for the white-collar workers in the workplace, there are more and more patients with waist diseases. Many of them are not good at the waist when they are young. Many of these waist problems are caused by the people who have been sitting in the office for a long time. Sitting for a long time is very harmful, but they can't quit their job and go home. How can sitting for a long time alleviate the waist pain? How is long time sitting lumbago to return a responsibility?
How does sitting lumbago do? Waist muscles need exercise
Back walking, yoga, jogging and so on can exercise the waist muscles. In addition, you can often twist your back and do swallows flying in bed before going to bed. For sedentary office workers, it's best to do chest expansion every few days, as well as lean back and pull upward.
Keep warm in four seasons
Women's abortion, childbirth and so on will damage the kidney qi, so women should always pay attention to the waist warmth. For example, during sitting on the moon, wear long clothes to protect the waist, so as not to cause low back pain in the moon sickness.
Tonifying kidney yin
If you menstruate too much, often waist cold pain, cold desire, should be in time to regulate the kidney, women should be more tonic kidney yin, enhance resistance. Can eat more kidney food, such as wolfberry, yam, longan and so on.
In addition, office workers can do these things when they are sedentary:
1. Jump rope with bare hands and coordinate hands and feet. This action is to speed up blood circulation, improve fatigue, and hold on for one minute.
2. Step in place, swing your arms on your upper limbs, straighten your legs, tighten your toes, and kick your legs as high as you can, just like walking in front of military training.
3. Sedentary commuters can try to wriggle. The thumb is in the front and the other four fingers are in the back. Step, turn the waist clockwise or anticlockwise, and move slowly and forcefully.
4. Clap your shoulders. When turning the waist, combine the shoulder clap. Clap the left shoulder with the right hand, turn the waist to the left, and clap the lumbosacral part with the back of the other hand. Because shoulder has Jianjing acupoint, tapping this acupoint can dredge the breath and promote qi and blood circulation.
How to exercise Yoga in sedentary low back pain
According to research published in the annals of internal medicine by British researchers, patients with back pain participate in yoga once a week. After three months, their physical function has been improved significantly, and the effect is even better than that of drug treatment or physical therapy.
stretch
Stretching exercises can relieve back pain as well as yoga. By stretching the limbs up, down, left and right, important muscle groups of the human body can be exercised, especially the trunk and legs. Exercise for 40-50 minutes each time, with diversified movements, the effect will be better.
Power
American fitness coach Casey · Kell Le found that proper muscle strength training can help prevent and reduce back pain. The main exercises are chair type suspension, up inclined push-up, squat and bow rowing.
Swimming
A 2013 study showed that if adults who have been sedentary for a long time receive "spa" five times a week, their back pain will be significantly reduced after two months, which is also effective for pregnant women's back discomfort.
Tai Chi
This kind of action soothes Chinese martial arts and has magical effect on relieving back pain. According to a study by the American rheumatology society, Taijiquan is practiced twice a week for 40 minutes each time, lasting for 10 weeks, and the pain intensity of patients decreases by about 13%.
Pilates
According to a study recently published in the European Journal of physical therapy and rehabilitation medicine, if you practice Pilates for five hours a week for six weeks, the pain will be significantly reduced; if it lasts for six months, not only the pain will basically disappear, but also the patients' mood will be more stable and the quality of life will be higher.