Men over this age must take good care of their waists

When men are over 30, their intervertebral discs start to deteriorate. At this time, they need to protect their lumbar spine better. How men protect their lumbar spine is an issue that deserves everyone's attention. The main component of the intervertebral disc is water, which starts to decrease at the age of 20. The "proteoglycan" responsible for maintaining the elasticity of the intervertebral disc starts to decrease at the age of 30. This means that after the age of 30, men's intervertebral discs are on the road to gradual degeneration.

Lumbar spine care is very important for men over 30

Move your waist in the morning: After a night of deep sleep, muscles and joints will become less flexible due to lack of exercise, and the lumbar disc will also become swollen and stiff due to the absorption of water after a night of relaxation. 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.

Exercise the lower body muscle groups: Strong legs can effectively share the burden on the waist and back, preventing and relieving the formation of back pain. Swimming, especially breaststroke, can mainly exercise these muscle groups. 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.

Walk backwards, change the way you walk: When walking backwards, alternately step backwards with both legs, 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.

Control your weight to protect your lumbar spine: Statistics show that a normal person's lumbar spine flexes forward 3,000 to 5,000 times a day. If you have a prominent beer belly, these extra 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.

Although people use their legs to walk every day, their legs are resting when they sit down, but their waist is still supporting their body weight. Therefore, it is not the legs that are the most tired, but the waist. It is very important to maintain the lumbar spine.