After holding the child, I suddenly flashed my back and it hurt so much that it was not okay?

When I cough, my body exerts strength and my back starts to hurt. Then it hurts so much that I can’t do anything at all?

There are even more afflicting things, and it seems that no special incident happened, and the pain in my heart began to hurt! Back pain is very harmful. Once you get angry, you can't do anything and can only sleep in bed. What’s even more terrifying is that back pain is common.

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(Note that if the back pain has not improved for several days, you may need to check what causes back pain. Especially when back pain is combined with symptoms such as inflammation, chills, weight loss, or incontinence, remember to check quickly!)

If you don’t want to encounter these conditions all the time, do more back stretching on weekdays! (Of course, daily posture is also very important. Please see "Growing up good habits and not getting hurt by the spine")

Regularly perform back stretching daily. These stretching movements make the muscles more flexible and more practical, and the spine state is better. Research has found that even people with chronic back pain have reduced back pain after 12 weeks of continuous back stretching and practice, and the chances of using painkillers are reduced, and the overall situation has improved a lot.

Therefore, don't wait until you start practicing after back pain. Usually, stretch your back regularly, relax your tight muscles, increase blood circulation in your spine, and prevent back pain from coming!

The tensioning exercise we introduced below. As long as the bed you usually sleep in is not too soft, it is very suitable for you to lie on the bed when you wake up in the morning, stretch your muscles and bones first, then get up. Or you like to go the other way, and you can do some simple stretching before going to bed before entering the dream town. Do your habits every day to reduce back pain and sudden swelling.

◎ Lie on your back and stretch

Lying on the bed or on the wall, with both hands up over your head and straighten it. Extend the entire body as much as possible.

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◎ Lie on your back and stretch your legs

Lyn on the bed or on the mat, open your hands flat on both sides of your body, and step one foot to the opposite side. During the process, keep your upper back, shoulders and arms on the ground, and feel the stretch of your back and hair. This exercise can relieve muscles. You can also try to see the two feet rolling up, and the upper back and shoulders are flat on the ground, and the two feet are squint to the left or right side together to feel the extension of the lower back. Note that the knee should not feel pain at this time.

{twenty one}

◎ Lie on your back and raise your knees and stretch them

Lyn on the bed or mat, let your back, head and cradle loosely spread the floor or mat, straighten one foot, bend the knees, and hold the front side of your calf with both hands to the chest. You can also hold the knees of the two feet at a time. The place you hold can fall on the front side of the calf, and do not directly press on the knees.

{twenty one}

The few movements I just did can be done by lying on my back. Next, please turn over and change to a kneeling stretching exercise.

◎ Baby style

You can first take a four-legged kneeling position, then sit your butt back on your ankle, extend your hands as much as possible, and stretch your entire back. Do not rinse your buttocks during the process, and feel the extension of your back muscles.

{twenty one}

◎ Cat-cow style

is kneeling in four-legged posture, and then slowly lower the head and arches the back. When the arches are so fast that you can no longer arch, you will start slowly lifting the head to press the back down, repeatedly arching the back and pressing the back, but please do not move too quickly.

{twenty one}

◎ Kneeling position and touch the ankle

In a four-legged kneeling position, straighten the back and parallel to the ground. Put down one hand and touch the ankle on the same side, feel the stretching of the waist and back. Change the practice.

{twenty one}

◎ Kneeling posture, turn back

, kneel down with four feet, let go of one hand and lift it up, look up at the same time, and look after the raised hands. During the process, the chest, abdomen and back will feel stretched. Change the practice.

{twenty one}

These actions are to lie on the bed and exercise your back stretch. It is very suitable for everyone to do it on a half-dream morning. Not only can you wake up your brain, but you will definitely get into the situation after getting out of bed. Quickly list these actions as a must-do exercise in the morning!

Original text: Can practice lying in bed - Back stretch (people bag)

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