How to exercise your back muscles?

Why are there more young people with neck, shoulder, back and back pain?

Neck and shoulder pain and low back pain are the most common complaints of the desk workers or long-term bent-offs (accounting, white-collar workers, students, IT, journalists, drivers, tailors, welders) in orthopedic clinics, mostly by work and life postures. Incorrect, caused by the biomechanical changes in the degenerative lumbar spine. The most incorrect postures are: sleeping on the sofa, headrest on the armrests; watching TV on the sofa; watching the mobile phone WeChat Tencent playing the game for too long; the desk computer is too low, the book is too low.

Countermeasure to exercise the back muscles

As the saying goes: "The bell must be tied to the bell." One of the most important ways to treat low back pain is the adjustment of working posture and the exercise of the back muscles in life. We know that the mast of the ship can be erected high, not only the mast itself needs to be strong and strong, but also the mast cable of the mast also plays an important role. If the spine itself is likened to a mast, the surrounding muscles are like cables, and together with the bony structure bear the weight of the body. Therefore, the strength of the back muscles is an important factor in maintaining the balance of the spine.

How to exercise the back muscles?

The simplest methods of back muscle training include Xiaoyanfei and five-point support. I will focus on it here.

1 Xiaoyan Feifa

When you are exercising, you are lying on the bed, going to the pillow, behind your hands (remember, this is very important), lifting your chest and lifting your head, leaving your head and chest off the bed through the neck muscles, while the knees are straight, and the two legs are also used to pass through the waist muscles. The bed surface lasted for 2 seconds, then the muscles relaxed for 2 seconds and completed an exercise. We designed 30 exercises for one cycle. So, (2 seconds + 2 seconds) * 30 = 120 seconds. It takes only 2 minutes to complete the task of the day. Is it very simple? If you want to increase the effect, you can do 2 cycles a day.

2 five-point support method

Lying on the bed, going to the pillow and bending the knees, the elbows and the back against the bed, the abdomen and buttocks lifted up, relying on the head and shoulders (one point), the two elbows (two points) and the two feet (two points) Point to support the weight of the entire body, lasts 3 to 5 seconds, then relax the waist muscles, put down the hips and rest for 3 to 5 seconds for an exercise. The practice cycle is the same as Xiaoyan Feifa.

Different from injection, medicine, acupuncture, massage and traction, the back muscle exercise is the most â€œgreenâ€ treatment method. Through the self-regulation, strength exercises and self-recovery ability of the human body, the balance and health of the neck and lumbar vertebrae can be regained. Don't underestimate these two exercises. If you persist for a long time, you will benefit forever! Every time I talk to the patients about these "green practice" methods, I even ask the relatives who accompany the doctor to supervise the patients.

However, there are not many people who really insist on it. I think it is still subjective. Cervical lumbar vertebrae disease is a long-term chronic process. Bad working habits are the culprit. It is slow to become a killer at a speed you can't detect. Therefore, the back muscles can not be rushed to seek success. The short-term effect may not be obvious, but it will certainly win!

If you think about doing this, you may delay the degeneration of the cervical spine and lumbar vertebrae, or even avoid surgery. This saves a lot of money and you don't have to be sinned by surgery. You may pay attention to it. If you think about this method without spending a penny and being safe, everyone will accept it more. I hope that my family can supervise and practice each other and benefit together.

Sports recommendation

In sports, my most recommended is swimming breaststroke. More than half of outpatients (especially in the north) will say to me: "I won't swim." I will always tell them: "I will not go to school."

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