To prevent and treat chronic lumbar muscle strain, besides keeping good posture, correcting various deformities, strengthening physical exercise, paying attention to posture, combining work with rest, and correct self-massage are also effective methods. This paper introduces a set of effective waist self-massage methods.

1, Roupishu: Pishu is under the spinous process of the eleventh thoracic vertebra, with two fingers beside it, about 20 cm above the back and waist. The main technique is to press the middle finger of both hands on the acupoint and press it hard for 30-50 times; Rub it until it feels hot locally.

2. Kneading Shenshu point: Shenshu point is located under the spinous process of the second lumbar vertebra, and points are selected with two horizontal fingers on the side. Press the eleventh rib end with both thumbs at the same time, protect the waist with both hands, exert force with the middle finger, and hold the four fingers together for 20-30 times. 3. The lumbosacral part extends from Shenshu to coccyx, and the left and right are five fingers away from the lumbar midline. Manipulation: put your hands and fingers together, press the palm root upward on Shenshu point, and press your hands upward at the same time. 30-50 times, until the fever.

3. Kneading room: Kneading room is located at two fingers outside Shenshu. Manipulation: Make a fist with both hands at the same time, rub the room 20-40 times at the protrusion of the palm of the index finger, and then rub it with the pulp of the finger for 20-40 times until the waist is hot.

4. Knead Dachangshu: Dachangshu is under the spinous process of the fourth lumbar vertebra, with two fingers next to it. That is, two fingers are above the hips and next to the lumbar spine. Manipulation, waist protection with both hands, or kneading with the metacarpophalangeal joints of the index finger for 20-50 times.

5, press the waist and sacrum: plus activities such as turning the waist and knees and tilting the toes forward enough will get twice the result with half the effort.

The above methods, done 1 time in the morning and evening, can nourish liver and kidney, relax tendons and activate collaterals, relieve pain, and enhance the immune function of the body, which has a good preventive and therapeutic effect on chronic lumbar muscle strain.