Try this move just for a moment... it will greatly improve your quality of life.

Herniated discs significantly reduce quality of life. They occur not only in the elderly but also increasingly among young people who spend a lot of time sitting. Don't lose your back health and regret it later; start now by strengthening your back muscles.

Back muscles refer to all muscles including not only the muscles around the spine but also the muscles that originate from the spine and connect to the scapula (wing bone) and arms, such as the latissimus dorsi and rhomboid muscles. Since back muscles support the upper body strongly, even if there is a slight herniation in the lower back or neck discs, healthy back muscles can reduce the sensation of pain. They are also important muscles that stabilize the movement of the limbs.

There are cases where people try to strengthen their back muscles but end up doing incorrect exercises. Repeating large movements that bend and straighten the waist can actually damage the discs. Instead of such strenuous exercises, the 'Bird Dog' pose is recommended.

The bird dog method is as follows.

In a prone position, place both hands shoulder-width apart and spread both knees to hip-width.

② Place your hands just below the shoulders and your knees just below the hips.

While maintaining the C-shaped curve of the lower back, slowly lift one arm and the opposite leg (the foot should be raised no higher than the pelvis).

④ Hold for 5 seconds, then return to the initial position. ⑤ Rest for 2-3 seconds, then lift the opposite arm and leg. It is good to perform this 8-10 times for 3 sets.

During bird dog exercises, tilting or moving the body sideways can reduce the effectiveness of the workout. If it's difficult to lift both arms and legs at the same time, you can lift just one arm or one leg. If pain occurs during the exercise, stop immediately.