How to Exercise with Lumbar Muscle Strain
May 31, 2022
Source: Cainiu Health
Dr. Xu Ge
Introduction
Stand with your feet slightly wider than shoulder-width apart, keeping your body upright and fully relaxed, with your hands on your hips and your breathing steady and even. Maintain an essentially upright posture of the upper body; the waist should move in coordination with the rotation of the hips, and excessive forward or backward bending of the torso must be avoided. Next, stand with your feet shoulder-width apart, allowing your arms to swing naturally forward and backward as your waist rotates left and right. Using the momentum of this swinging motion, alternately tap your lower back and lower abdomen with your hands—the intensity of the tapping may be adjusted according to personal comfort and need.
There are three exercise methods for lumbar muscle strain.
1. Waist and Hip Rotation: Stand upright with feet slightly wider than shoulder-width apart, body fully relaxed, hands placed on hips, and breathing regulated. Rotate the hips horizontally around the waist’s central axis. One complete rotation counts as one repetition; then repeat the same motion in the opposite direction. The rotation amplitude may gradually increase. Maintain an upright upper body posture throughout; the waist moves naturally with the hip rotation, avoiding excessive forward or backward bending of the torso.
2. Waist Rotation with Back Tapping: Stand upright with feet shoulder-width apart, body fully 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 hands; tapping intensity may be adjusted according to individual tolerance.
3. Hands-to-Feet Stretch: 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, allowing the arms to descend toward the feet—attempting to touch the toes if possible—and hold briefly before returning to the upright position. Keep the knees straight during forward flexion, as bending the knees reduces effectiveness. Elderly individuals and patients with hypertension should perform this movement slowly and cautiously.
