How to strengthen back muscle function training

The back muscles play an important role in the stability of our lumbar spine. Therefore, if we can strengthen the back muscle training, it can help us strengthen the stability of the lumbar spine, which can prevent the occurrence of lumbar strain and degeneration, and can prevent the occurrence of waist injury and waist pain. Many people do not like to exercise their back muscles, which leads to waist pain and waist injury. Here is an introduction to you: How to strengthen the back muscle function training?

1. "Yan Fei" or "Xiao Yan Fei"

Functional training of waist and back muscles Functional training of waist and back muscles

1. Lie face down on the bed without pillow. Put your hands behind your back and lift your head and chest up to lift your head and chest off the bed.

2. At the same time, straighten your knees and push your thighs back to leave the bed;

3. Continue for 3 to 5 seconds, then relax your muscles and rest for 3 to 5 seconds as one cycle.

2. Five-point support method

1. Lie on your back on the bed, remove the pillow and bend your knees;

2. Use your elbows and back to support the bed, lift your abdomen and buttocks upwards, and rely on your head, elbows and feet to support the weight of your entire body;

Back muscle function training method

3. Three-point support method

Lift both upper limbs off the bed based on the five-point support method (as shown below)

Back muscle function training method

The above movements continue for 3 to 5 seconds, then relax the waist muscles and lower the hips to rest for 3 to 5 seconds as one cycle.

IV. Precautions

1. For people with weak lumbar muscles or obesity, "Flying Swallow" may be more strenuous. You can use the "five-point support" method to exercise. Patients can choose the exercise method that suits them according to their actual situation.

2. The frequency and intensity of back muscle exercises vary from person to person. You can practice more than ten to a hundred times a day, divided into 3 to 5 groups. You should proceed step by step and gradually increase the amount of exercise every day.

3. Do not exert too much force suddenly when exercising to avoid twisting your waist due to exercising your lumbar muscles.

4. If you feel back pain, discomfort, stiffness, etc. the day after exercise, you should appropriately reduce the intensity and frequency of exercise, or stop exercising to avoid aggravating the symptoms;.

5. If you already have symptoms such as lower back pain, stiffness, and discomfort, you should stop exercising or do back muscle exercises under the guidance of a doctor; when you have an acute attack of lower back and leg pain, you should rest in time and stop exercising, otherwise the original symptoms may worsen.

The above content introduces how to strengthen the functional training of the waist and back muscles. You can take time to try these methods. Of course, the training of the waist and back muscles will not be effective in one or two days. It requires hard work and sweat to reap the rewards. So don’t think that two days of exercise is enough. These exercises must be carried out for a long time to make your waist and back muscles stronger.