Part 1: Stretch your lower back for quick relief.
1, the knee is bent and twisted. Lie on your back with your knees bent and your feet on the ground. Arms spread out in a T-shape, shoulders on the ground. Keep your legs together and press your knees as slowly as possible to the left. Hold this position for two minutes.
During stretching, concentrate on keeping your shoulders on the ground.
Repeat this and stretch to the other side. Knees together, press down to the right. Keep your shoulders on the ground and hold this position for two minutes.
2. Stretch the back of the leg and tendons. Lie on your back with your knees bent and your feet on the ground. Straighten your left leg up and concentrate on making your heel face the ceiling as much as possible. Then bend your knees and put your feet back on the ground. Let your left leg repeat this stretch 6-8 times. In the last paragraph, keep your legs straight and your heels facing the ceiling for 30 seconds.
Let your right leg repeat this stretch.
3. Stretch your hips in a pigeon position. Start with your hands and knees. Bend your left knee toward your chest, and then press down so that your left knee touches the ground and your left foot faces your right foot. Put your right leg straight on the ground behind you. Your left leg should make a 90-degree angle with your torso.
The trunk leans forward slowly, feeling the stretching of gluteus maximus and buttocks. Keep your body as low as possible, and if possible, it is best to let your forehead touch the ground.
Keep this posture, take a deep breath for about 5 times, then change the other leg and repeat this action on the other side.
4. Try the stretching action shown in Figure 4. Lie on your back with your knees and feet in front of you at a 90-degree angle to your body. Fold your left ankle over your right knee and bend your left foot. Grasp the back of the right thigh with both hands and pull them back as far as possible. Hold this stretch for 30 seconds, then switch to the other side and let the right leg repeat this action.
In order to increase stretching, you can put a rolled towel under your hips when stretching.
5. wag your tail to stretch your back muscles. Start with your hands and knees. Keep your hands straight, support them under your shoulders, and put your knees under your hips. Land on your knees, lift your left foot and swing to the left. At the same time, look over your shoulders and look at your toes to the left. Pause for a while, then swing the same foot to the right, and at the same time, look over your right shoulder to your toes.
Let your right foot repeat this stretching action, each time the foot swings to one side, and pause when your eyes look at your toes.
Part II: Using Massage and Natural Therapy
1. Massage your back with a tennis ball or foam roller. Put a tennis ball on your lower back, lie gently on the tennis ball, bend your knees and land your feet. Let the tennis ball roll gently on the tight muscles, which can relieve the muscle tension. Don't put the ball directly under the spine, but under the tight muscles on both sides of the spine.
Buy foam rollers from online stores or stores that sell fitness equipment. Place the foam roller horizontally on the floor behind you, then lie on it, bend your knees and land your feet.
Lying on the foam roller and rolling up and down can relieve the tension of tight muscles.
2. Adjust the sleeping position and enlarge the pillow. It is generally believed that supine is the most beneficial sleeping position for back health. Lie flat facing the ceiling so that your neck and shoulders are covered with pillows, so that your head will not lean to one side. A small pillow under the knee can give extra support to the lower back.
You can also use a pillow to adjust the gap between your body and the mattress as needed.
If you choose to sleep on your side, you can put a pillow between your knees, which can reduce the pressure on your hips at night.
3. If you want to relieve quickly, you can try hyperthermia. Heat will promote blood flow to the affected parts of the body and inhibit the sending of pain signals to the brain, thus relaxing muscles. So, you can put a heating pad or hot water bottle on the tight part of your back. You can also try taking a hot bath and aim the water jet at the tight muscles in your back.
Or take a hot bath and aim the water at your tight muscles.
Don't fall asleep when using the heating pad to avoid burns.
4. Find a professional masseur or chiropractor for treatment. For persistent low back tension, you should find a masseur or chiropractor for treatment. The masseur can massage the muscles in your back, which helps to relieve the tension in your lower back, while the chiropractor can massage and correct any possible dislocation on your spine by hand. If you are not sure what kind of professional you are looking for, please consult your trusted health care provider.
The third part: gradually relieve back tension through exercise.
1. Do aerobic exercise for 30 minutes five times a week. Aerobic exercise can keep you healthy and release stress, thus helping to relieve waist tension. The goal of exercise can be to walk or swim for at least 30 minutes five days a week, depending on your current activity level. If you don't do any aerobic exercise at present, you can start from walking 10 minutes three days a week and gradually increase to walking for 30 minutes five days a week. If you feel relaxed when doing this, you can try some more strenuous activities, for example, jogging, dancing or riding a bike a few days a week.
2. Strengthen the core strength of your body. The strength of abdominal and back muscles has an important influence on your lower back feeling. Do pelvic tilt. Lie on your back and bend your knees to tighten your lower abdominal muscles. Don't use hip or leg muscles to land your lower back. Hold for 5 seconds and repeat this action for 5- 10 times.
Sit-ups with arms straight at your sides. Using the upper abdominal muscles, lift the trunk about 15 degrees for 5 seconds. Repeat this action 5- 10 times a day.
Other daily exercise methods, such as pilates for core muscles. You can do these exercises on DVD or in training classes.
3. Practice yoga every day or week. Yoga combines stretching, strength strengthening posture and breathing skills, which can improve your overall health and reduce stress. There are many postures, such as down dog pose, cat-cow pose and triangle stretch pose, which are all aimed at your lower back. If you do yoga once a week now, you can increase the number of times or practice for a short time every day.
If you are not familiar with yoga, you can sign up for a beginner's class. You just need to take a few classes and master some basic knowledge, and then you can practice at home by yourself.
Warning If your lower back tension may be caused by serious health problems, please consult your health care provider before trying these methods.