These exercises can help relieve waist and leg pain

 　　Modern young people lack a lot of exercise , poor lumbar muscle strength, coupled with long-term sitting, poor sitting posture and other factors, lead to accelerated lumbar disc degeneration. If you have symptoms of waist and leg pain, how should you relieve it?

　　What exercises can relieve waist and leg pain

　　Leg raising and waist stretching exercises:

　　Perform in supine position. The first 4 beats are left and right alternating straight back and lifts. The greater the lift, the better. Lift your left leg on the first beat, restore it on the second beat, lift your right leg on the third beat, and restore it on the fourth beat. The last four beats are for stretching the waist, the fifth beat is for raising the hands, the sixth beat is for stretching the waist (moving the waist away from the bed), the seventh beat is for the waist to be straightened, and the eighth beat is for raising the hands to recover. Do a total of 4 8 shots.

　　Hip flexion and extension exercises:

　　Lying on your back, bend your hips and knees on the first beat, lift your upper body on the second beat, restore your upper body on the third beat, and bend your hips and knees on the fourth beat. Do a total of 4 8 shots.

　　Leg and waist stretching exercises:

　　Lie prone, with your elbows flexed on the bed. The first beat is a straight back and extension movement, the second beat is for the upper body to be extended backwards, chest raised and head raised (only the elbows and abdomen are on the bed at this time, and the lower limbs and upper body are arched by stretching back), the third beat is to level the lower limbs, and the fourth beat is to level the upper body, a total of 4 8 beats.

　　Sitting posture is very important to prevent lumbar disc herniation

　　According to relevant statistics, about 15% of patients in my country suffer from lumbar disc herniation, and the number of cases has been rising. To prevent or even treat lumbar disc herniation, you must maintain good posture.

　　First, sit upright, and the line connecting the center of gravity of your head and lumbar spine should be perpendicular to the ground. On the basis of sitting upright, your waist should be supported. Put your hands behind your back and touch our waist. Is there a curve that bulges forward? Tuck a supportive cushion inside this curve. A good cushion should be protruding in the middle, with moderate arcs at the top and bottom. It should not be soft, but should have a certain degree of hardness.

　　If there is no cushion, you should try to sit as far into the chair as possible, filling the seat with your buttocks so that your lumbar spine has something to rest on, and never float in the air.  

　　sleep If you already have lumbar spine problems, it is recommended to choose a hard bed or a hard mattress bed. You don’t have to sleep on a wooden board. The bedding can be thicker.