Will your back hurt after sitting for a long time? This is a good way to relieve it

It is normal to experience back pain after sitting in the same posture for a long time, and you must rest in the middle to get relief. In addition, experts say that maintaining a good weight, exercising the abdominal and lower back muscles, maintaining correct movements when lifting heavy objects, and staying flexible are good ways to prevent back pain.

1. Maintain a healthy weight

Weight gain often occurs unconsciously, so we are not fully aware of the impact that being overweight has on our bodies. Let's imagine, what would it feel like if you were asked to carry a 10-kg bag every day?

2. Exercise the abdominal and back muscles

When the muscles of the entire torso are strong, the waist and back can be effectively protected from injury. Therefore, you can consciously exercise your muscles by increasing your physical activity, such as playing badminton, tennis, or even cleaning the room.

3. Maintain correct posture when lifting heavy objects

When lifting heavy objects, be sure to keep your legs apart so that you can keep your center of gravity stable. When squatting, pay attention to tightening your abdomen to keep your lumbar spine in good alignment.

4. Strengthen the leg strength training

In addition to working the trunk, the leg muscles also play an important role in maintaining body mechanics. Strong leg strength can effectively share the burden on the waist and back.

5. Stay flexible

If your body's flexibility is not good enough, you can practice yoga, Tai Chi and other activities to enhance your body's flexibility, which can effectively relieve tension in your waist muscles.

6. Pay attention to maintaining correct posture

Incorrect posture can increase pressure on intervertebral discs, tense muscles, and damage joints. So maintaining good posture is very important to prevent back pain.

7. Choose the right bed

For patients who often suffer from back pain, they should choose a mattress with moderate hardness so that they can support the waist. If it is too soft, the waist will sink. Only with moderate hardness can the chance of disease be reduced.

8. Use a small pillow to support your waist

When sitting, use a small pillow to support your waist. You can remove the small pillow for 5 minutes every half an hour, so that you can change the position of your waist frequently. If you sit for too long, you should stand up or walk around for a while, and do some waist stretching exercises to give your waist muscles a rest.