[World Spine Day] Lower back pain, waist relief exercises can help

October 16th of every year is World Spine Day because it involves an important supporting structure in our human body - the spine. Imagine yourself as a big tree, and your spine is the trunk. It not only supports the body, but also protects the spinal cord, which is an important part of our nervous system, so spinal health is essential for daily life and overall health. Lower back pain is a common spinal health problem, usually caused by muscle sprains, fatigue, incorrect posture or lumbar ligament injuries, including pain or numbness in the waist, pelvic area and hips. In order to strengthen the waist and core muscles, improve stability, relieve pain and speed up recovery, home rehabilitation is essential.

Before starting any rehabilitation program, be sure to consult your doctor or physical therapist to make sure it is appropriate for your specific situation. Here are some exercises that you can do at home for low back pain:

Knee-to-Chest Stretch Lie on your back with your knees bent and your feet flat on the ground.

Slowly pull one knee toward your chest, hugging your leg with both hands, and hold for 15-30 seconds.

Switch to the other leg and repeat this movement 3 times on each side.

Bridge Exercise**Lie on your back with your knees bent, your feet flat on the ground, and your arms straight at your sides.

Using your glutes and abdominal muscles, lift your hips up until your body forms a straight line, then slowly lower them back down.

Repeat this movement 10-15 times.

Leg Raises**Lie on your back with your feet straight on the ground.

Slowly raise one leg and then lower it back down, making sure your leg is straight.

Repeat this movement 10-15 times for each leg.

Side Leg Raises Lie on your side on the ground, support your upper body and head, raise one leg, and then slowly lower it.

Repeat this movement 10-15 times for each leg.

Cat-Cow Stretch: Get on all fours with your knees and hands shoulder-width apart, and your head in a straight line with your spine.

Slowly bend your spine upward (cat back) and then downward (cow back).

This move helps relieve lower back stiffness and pain.

Core stabilization exercises Core exercises like planks and abdominal planks help strengthen the core muscles of the abdomen and back, providing better support.

The management and prevention of lower back pain is a long process. Only by strengthening the core muscles, establishing good waist usage habits and integrating them into all aspects of life can injuries be avoided to the greatest extent.