Teach you several methods to relieve lumbar straightening

The cervical vertebrae, thoracic vertebrae, lumbar vertebrae and sacral vertebrae are four parts of the spine. Due to their different functions, they will have different degrees of bending. So it does not mean that the straighter the spine, the better. However, in daily life, many people do not know how to straighten the lumbar spine. The method here is worth learning. It mainly includes maintaining the neutral position of the pelvis, strength training of the lumbar spine and using external force for support. The lumbar spine strength training specifically includes side bridge, side bridge rotation and Swiss ball anti-rotation. These simple movements are effective in preventing and relieving lumbar straightening, but they require long-term persistence. Friends in need can try it.

first step

Maintain a neutral pelvic position

The optimal sitting position is to maintain a neutral pelvic position, which is slightly below or parallel to the anterior superior iliac spine. We can sit on a Swiss ball, keep the upper limbs fixed, and tilt the pelvis forward and backward. Place both hands on the superior pelvic spine, feel the forward and backward displacement of the pelvis, and find a neutral position. To correct our posture and adjust it to the correct position.

Step 2

Lumbar strength training

In order to have the strength to maintain the neutral position of the pelvis when sitting for a long time, we need to perform relevant strength training. The large muscle fibers of the abdominal wall and their aponeurosis are interwoven to form a complete ring in the abdomen, which can restore the lumbar curvature through the tension of the oblique muscles of the abdominal wall.

1. Side bridge

There are many benefits of the side bridge, one of which is that it strengthens the waist and abdominal area. When doing this exercise, keep the shoulders, hips, and feet in the same straight line, keep the body straight, and the pelvis neutral.

2. Side Bridge Rotation

Here is an upgraded version of the side bridge to increase the difficulty of the movement. Also in the standard side bridge position, straighten your arms, rotate your waist, let your arms draw an arc in the air and bring them to your chest, with your body facing the ground, then rotate in the opposite direction and return to the initial position.

3. Swiss ball anti-spin

First, lie on your back with your spine flat on the ground. Then, use both hands to squeeze the Swiss ball hard to deform it. The amplitude should not be too large, and try not to lift your shoulders off the ground. During the squeeze, keep your torso as stable as possible and your spine pressed against the ground.

Step 3

With external support

Nowadays, sitting is the most common posture for people in work and life. Therefore, when we are in a sitting position, we can use a pillow or something like that to support the waist in the correct physiological curvature position. This can help our lumbar spine to be in a neutral position, thereby avoiding abnormal arrangement of the lumbar spine and maintaining the natural physiological curvature of the waist.