Must know: Elderly people can prevent and treat low back pain by exercising regularly

　　Experts say that the correct lumbar spine exercise The principle is not to increase the burden on the lumbar spine.

　　1. The intensity of exercise should be gradually increased from small to large. Sudden force or exercises requiring explosive force are harmful to the lumbar spine and should be avoided as much as possible.

　　2.low back pain Try not to do any exercise.

　　3. Exercise should be regular, usually three or more times a week for 20 minutes each time.

　　In terms of the selection of exercise items, aerobic exercise can reduce the burden on the lumbar spine, enhance lumbar spine flexibility and muscle strength, and can effectively relieve and prevent low back pain.

　　1. It’s riding a bicycle. When riding, keep the saddle as low as possible and the handlebars as high as possible. Cycling is most beneficial to patients with lumbar spinal stenosis. It can increase the width of the lumbar spinal canal and the flexibility of the lumbar spine. It is advisable to persist for about 30 minutes a day.

　　2. It’s brisk walking and jogging. When performing these two sports, you should wear elastic sports shoes, hold your head up and chest up, and be active for about 30 minutes every day or every other day. It is recommended that patients after lumbar spine surgery should walk briskly. Patients with lumbar muscle strain and other degenerative lumbar spondylosis should limit their activity time. Once symptoms of low back pain occur, they should stop activities immediately.

　　3. It is mountaineering. Climbing can exercise the strength of the thigh muscles and psoas muscles, but overexertion will increase the burden on the lumbar spine. When mountaineering, you should try to avoid mountain roads with steep slope angles, and you should not climb with heavy objects on your back. When climbing, intentionally use abdominal muscles and slightly bend the knee joints.

　　In addition, swimming is also a safe and effective exercise that is beneficial to the lumbar spine. People who cannot swim can walk and run in the water.