How to strengthen the lower back muscles

With the development of modern technology, many young people have become "head-down people", sitting or lying down for a long time playing with their mobile phones. After a long time, you will find that many people often feel sore muscles in the neck, waist and back. Those who sit in the office for a long time may also experience back pain. This is because long-term sitting and bending over cause the muscles in the waist and back to be stretched, their elasticity to decrease, and their muscles to be strained. Therefore, people who sit for long periods of time or often exert force on their waist should regularly do waist and back exercises. Let me introduce several methods to you.

1. Flying Swallow Method: Lie on your stomach with your hands behind your back. Push your chest and head up so that your head and chest leave the bed. At the same time, straighten your knees and push your thighs back to leave the bed. Maintain this position for 3 to 5 seconds, then relax your muscles and rest for 3 to 5 seconds. This is one cycle.

2. Flying Swallow Method: Lie on your stomach with your hands behind your back. Push your chest and head up so that your head and chest leave the bed. Maintain this position for 3 to 5 seconds, then relax your muscles and rest for 3 to 5 seconds. This is one cycle. 3

3. Three-point support method: Lie on your back, remove the pillow, bend your knees, lift your abdomen and buttocks as high as possible, rely on your head and feet to support the weight of your body, maintain this position for 3 to 5 seconds after lifting to the highest point, then relax your muscles and rest for 3 to 5 seconds. This is one cycle. 4

4. Five-point support method: Lie on your back, remove the pillow, bend your knees, lift your abdomen and buttocks as upward as possible, and rely on your head, elbows and feet to support the weight of your body. After lifting to the highest point, maintain this position for 3 to 5 seconds, then relax your muscles and rest for 3 to 5 seconds. This is one cycle.

Choose which one of these according to your preferences and physical condition. The intensity and frequency of exercise should also be increased gradually. If you feel uncomfortable after exercise, you should reduce the amount of exercise or take a rest and stop exercising. For those who already have lower back pain, they should rest well and exercise only when the pain is gone.