What exercise is better for low back pain?

Nowadays, many people have low back pain because of standing for a long time, sedentary or excessive use of our waist strength. Usually we can do some proper exercise to relieve low back pain.

First of all, when exercising, don't stretch your back or exercise your back muscles immediately, because people with long-term low back pain or lumbar muscle strain generally have weak backs and fascia injuries. At this time, we should focus on practicing buttocks and abdomen first. On the one hand, we should pay attention to training muscle strength and endurance in these places. On the other hand, when relaxing, you should keep the posture of closing your waist and crossing your hair, which can greatly relieve the pressure on your waist. Once the muscles in our back can relax, their injuries can gradually recover.

And pay special attention when practicing hip and abdomen, don't do sit-ups and other actions, because these actions often use the muscles of hip joint, which will aggravate the tension of our back muscles. We can practice our gluteus maximus and lower back muscles by doing this movement from static to dynamic. Then you can practice flat support and increase your core strength. Note that this action must be straight back, don't step on the waist, and shift the center of gravity to the abdomen and buttocks. Then we can stretch our gluteus maximus and quadratus lumborum, because people with low back pain tend to be stiff and nervous, so we can stretch moderately to relieve their tension.

Finally, after the low back pain is relieved, muscle strengthening exercises can be carried out. It also starts from the strength movements of the hips and abdomen, with moderate stretching of the back. Again, when your back is weak, you should practice less, increase your core strength by practicing your hips and abdomen more, and share the pressure on your back. Therefore, the correct core training should be to activate deep small muscles first. When the spine is stable, the spine will not be injured by heavy exercise. Exercise should be gradual, sum up experience according to your body, and make adjustments according to your body to relieve waist pain and injury.