Back muscle function exercise in patients with low back pain

(1) Freehand Exercise

1. If you are bedridden due to illness and cannot actively exercise, you can still perform some simple movements while lying down.

Lie on your back with a small pillow under your lower back. Gradually increase the height of the pillow from the thickness of a pack of toilet paper to about 5–8 packs. If the pain is manageable, you can keep this position for 3–5 hours. Otherwise, try bending your knees to the left or right side, or raise your legs on stacked blankets to reduce the curvature of your lower back.

2. If you're too unwell to get out of bed but can still move slightly, you can do light exercises in bed.

Focus on the specific body part you're exercising, and synchronize your movements with your breathing. If possible, play soft music in the background to make it more relaxing. Aim for a slight sweat to achieve the best results.

1. Leg lift to stretch the waist: Lie on your back. For the first four beats, alternate lifting one leg forward and then the other. The higher you lift, the better. First beat: lift left leg; second beat: return; third beat: lift right leg; fourth beat: return. Then repeat the stretching movement for the next four beats. Fifth beat: lift both hands; sixth beat: stretch; seventh beat: lie flat; eighth beat: lift arms. Do a total of four sets of eight beats.

2. Hip flexion and extension: Lie on your back. First beat: bend hips and knees; second beat: lift upper body; third beat: return upper body; fourth beat: return hips and knees. Do a total of four sets of eight beats.

3. Leg stretch to relieve the waist: Lie on your stomach. Place your elbows on the bed. First beat: stretch and extend the legs. Second beat: lift the upper body, raising the chest. (At this point, only your elbows and abdomen should be on the bed, while your legs and upper body arch upward.) Third beat: lower the legs. Fourth beat: lift the upper body again. Do a total of four sets of eight beats.

3. If you are able to get out of bed, you can try the following exercises:

1. Stretching movement: Stand upright. Spread your shoulders and lift your arms forward with palms facing forward, allowing your waist to stretch. Return to an upright position after each beat. Do this for four beats. Then bring your feet together and clench your fists on either side of your waist, repeating the same motion. Push your fists forward as you stretch your waist to increase the extension. Do this for four beats. Repeat the entire sequence for a total of four sets of eight beats.

2. Side extension movement: Stand with your feet together. Perform the same action as above, making four positions. In the first four beats, stretch to the left, and in the next four, stretch to the right. When stretching to the left, push your left fist forward toward the right, and when stretching to the right, push your right fist forward toward the left. This helps increase the lateral extension of the waist. Do a total of four sets of eight beats.

3. Waist movement: Stand with your feet shoulder-width apart and raise your hands with palms forward. First, lean forward and to the left, then return to upright. Do this for four beats. Next, lean forward and to the right, then return. Do this for another four beats. Complete four sets of eight beats in total. When turning your waist, try to turn your torso sideways and backward for a better effect.

Effectiveness: These exercises target the muscles of the back and abdomen, significantly improving the support and protection of the lumbar spine and surrounding intervertebral discs. They help slow down the degeneration of the lumbar vertebrae and discs, effectively preventing and treating herniated discs. Additionally, by moving the nucleus pulposus forward through spinal extension, they avoid the continuous backward pressure that could cause further damage. Over time, this helps restore the nucleus to its normal position and prevents it from protruding into the spinal canal. These exercises are especially useful for early-stage low back pain and recovery, and can also serve as an auxiliary treatment alongside other therapies.

Ceramic Saucer

Feature

1.The tray is the container to carry the flowerpot, which is used to hold the excess water leaking out of the flowerpot after watering. Solve the geothermal damage to the flower roots, while avoiding the damage to the floor.

2. The ceramic tray is rich in color, beautiful in appearance and has certain ornamental value.

Attribute

Ceramic Saucer,Drip Saucer,Flower Pot Saucer,Customized Tray

Yixing Bocai Pottery Co.,Ltd , https://www.bocaipottery.com