Things to do for lower back pain patients

Stretch the lower back first thing in the morning:

After waking up in the morning, it's important to stretch the lower back.

Regularly engaging in exercises that involve contracting the abdominal muscles, stretching the lower back muscles, and activities like walking, cycling, or reverse walking can help alleviate and prevent lower back pain.

 

Reduce stress and learn to relax:

Stress can lead to an increase in hormones that cause swelling of the intervertebral discs, resulting in lower back pain.

Therefore, it's crucial to schedule rest and work time properly, maintain a positive mood, as it greatly helps prevent lower back pain.

 

Maintain correct posture:

It's essential to maintain proper posture to avoid straining the body.

For those who sit for long periods, it's important to ensure that the back is firmly supported against the chair back to relax and rest the lower back muscles.

Periodically arching the back while sitting is also a good way to prevent lower back pain.

 

Plank lifts:

Support the body with the strength of the forearms and toes, keeping the head, neck, and back in a straight line.

Contract the abdominal muscles, keeping the abdomen from sagging, and avoid raising the buttocks.

Then, lift the right leg 15-30 centimeters while tightening the gluteal muscles, holding this position for 3-5 seconds before switching legs.

Repeat this exercise 8-10 times for each leg.

 

Improve dietary habits and avoid obesity:

If overweight, it's essential to follow a scientifically guided weight loss plan.

Obesity can exert excessive pressure on the spine and, due to the relaxation of the abdominal muscles, fail to support the spine properly, leading to spinal deformities.

 

Back stretches:

Hold the knees with both hands and pull them towards the chest, lifting the head and shoulders off the ground.

Maintain this position for 15 seconds while taking deep breaths.

Return to the starting position and repeat this movement 8-10 times.

 

Airplane pose:

Support the body with hands and knees, keeping the head, neck, and spine in a straight line, and tighten the abdominal muscles.

Lift the right arm and left thigh simultaneously, parallel to the ground, holding this position for 3-5 seconds before returning to the starting position.

Alternate lifting the left arm and right thigh, repeating the same movement. Do 8-10 repetitions on each side.