Back pain and muscle tension will all disappear with just 2 moves! Quickly train the trapezius muscles and do waist stretching exercises while lying down

Do you often feel back pain? There are 2 great tricks that can not only improve your physical strength, but also put an end to back pain! Trunk stretching, especially waist stretching and trapezius muscle training, are stretching exercises that can train the back and chest and waist muscles and improve flexibility. Therefore, they can also effectively alleviate problems such as back pain. Using a waist protector at the right time can also help strengthen the support of the spine and get rid of the trouble of back pain.

Causes of back pain: incorrect posture, lack of exercise, and excessive obesity

Back pain may seem like a minor ailment, and many people think that it will go away if they just endure it. In fact, you should be careful because it may be a warning sign of some hidden diseases, such as osteoporosis, scoliosis, etc. If it is not diagnosed and treated early, it may affect your mobility over time and even make the disease worse. In addition, there are some common causes in daily life that you should pay attention to, including: incorrect posture, lack of exercise, and excessive obesity.

Office workers who sit on chairs for long periods of time and lack exercise are prone to long-term overstrain of the psoas major and quadriceps lumbar muscles on the inner side of the waist, resulting in long-term back pain. More serious problems include premature aging of the intervertebral disc and loss of elasticity, which causes constant impact on the lumbar spine and makes back pain more likely to occur.

Get rid of back pain by starting with "trunk stretching" training

In his new book "Numbness and Pain in Hands and Feet - A Complete Book of Self-Treatment for Symptoms", Dr. Hirabayashi Ryu, a famous doctor from the Japanese Spine and Myelopathy Society, mentioned that to get rid of back pain, one needs to start with "trunk stretching" training. Please lie on your stomach first, clasp your hands behind your back, and lift your upper body off the ground. Then, maintain this position for a while, and then slowly relax and let your body return to the ground. In the initial prone position, you can also place a pillow under your abdomen as a cushion. Please repeat the above movements ten times in a row. However, if you have lower back problems, doing this exercise may actually be detrimental to your lower back pain. Please be sure to consider the situation and don't force yourself.

The next step is to train the "trapezius muscles", which can be done while standing or sitting. First, bend your elbows slightly, raise your hands above your shoulders, and maintain this position, swinging your shoulders up and down. The key to this movement is to keep your arms raised high. This movement can contract and activate the back and chest muscles. Repeat the above steps ten times.

[Waist stretching exercises to relieve fatigue]

In order to further reduce the pressure on the tired waist and even get rid of the waist pain, you can do simple "waist stretching exercises". People who are particularly affected by the waist and have numbness in the feet may wish to try it. However, please be reminded that if your waist hurts, please do not force yourself to do it.

Lie on your back with your knees bent and do a simple sit-up. You don't have to be perfect, just lift your upper body slightly off the ground. Do it for ten seconds each time and repeat ten times, then take a deep breath at the end.

Next, hug your knees with your hands, arch your back into a round shape, and hold this position for ten seconds, then breathe deeply. Next, relax your limbs and lie flat, repeat the previous action on one leg, and hold for ten seconds before switching to the left and right. Take a deep breath after finishing.

After completing the above movements, return to a supine position, fold your hands and place them lightly on your chest, bend your knees, and then use your waist to lift your hips, maintaining this position for ten seconds. Please continue to perform this entire set of movements every day.

Waist stretching exercises are actually not difficult to perform. If you feel a little tired and comfortable after doing them, that is the right feeling.

Use a waist protector to strengthen the back support

Many people also use waist braces (hereinafter referred to as "waist braces") to protect their waists. During daily walking activities, they wear waist braces to help the waist not be too strained. However, many people have the impression that this type of protective gear is stiff and tight. The following is an introduction to "soft waist braces" made of soft material.

If worn, the lower end should slightly touch the bend of the thigh root, stabilize the lumbar spine, and stabilize the area near the pelvis. For the elderly, usually fixing the waist can stabilize the trunk, and it will be more comfortable and easier to stand or move than without wearing a waist brace. Because this soft waist protector is easy and comfortable to wear and can significantly reduce the burden on the body, many people become dependent on it.

However, if you rely on a waist brace for a long time, your muscles will gradually atrophy and become weak, and the symptoms will become increasingly difficult to improve. Therefore, this situation should be avoided and try not to wear a waist brace all day. Especially for younger patients, it is recommended to use it as an auxiliary when they need to perform strenuous activities, and at the same time remember to train the abdominal muscles and back muscles, or increase walking and stretching exercises to improve muscle endurance, which will help improve the body's support capacity.