Men’s waist is very tired every day, sitting for a long time, driving, sex, physical labor, using it all the time without rest. The following methods can help you test whether your lumbar spine is still healthy.

Self-test: Do you have lumbar spine problems?

The following four situations, if one occurs frequently, it indicates that the lumbar spine is beginning to have problems and should be taken seriously. It is recommended to have an X-ray of the lumbar spine and pay more attention to the waist in daily life.

1, if there is back pain, cough lightly a few times and find that the back pain worsens.

2, back pain does not subside after a night’s sleep; when lying on the left side like a fetus, the pain still cannot be alleviated.

3, lying flat and sitting up, the legs cannot be stretched straight due to pain.

4, lying flat, extend the knees of both legs straight, and raise them, and the pain is unbearable when raised halfway.

Defend the lumbar spine: 4 lifestyle habits to help you

One, move the waist in the morning: do not make the washbasin too low.

After a night’s sleep, muscles and joints will be less flexible due to lack of movement, and the lumbar intervertebral disc will also swell and stiffen due to the relaxation throughout the night and the absorption of water. At this time, if you bend down too low, it will exert a greater pressure on the lumbar intervertebral disc, squeezing the nerves. It is best to move the waist and do some front and back extension, left and right rotation, and ‘stretching lazily’ in the morning.
And other actions, so that the waist does not change from a static state to an action that increases the burden on the waist immediately.

Two, walk backwards, change a way to walk

The backward walking method is the most favored by the lumbar spine.

While walking backwards, alternating steps backward strengthen the strength of the gluteus maximus and lumbar back muscle groups, which enhances the elasticity of the lumbar ligaments, as if equipped with a lumbar spine protector. The recovery of the function of bones, muscles, and ligaments not only enhances the stability of the lumbar spine but also reduces or even eliminates lumbar pain. When walking backwards, it is best to take 60 to 100 steps per minute, for 10 minutes each time.

Three, exercise the lower body muscle groups

Strong legs can effectively share the burden of the lumbar and back, prevent and alleviate the formation of back pain.

Swimming, especially breaststroke, can mainly exercise these muscle groups. In addition, swimming can also ensure the nutritional supply of the intervertebral tissue, maintain its elasticity, and improve the vertebral column’s ability to resist external shocks.

Four, control weight, protect the lumbar spine

Statistics show that a normal person’s lumbar spine bends forward up to 3000 to 5000 times a day. If there is a significant beer belly, these excess fats are like sandbags hanging on the waist, which will make the body’s center of gravity more forward, increasing the burden on the lumbar spine and making it deeply buried in fat, without exercise.