What should I do if my waist hurts after sitting for a long time?

In fact, many people now need to sit for long periods of time due to work, which can cause great damage to the health of the lumbar spine and make it easy to suffer from back pain. So of course we must pay attention to improving this condition and move more after sitting for a long time.

Step 1: Lower back pain is caused by sitting for a long time. If you sit for more than two hours, you should stand up to relieve the pressure on your waist. Obese patients with big bellies should get up more quickly. Rotate your waist clockwise for dozens of times and then counterclockwise, just like playing with a hula hoop. Sometimes it will feel painful after each turn, but you must persist.

Step 2: Lie flat on your back, use your back, elbows and heels to touch the ground, and arch your waist upwards. This is the most effective exercise to relieve waist tension. An average person can usually do it thirty times, depending on your physical strength.

Step 3: Lie on the ground with your abdomen facing down, tighten your back muscles and lift your upper body and legs in an arc shape. Hold for a few seconds each time and then relax.

Step 4: Pull-ups can stretch the compressed lumbar spine. Patients who sit for a long time will have their waist compressed for a long time, which can cause the lumbar spine to be compressed and deformed, resulting in lumbar disc herniation. If conditions permit, you can find a horizontal bar to lift your body, which is very effective in restoring the lumbar spine.

Step 5: Stand with your hands on your waist and kick your legs forward. Lifting it once can relieve the bones, muscles and ligaments in the lower back. Lower back pain is mostly caused by sprains in the para-joints, and doing this can help you recover slowly.

Step 6: Hold your head with both hands, squat down and do frog jumps. Generally, patients with mild pain can accept it, but those with severe pain will stop because of the bumps. Try to do it as much as possible. It has a good training and therapeutic effect on the ligaments of the whole body, especially the lower back.