Sofas and situps are hidden "waistinjury traps". Our unique lumbar spine protection method will keep you away from back pain!
In today's program "Save Your Lumbar Disc", Zhu Hongwei, chief physician of functional neurosurgery at Xuanwu Hospital of Capital Medical University, gave an in-depth explanation of the hidden dangers of lumbar injuries in life. Based on Zhu Hongwei's explanation, Emma summarized a set of methods including exercise and tea substitutes to save our lumbar discs!
01
1. Lazy sofa (U-shaped)
The lazy sofa (U-shaped) is very soft. When people sit on it, their spine will be compressed into a U shape, which is the opposite of the curvature of our spine. If you use this kind of sofa for a long time, your waist will feel uncomfortable. When choosing a sofa, try not to choose a sofa that is too soft. It should be suitable to sit on it without a "sunken feeling".
2. Sofa with too deep seat (inverted L shape)
Most of the sofas in our homes are inverted L-shaped sofas! Its characteristics are that the seat cushion and the backrest are at right angles, and the sofa cushion is deep. When people lean back, the waist cannot get effective support, and the waist and legs are prone to feel uncomfortable.
In fact, the healthiest sofa is the "Z-shaped" sofa! The Z-shaped sofa has a neck support behind the cervical vertebrae and a backrest behind the lumbar vertebrae, which makes the knee joints very relaxed when sitting on it.
How to transform the sofa into a spine-friendly sofa? We can use a lumbar pillow to help! Place the lumbar pillow behind the waist to support the lordosis of the lumbar spine. The support that matches the curvature of the spine is effective support.
Lucky draw
Welfare is coming! This episode will draw 2 lucky viewers to receive the "Waist Health Pillow" for free from the program team! Scan the QR code below to participate in the lottery, share the tweet + leave a message, and the chance of winning the event will be higher~
Scan the QR code to win the prize
Waist health care pillow
The program team will also draw 2 lucky viewers to receive a "Bone and Waist Strengthening Pillow" made up of 10 medicinal herbs!
Scan the QR code to win the prize
"Bone and waist strengthening pillow"
[Prize Description] The drugs in the "Bone Strengthening and Waist Strengthening Pillow" are all purchased from regular pharmacies. Due to the limitations of drug specifications, it is recommended that you take out the drugs and grind or reprocess them yourself based on your own physical feelings during use. At the same time, this waist pillow is only used to relieve waist discomfort symptoms and cannot be equated with medical treatment.
02
Sit-ups are considered by many to be one of the healthiest exercises, but in fact this is totally wrong! When doing sit-ups, our spine bends, the lumbar spine becomes thinner in the front and thicker in the back, which greatly increases the pressure on the lumbar spine. In addition, many people do not have enough waist and abdominal strength, and they rely on inertia when getting up, which can also cause damage to the lumbar spine and even induce lumbar disc herniation!
Crunches
【Action Essentials】
Lie flat on the yoga mat with your lower back pressed against the ground, place your hands on the sides of your head, open your arms, lift your legs, and slowly perform the bicycle pedaling movement. During the pedaling process, touch your left knee joint with your right elbow joint, and then touch your right knee with your left elbow joint.
Alternating leg raises
【Action Essentials】
1. Lie flat on the yoga mat, stretch your arms on both sides of your body with your palms facing down. Bend your legs slightly and lift them about 10 cm off the ground.
2. Keep your back on the ground, lift one leg up to about a 45-degree angle with the ground, and lower the other leg slightly. Then repeat the above steps on the other side.
3. Repeat the above steps quickly alternating between legs for the recommended number of times.
The back muscles are one of the important structures to maintain the stability of the lumbar spine. Strong back muscles are like a strong protective umbrella for the spine, maintaining the stability of the spine and protecting the health of our lumbar spine! We can choose the right back muscle training method according to our own situation!
Swallow Flying Training
Swallow flying training is a common exercise method for lumbar disc herniation!
【Training Essentials】
1. Lie on the bed with your abdomen, lift your head, chest and legs. Hold for 5 seconds, then relax and lie down on the bed. This counts as one time.
2. At the beginning, you can do 10-20 times, and then gradually increase. Then you can divide it into 2-3 groups every day, practice 30-50 times, and persist for more than 6 months.
Five-point support training
For people with weak lumbar muscles or obesity, they can use the "five-point support" method to exercise!
【Training Essentials】
1. Lie on your back on an exercise mat or on the floor with your knees bent and your feet flat on the floor. Use your feet, elbows, and shoulders for support. Place your feet hip-width apart with your toes facing away from your body.
2. Keep your abdomen contracted while exhaling gently. Lift your hips off the floor by contracting your gluteus maximus (buttocks muscles) and stretch them to avoid pushing your hips too high. Support the weight of your entire body with your shoulders, elbows, and feet. Continue for 3 to 5 seconds, then slowly lower yourself back to the starting position.
3. The frequency and intensity of back muscle training vary from person to person. You can practice more than 10 to more than 100 times a day, divided into 3 to 5 groups. You should proceed step by step and gradually increase the amount of exercise every day.
Cat stretch
The cat stretch training method is a set of simple yoga movements that can exercise our waist and back muscles through soft and relaxing movements!
【Training Essentials】
The first step is to support yourself on all fours, with your five fingers spread out and pressing down to reduce pressure on the wrist joints; keep your elbows facing each other to prevent hyperextension; press down with the insteps and calves to reduce pressure on the knee joints; push your shoulders down while tightening your abdomen to keep your spine straight.
Step 2: Inhale slowly, tighten your waist and back, naturally lift your hips, lift your chest, and feel your head extending upward. Do not shrug your shoulders or hold your breath.
The third step is to exhale slowly, tighten your abdomen slowly, push your back up, feel the stretching from your back, let your head drop, and let your spine form an arch.
The fourth step is to focus on your breathing, make it smooth and natural, do not hold your breath, and use your breathing to guide your movements.
Emma specially made a teaching video, let’s learn together!
The kidneys are responsible for bone production and are connected to the brain. Their beauty is in the hair. Traditional medicine believes that bone diseases are under the control of the kidneys. To prevent bone diseases, you must take good care of your kidneys!
Mulberries have the effects of nourishing yin and blood, nourishing the liver and benefiting the kidneys. Combined with the mulberry and wolfberry tea composed of liver-nourishing wolfberries, it can strengthen bones and waist!
【Ingredients】45g fresh mulberries, 50g wolfberries
【Preparation method】
1. Remove impurities from fresh mulberries and wolfberries and wash them;
2. Put them in a pot of water and boil for 30 minutes. Drink it instead of tea.
【Effects】Nourishes the liver and kidneys, strengthens bones and waist.
