How to Exercise with Lumbar Muscle Strain
May 14, 2022
Source: Cainiu Health
Dr. Xu Ge
Introduction
Twisting the Waist and Rotating the Hips: Stand with feet slightly wider than shoulder-width apart, maintaining an upright posture while relaxing the entire body. Place both hands on the waist (palms facing inward), and regulate your breathing. Keep the upper body essentially upright; the waist should move in coordination with the rotation of the hips, avoiding excessive forward or backward bending of the torso.
Waist-Twisting Back-Pounding Exercise: Stand with feet shoulder-width apart. As the waist rotates left and right, allow both arms to swing naturally forward and backward. Utilize the momentum of this swinging motion to alternately tap the lower back and lower abdomen with the hands.
There are three exercises for relieving lumbar muscle strain.
1. Waist and Hip Rotation: Stand with feet slightly wider than shoulder-width apart, body upright and fully relaxed, hands placed on hips, and breathing regulated. Rotate the hips horizontally around the waist’s central axis. One full rotation equals one repetition; then repeat the same motion in the opposite direction. Gradually increase the range of rotation. Keep the upper body essentially upright; the waist should move naturally with the hip rotation, avoiding excessive forward or backward bending of the torso.
2. Waist Rotation with Back Tapping: Stand with feet shoulder-width apart, body upright and relaxed, knees slightly bent, arms hanging naturally at the sides, and hands loosely clenched into fists. As the waist rotates left and right, allow the arms to swing naturally forward and backward. Using this swinging momentum, alternately tap the lower back and lower abdomen with both fists; adjust tapping intensity according to personal comfort.
3. Hands Reaching Toward the Feet: Stand upright and relaxed, with feet slightly apart. First, raise both arms overhead while gently arching the back backward as far as comfortably possible; hold briefly. Then, slowly bend forward from the hips, lowering the arms and attempting to touch the toes with the fingertips; hold briefly before returning to the upright position. Keep the knees straight during forward flexion—bending the knees reduces effectiveness. Elderly individuals and patients with hypertension should perform this movement slowly and cautiously.
