What are the exercises for the psoas muscles?

The waist is very important for everyone, especially men. If the waist is not in good condition, sexual life will be difficult. People with bad backs are prone to lumbar muscle strain and some sprains, which can easily lead to chronic diseases. In daily life, you must pay attention to preventing moisture and humidity. If you sprain your waist, you should seek medical attention in time. If you want to avoid these problems, you must exercise your psoas muscles regularly. Next, let’s take a look at how to exercise the psoas muscles!

Methods/Steps

Waist rotation method: stand vertically, put your hands on your waist, rotate your waist clockwise to your head and then counterclockwise

Hands on the feet, this movement is a bit like sitting forward bend, legs slightly apart and straight, then try to get your hands close to your feet

Walking backwards: You can try walking in an open space while taking a walk. Use your hands to move in a similar way to the waist twisting method, and walk backwards.

Use hot compress more often. Take a hot water bottle and apply hot compress to the waist for a period of time every day. It is very beneficial.

Try to bend down as little as possible to lift heavy objects, and don’t do anything that forces you! Remember, remember!

You can ask your family to help you or you can massage your waist yourself, 10 to 20 minutes a day is appropriate

Chronic lumbar muscle strain is also known as "lumbar myofasciitis", "functional low back pain", etc. It mainly refers to the chronic injury of soft tissues such as muscles, fascia, and ligaments in the lumbar region, which leads to local aseptic inflammation and diffuse pain on one or both sides of the lumbar region. It is one of the common diseases of chronic low back and leg pain and is often related to occupation and working environment. Patients should also pay attention to their daily lives, try not to wear shoes with heels to avoid worsening symptoms, do rehabilitation exercises, and usually make sure to sleep on a hard bed.

Exercise therapy

The main symptoms of lumbar muscle strain are soreness and pain in the lower back. Severe lower back pain is often accompanied by lumbar muscle tension spasm, limited lower back mobility, and difficulty bending over.

Lumbar muscle exercise health care method

Supine health care method: The patient lies on his back, first support the feet, elbows and head on the bed, straighten the waist, back, buttocks and lower limbs and slightly leave the bed, maintain this position until you feel tired, and then return to a calm supine position to rest. Repeat this method for about 10 minutes, once in the morning and once in the evening.

Prone health care method

The patient lies prone with both upper limbs placed behind the back, then lifts the head, chest and legs forcefully off the bed, making the body arched, and persists until feeling slightly tired. Repeat this exercise for about 10 minutes, once in the morning and once in the evening. If you persist in exercising for a long time, you can prevent and treat the occurrence and development of lumbar muscle strain and drooping head syndrome.

In daily life, we must correct bad habits, such as bending over the desk too low, carrying excessive weight, etc. You can sleep on a hard bed, which is a good way to protect your waist. Pay attention to maintaining good posture, and correct any bad posture in time. Participate in more sports and try to avoid working at a desk for long periods of time. Even if you sit at your desk for a long time, you should get up and stretch.