightly flexed.
In addition, swimming is also a safe and effective exercise for the lumbar spine. People who can’t swim can walk and run in the water.