Protecting the waist: a real event
As far as exercise physiology is concerned, the waist is the core part that connects the upper and lower body, and it bears one-half of the weight of the human body. The main skeleton of the waist is the lumbar vertebrae. The front of the lumbar vertebrae is a soft abdominal cavity. There are only some muscles, fascias and ligaments around it. There is no other bone structure protection, so it is one of the most vulnerable parts in weight and movement!
The lumbar spine has a total of seven knots, and the nodes are connected by the intervertebral disc. Normal intervertebral discs are elastic and tough, and have strong compressive capacity, but as the age increases, the intervertebral disc tissue is prone to degeneration and aging! It is generally believed that after the age of 20, the intervertebral disc will begin to degenerate!
The long standing or sedentary in daily life will cause a lot of pressure on the lumbar spine. Over time, strain will be produced. If the lumbar spine is often under too much pressure, the person's waist is prone to problems. From the perspective of the actual occurrence of lumbar spondylosis, it is mainly represented by lumbar disc herniation, and the age characteristics of its onset are getting younger and younger!
We also need to know that the lumbar vertebrae are supported and fixed by the lumbar muscles, and their function is also dependent on the firm waist muscles. Many patients with low back pain, especially those with lumbar disc herniation, are mainly due to weak waist muscle strength! Therefore, the waist muscles are in urgent need of exercise! ­
Here are a few suggestions for the comprehensive management of the waist! I think we can start from three aspects: First, try to avoid standing or sitting for a long time; Second, when standing or sitting, keep the correct standing and sitting posture to reduce the burden on the spine and reduce the disease of the waist; Third, it is necessary to strengthen the muscles on both sides of the lumbar spine, that is, two muscles called "spine spine muscles".
In the modern fitness, the Roman chair back stretch (commonly known as the goat's body), the arm lifts the arms and legs, and the prone arm lifts the legs and other actions to strengthen the erector spine muscle and protect the lumbar vertebrae. Remember: a moderate amount of targeted exercise can protect the lumbar spine. The natives themselves use slower and safer movements to strengthen the muscle training in the core!
Of course, traditional fitness also attaches great importance to the health of the waist, such as: left and right twist can relieve liver stagnation, hands can climb the kidney. In addition, walking, yoga, jogging, swimming, cycling and other sports are beneficial to the nutritional supply of the lumbar intervertebral disc, which is also very beneficial to the lumbar spine. You can choose to practice according to your own situation.