1, back massage

The patient is sitting in a chair. First, he tapped his left waist with his left empty fist from top to bottom. 10 minutes later, he massaged his left palm for 5 minutes, and then exercised in the same way with his right hand. Twice a day, this exercise can promote blood circulation in the waist, relieve lumbar muscle spasm and fatigue, and has a good preventive and therapeutic effect on lumbar muscle strain in middle-aged and elderly people.

2. Waist muscle exercise

The patient lies prone on the bed or floor, puts his arms behind his back, and forcibly lifts his head, chest and legs off the bed surface, so that his body is in an anti-bow shape until he feels a little tired. According to this method, exercise repeatedly for about 10 minutes, once in the morning and once in the evening. If you persist in exercise for a long time, you can prevent and treat lumbar muscle strain and bow-waist syndrome.

Step 3 turn your back and waist

Stand with your hands up to shoulder width on both sides of your head, and the tip of your thumb at the same height as your eyebrows. When inhaling, the upper body twists from left to right, and the head also twists backwards. When exhaling, twist from right to left, breathe in and out, and do 10-30 times continuously.

Step 4 turn your hips and carry your waist

Standing posture, hands akimbo, thumb in front, the other four fingers behind, middle finger on the waist eye, that is, the acupoints of kidney meridian in traditional Chinese medicine. Swing your hips from left to right when inhaling, and from right to left when exhaling. Breathe and inhale, and do 10-30 times continuously.

Stay away from lumbar muscle strain in life, pay attention to the correct sitting posture when working, and avoid working in a fixed posture for a long time. In addition, we should strengthen physical exercise, and often do exercises such as leaning back and turning back to enhance the endurance of waist muscles.