4hw.com.cn: now many office workers sit every day, but if they sit for a long time, their waist will hurt. Many people want to relieve their back pain, and long-term sitting is especially harmful to men. So what kind of exercise can prevent sitting back pain? Let's have a look!
What kind of exercise is suitable for sedentary low back pain
1. Sedentary low back pain is suitable for sitting posture, spine rotation and lateral stretching of armchair
Sitting spine rotation: by holding the back of the chair with both hands, rotate the upper body to one side to increase the mobility of the spine.
Side stretching of the armchair: This is relatively simple. Hold the chair with the left hand and lift the right hand up, bending the body to one side.
2. Long sitting back pain is suitable for standing lunge and rope skipping
Standing lunge: select a lunge facing the wall, open the palms of both hands forward, and hold the wall. Pull the back of your body by stretching your upper body forward.
Barehanded skipping: hand and foot movements should be coordinated. This action can activate Qi and blood, accelerate blood circulation, improve fatigue state, and persist for about one minute.
3. Sedentary low back pain is suitable for doing sports such as standing on the spot and twisting the waist
Step in place: swing the arms of the upper limbs, straighten the lower limbs, tighten the toes, and try to be in line with the lower limbs, and kick higher as much as possible, just like walking forward in practice.
Twist: thumb in front. The other four fingers are at the back, the crotch is to the right and left, and then it can rotate clockwise or anticlockwise. The rotation should be slow and powerful.
How to prevent low back pain
1. Choose the right desk and chair, usually the chair with back and armrest is better, so as to play a supporting role. Try not to use square stool or other backless seat, after all, it is too tired to sit. In addition, you can put a mat under your desk that can hold your feet. The principle of seat selection is only possible to conform to the biomechanical principle of human body.
2. Carry out regular exercises to strengthen the strength of the back muscles every day to enhance the endurance of sitting and working.
3. Sit properly. After working for a period of time, adjust your working position as appropriate. Don't let your waist stay in a awkward position for a long time. Work about 2 hours, should stand up to move the waist, do back stretch, left and right rotation waist and other actions, can prevent and ease back pain.
4. Should eat more such as dairy products, eggs and other foods containing protein and calcium, to alleviate the pain caused by lumbar disc herniation.
5. The waist bends forward and stretches back. Stand with your feet shoulder width apart and your hands akimbo. Prepare for the position. Then do the waist full forward bend and back stretch four times, exercise to make the waist muscles relax as much as possible.
The harm of sedentary
1. Sitting for a long time will cause muscle ache, stiff neck, headache and dizziness, which will aggravate lumbar and cervical diseases.
2. Sitting for a long time will lead to the lack of blood supply to the brain, the decrease of brain oxygen supply and nutrients, the increase of fatigue, insomnia, memory loss and the possibility of Alzheimer's disease.
3. Sitting for a long time can make the venous plexus near the rectum congest for a long time, and the degree of congestion aggravate, so that the hemorrhoids aggravate, resulting in stool bleeding, anal fissure and other diseases.
4. According to the law, sitting in the office every day and working hard consumes a lot of mental and physical energy. You should always feel hungry. But why do you still feel hungry when it comes to eating time? This is the power of sitting for a long time.
5. When the intake of calories is greater than the consumption of calories, the body fat is easy to accumulate, and the weight will rise. Obesity is a risk factor for many chronic diseases.
6. People keep sitting for a long time, the whole body weight is pressed on the bottom of the vertebrae, and the shoulder and neck are inactive for a long time, which is easy to cause the rigidity of the cervical vertebrae, or even lead to the deformation of the vertebrae and induce the back of the arch and hyperosteogeny.
7. Sedentary immobility will oppress the bladder channel located in the buttocks and thighs, resulting in poor circulation of Qi and blood in the bladder channel, leading to dysfunction of the bladder, while the kidney channel and the bladder channel are on the outside, which will lead to abnormal renal function, which is the so-called "sedentary injury to the kidney".