Exercises that can also be done in waist and leg diseases: The rescue operation begins

It does not mean that patients with lower back and leg pain cannot exercise. Not only is this appropriate and flexible activity, stretching exercise and muscle strength exercise help relieve pain.

For different pain areas, we can choose different waist activities to exercise. However, it is important to note that it should be slow and gradual circulation. Each movement can be persisted for 5-10 seconds and repeated 10 times. It is recommended to persist every day.

1. Patients with lumbar disc herniation can appropriately stretch back and move the pain to the waist.

1. Both hips are close to the ground and lift them up with elbows. Body

2. Use your hands to touch the ground to slowly support your upper body, keep your hips touching the floor. Relax your waist, back and hips.

3. Stand and stretch your hands on your hips, bend your knees slightly and lean your back gently back.

4. Hold your hands behind your back, slowly lift your upper body off the ground, keep your jaw tightened.

5. Straighten your knees and lift one leg and the opposite upper limb from the ground 5-7cm.

(Note: Follow the WeChat public platform of Fitness Bar, subscribe to the account to search “Fitness Bar Network” or "Click to scan and follow")

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6. Cross arms in front of the chest, contract the lower abdominal muscles to flatten the back, and lift the head and shoulders from the ground.

7. Contract the lower abdominal muscles to make the back fit on the ground, straighten the lower limbs and slowly lift it from the ground 15-20cm

2. Patients with lumbar spinal stenosis, lumbar spinal stenosis, lumbar spinal stenosis. The spinal canal is relatively enlarged when the waist is flexed, which helps relieve leg pain caused by nerve compression. Therefore, waist exercises, exercise the strength of the waist flexor muscles and stretch and relax the back muscles. You can do the above 6 movements and also do the following movements.

8. Put your hands behind your knees and gently pull your knees to your chest

9. Sit back on your heels to touch the ground, keeping your hands touching the ground during the process

10. Contract the lower abdomen and buttocks muscles to flatten the back

11. Contract the lower abdominal muscles and slowly lift one leg for 10-12cm

(Note: Follow the WeChat public platform of the fitness bar, subscribe to the account to search “Fitness Bar Network” or "Click to scan and follow")

Extended reading:

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3. Patients with low back pain are mainly responsible for occasional leg pain, the purpose of back exercise is to strengthen the strength of the waist muscles, reduce the instability of the lumbar spine, and thereby relieve low and leg pain. At the same time, you can also do it. These movements that stretch the back muscles can do all the movements (5, 10, 11, 23, 24) and the following movements

12. Try to make your back close to the ground, lift one leg and the opposite upper limbs

13. Place the upper limbs on both sides of the body, contract the lower abdominal muscles and slowly lift your hips off the ground

14. Keep the lower limbs straight and lift 10-12cm from the ground

15. Lift one leg and the knee joint slightly bend, keep the neck and back straight

(Note: Follow the WeChat public platform of the fitness bar, subscribe to the account to search “Fitness Bar Network” or "Click to scan and follow")

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16. Lift one leg and the opposite upper limbs, slightly bend the knee joints to keep the neck and back straight.

17. Bend over and touch the ground

4. Patients with lumbar spondylosis, stretching the Li Zhuang muscle can relieve its spasm and relieve the compression of sciatic nerves. You can do (6, 10, 11, 12)

5. Patients with piriformis syndrome, stretching the piriformis can relieve its spasm and relieve the compression of sciatic nerves. You can do the following movements

18. Stretching the piriformis muscle on the back

19. Stretching the piriformis muscle on the back

20. Hip and knee-Stretching the piriformis muscle on the back

(Note: Follow the WeChat public platform of the fitness bar, subscribe to the account to search “Fitness Bar Network” or "Click to scan and follow")

Extended reading:

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2 1. Stretch the buttocks muscles to relieve symptoms of piriformis

6. Sacral arthritis, flexible movements of the sacral skeleton can effectively relieve pain in the sacral joints. You can do (2 movements) and

22. One knee stretches the back with one knee

23. Turn your waist without bearing weight

(Note: Follow the Fitness Bar WeChat public platform, subscribe to search "Fitness Bar Network" or "Click to scan and follow")

Further reading:

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Multiple bench press push? Athlete’s reference standard