During the Spring Festival holiday, staying at home for leisure cannot avoid sitting for long periods of time and lying down. Maintaining this posture for a long time can easily lead to lower back pain. Let's start moving together, using a few sets of home exercises to adjust our daily habits, improve the stiffness and discomfort caused by prolonged sitting and lying, and maintain a healthy and comfortable state. Why come to my door for lower back pain? During the Spring Festival holiday, many people believe that "lying on the sofa" or "lying down and scrolling through their phones" is a way to relax. However, this static and unhealthy posture can actually cause the muscles and ligaments in the lower back and neck to remain tense, disrupting the biomechanical balance of the spine and causing pain. On the one hand, when lying down for a long time, in order to maintain body posture (such as hanging the waist when half lying down or twisting the spine when lying on the side), the muscles of the waist, back, and neck need to continuously contract to maintain stability. This prolonged static contraction can cause obstruction of blood circulation in muscles, leading to the accumulation of metabolic waste such as lactate and inflammatory mediators locally, which in turn stimulates nerve endings and causes soreness; On the other hand, a normal human spine has four physiological curvatures (neck curvature, chest curvature, waist curvature, and sacral curvature), which can buffer vibrations and maintain balance, but poor lying posture can disrupt these curvatures. In addition, some seemingly static postures are actually muscles still working 'implicitly'. For example, when lying down and scrolling through a phone, the arm needs to hold the phone (or support it on both sides of the body), and the shoulder muscles continue to tense. This' static fatigue 'will gradually accumulate, ultimately leading to pain. 4 sets of simple exercises that can be done at home to help relax muscles and relieve soreness: 1. Lazy Cat Bow Back: Kneeling position, support the ground with both hands and knees, align wrists with shoulders, align knees, and keep the back straight; Inhale, lift your head and lower your waist, lower your abdomen and raise your hips, and feel the stretching of your shoulders, back, and waist; Exhale, lower your head and arch your back, with your chin as close to your collarbone as possible, feeling the contraction of your back muscles, repeat 5-8 times. 2. Lateral extension: Standing position, feet shoulder width apart, hands crossed and raised above head; Bend slowly to the left until there is a stretching sensation in the right waist (do not twist the body), hold for 15-20 seconds, return to neutral position and repeat on the other side, 2-3 sets on each side. 3. Holding the sky with both hands: Stand in a standing position, with feet shoulder width apart and hands naturally hanging down. When inhaling, slowly raise both hands from both sides of the body to the top of the head with palms facing each other. Look up at your hands and hold for 3-5 seconds, then exhale and let go. Sitting, sit on a chair with both feet on the ground, cross your hands on your abdomen, lift your hands up to your ears when inhaling, look up and hold your hands for 3-5 seconds, lower them when exhaling, repeat 3-5 times. 4. "Insect" training: Lie down on the bed, stretch your arms with palms facing each other, bend your knees and hips 90 degrees (with your calves parallel to the ground); Bend one arm and the opposite leg (such as bending the right arm and the left leg), while extending the other arm and the opposite leg (extending the left arm and the right leg) in a straight line with the body. Slowly reduce and switch sides, 10-15 times on each side, keeping the waist tight throughout the entire process without collapsing. It should be noted that the movements should be slightly stretched, and do not pursue the "extreme" range to avoid muscle strain. Maintain natural breathing, repeat each movement 2-3 times, and do 2-3 sets per day. In addition to the above actions, adjusting daily habits can also reduce back tension from the root and prevent chronic strain. For example, when sitting, support your waist well, avoid sitting paralyzed or crossing your legs, and only sit on the front half of the chair; Stand with feet shoulder width apart and evenly distributed center of gravity; Choose a medium hardness mattress and a suitable height pillow when lying down. Get up and move around regularly to avoid prolonged sitting and standing. When carrying heavy objects or doing household chores, use your legs or hips to exert force and avoid bending over directly. Keep your waist warm, avoid sudden exertion, strengthen your core muscle group exercise, reduce the burden on your waist during daily activities such as waking up and putting on shoes, and protect your spine health. be vigilant! These relief actions are actually unscientific. Moderate twisting and bending of the waist can relax the lumbar muscles, maintain lumbar mobility, and alleviate lumbar stiffness after prolonged sitting. But many people are accustomed to using movements such as twisting the waist and bending heavily to relieve back pain. These movements can bring additional pressure and distortion to the lumbar spine, which may lead to misalignment of lumbar facet joints, acute lumbar sprains, etc. They can also accelerate intervertebral disc degeneration, increase the risk of lumbar disc herniation, and exacerbate pain. How to prevent and alleviate discomfort in the lower back in terms of diet, daily routine, and warmth? The coordinated regulation of diet, daily routine, and warmth is more effective. In terms of diet, it is important to supplement calcium, vitamin D, and high-quality protein, drink milk in moderation, choose soy products, dark green vegetables, fish, lean meat, and other foods to enhance bone and muscle strength, avoid high sugar and high-fat foods, and prevent weight gain from increasing the burden on the lumbar spine. Maintain a regular schedule and avoid staying up late. Go to bed before 23:00 every day to ensure 7-8 hours of sleep and help with muscle repair. Make sure to keep your waist warm by wearing high waisted pants and avoiding revealing clothing. In cold weather, wear pants with a waistband or use a scarf to protect your waist and abdomen. Do not sit or lie in wet areas. Use warm water for household chores and change wet clothes in a timely manner on rainy days to prevent cold and dampness from entering. (New Society)