How to protect your waist in daily life, you should do these

The waist is a very important part of our body. A good body and normal activities are supported by the waist. We should protect our waist well at ordinary times. Some postures that are harmful to the waist should be avoided. After getting up in the morning, we should move the waist first and pay attention to keeping the waist warm.

1. How to protect your waist?

1. When you get up in the morning, move your waist first. After getting up every morning, the first thing to do is to move your waist. Doing more exercises to contract the abdominal muscles and stretch the lumbar muscles, as well as walking, walking backwards and riding a bicycle, can prevent and relieve back pain.

2. Learn to relax and reduce tension. Stress can increase the hormones in the blood, causing the lumbar disc to swell and lead to back pain, so arranging work and rest properly and maintaining a happy mood can greatly help prevent back pain.

3. Maintain correct posture. Whatever you do, don't go against your physiological functions. People who sit for long periods of time should sit with their backs close to the chair to allow their waist muscles to relax and rest. Stretching backwards from time to time is also a good way to prevent back pain.

4. Improve diet and avoid obesity. If you have become fat, you should implement scientific weight loss methods. Because obesity will put too much load on the spine, and at the same time, the abdominal muscles are relaxed and cannot support the spine, which will force the spine to deform.

2. Waist-injury posture

1. Squat

Squatting too hard or using an incorrect squatting posture can easily strain your waist. The correct squatting posture is that when squatting, both legs work together to support the body, and the head, chest and knee joints are at the same angle. The high-low squat posture is most beneficial to the health of the waist. The right foot is in front, the left foot is behind, and the legs are close together and squatted down. The right foot is completely on the ground, the calf is perpendicular to the ground, the left heel is lifted, and the sole of the foot is on the ground.

2: Mention

Many people like to carry heavy objects with one hand, which can easily damage the lumbar muscles on one side and cause pain. The correct way is to share the weight with both hands so that the lumbar spine is evenly stressed. The things you lift should not be too heavy. Brute force will hurt your waist. It is best to use tools to move heavy objects.

3: Station

Common incorrect standing postures include hunching the chest, flexing the neck, and drooping shoulders, which can easily compress the spine and peripheral nerves, affect cardiopulmonary function, and over time can lead to cervical and lumbar diseases such as cervical bone hyperplasia and intervertebral disc degeneration. Therefore, the waist should be kept straight when standing. When viewed from the side, the ears, shoulders, hips, knees and ankles should be in a straight line, and the pelvis should be slightly tilted forward.

4. Sit

In a person's life, he spends more time sitting than walking. Sitting crookedly with your back hunched forward can cause lumbar muscle strain, spinal curvature, myopia and other problems. The correct sitting posture is to keep your back straight, with your thighs at a 90-degree angle, and sit in the middle of the chair. You can also lean forward slightly, but don't let your upper body lean to the left or right. If you feel tired of sitting in this position, you can lean back a little. It is best to put a cushion on the chair.

5: Carry

When carrying things, some people are accustomed to throwing all the things onto their shoulders and carrying them with the strength of one shoulder. This process may also cause strain to the waist. The strength used to carry things is overall, requiring not only the strength of the arms, but also the strength of the waist and legs. It is best to half squat first, then slowly lift the weight to the waist position, and then put it on your shoulders, just like weightlifting, with a buffer. Also pay attention to alternating between your left and right shoulders. It is recommended that people who often carry things should strengthen their regular exercise, such as doing push-ups, sit-ups, weighted squats, etc.