Sneezing can cause back pain. Practice these three exercises to protect your back

I sprained my waist by sneezing, and after a cough I suddenly found that I couldn't turn my waist... These are actually manifestations of lumbar muscle strain. If you do not pay attention to strengthening your waist health, similar situations will become more and more frequent in the future. The lumbar spine cannot be overworked, but it cannot be unworked either. Here I would like to introduce to you a traditional guiding health-preserving method that can prevent degenerative changes in the lumbar spine and play a positive role in the recovery of lumbar diseases.

In ancient Daoyin techniques, methods of maintaining waist and spine health are mostly related to imitating animals. People have long known how to use the physiological advantages of reptiles to make up for the shortcomings of upright walking.

Wolf stance is used to describe the appearance of a wolf when it is crouching. In the "Record of Nurturing Nature and Prolonging Life" compiled by Tao Hongjing, a medical scientist in the Northern and Southern Dynasties, it is recorded that "wolf-spurs and owl-looking back" means that while kneeling, the action of turning the head and wagging the tail is added.

Wolfspur can be done morning or night. When practicing in the morning, the amplitude should be smaller in order to allow the lumbar spine to adapt; when practicing in the evening, the amplitude can be larger in order to fully exercise the lumbar spine.

There are three main actions in the wolf distance method:

1.Bending the waist. Kneel on the bed with your knees bent, support yourself with your hands, and keep your torso parallel to the bed. Then, lower your head and chest, arch your back like a bridge, and breathe in slowly; then, raise your head, lift your hips, and bend your waist and back. At this time, your torso is like a suspension bridge, low in the middle and high at both ends, and breathe out slowly.

2. Turn your head and shake your hips. The head and hips move towards each other, that is, when the head turns to the left rear, the hips swing to the left front, giving a feeling that the head and tail are connected; bend your waist and stick out your hips, let the spine form a side arch, and look above the hips. After finishing the left side, turn your body to a straight position and then do the right side. When swinging your head and hips to the side, exhale slowly to increase the range of rotation, and inhale slowly when your body is straightened.

3. Stretch backwards. Return to the kneeling position and relax your waist and back. Stretch your left leg diagonally upward and backward with your toes straight, then bring it back. Do this 3 times in a row; then switch to your right leg and stretch it 3 times. When you are done, shake your hips slightly from side to side and then stand up.

When practicing, whether you are stretching vertically or horizontally, you should stretch your body to the limit as much as possible, and then pause for 2 seconds. When doing trunk stretching, pay attention to coordinating your breathing to achieve the best exercise effect. For example, when your body is stretched to the limit, try to exhale, and when your body returns to the normal position, inhale; when you stretch your legs backward, you exercise the erector spinae muscles in the waist, which is the longest muscle in the human body. Since muscles are harder to exercise as they get longer, you should try to stretch them as far back and upward as possible. As you practice, gradually increase the number of times you stretch.