What should men do if they have bad lumbar spine?

People who are getting older basically cannot avoid the problem of lumbar disc herniation. Nowadays, lumbar problems are getting younger and younger. When it comes to low back pain, the most common causes are lumbar disc herniation, lumbar muscle strain or lumbar sprain. A man's waist is very important. The waist supports the whole body and can maintain a normal sex life. When a man's waist has problems, it will directly affect his life and work. So what should men do if they have a bad lumbar spine?

1. Exercise your lower body muscles regularly

Strong legs can effectively share the burden on the waist, preventing and relieving the formation of back pain. Swimming, especially breaststroke, can mainly exercise these muscles. In addition, swimming can also ensure the nutritional supply of the intervertebral tissue, maintain its elasticity, and improve the ability of the spine to resist external impact.

2. Move your waist after getting up in the morning

After a night, muscles and joints will become less flexible due to lack of exercise, and the lumbar disc will also absorb water and become swollen and stiff due to relaxation overnight. At this time, if you bend your waist too low, it will produce greater pressure on the lumbar disc and squeeze the nerves. It is best to move your waist in the morning, stretching forward and backward, rotating left and right, and "stretching your waist" to prevent the waist from changing from a static state to an action that increases the load on the waist.

3. Control your weight and avoid obesity

According to relevant statistics, the lumbar spine of a normal person flexes forward 3,000 to 5,000 times a day. If you have a prominent beer belly, these fats are like sandbags hanging on your waist, which will make the body's center of gravity move further forward, increasing the burden on the lumbar spine and burying it deep in fat, preventing it from getting exercise.

4. Walking backwards

Walking backwards can also exercise the body. When walking backwards, the two legs alternately step backwards, which strengthens the strength of the posterior thigh muscles and the waist and back muscles, which makes the lumbar ligament more elastic, just like having a lumbar protection belt. The restoration of the functions of bones, muscles, and ligaments can not only enhance the stability of the lumbar spine, but also reduce or even eliminate lumbar pain. When walking backwards, it is best to walk 60 to 100 steps per minute, 10 minutes each time.