(1) Press the palms on the lumbosacral region: in prone position, press the palms on the painful part of the lumbar spine to avoid causing pain. Breathe in 1 time, and do 10~ 15 times.
(2) Back rubbing: After work, you can rub your back muscles with your hands in the morning or before going to bed at night, rubbing them up and down for 50~ 100 times, and twisting your waist at the same time, which has the functions of relaxing muscles and activating blood circulation, promoting local blood circulation and improving low back pain.
(3) Kneading tendons and knots: Carefully touch the waist and sacrum with your thumb. If there is tenderness induration, press it with the thumb, and knead each induration 1 min.
(4) Push the lower limb: with the help of others, fix the crotch on the stomach, starting from the sacrum with the palm root, passing through the hip along the outer thigh and the outer calf, and reaching the other limb.
Aerobic exercise:
(1) leg exercises: lie on your back, hold one knee with both hands, bend your hips as much as possible, so that the front side of your thigh sticks to your abdomen for 5~ 10 times, and then do the other lower limb; Then hold your knees with both hands at the same time and do it 5~ 10 times at the same time. Every night 1 time or in the morning 1 time.
(2) sit-ups: supine, abdomen. Be careful not to use upper limbs to help, keep lower limbs straight, and the number of times is uncertain. This kind of exercise can also reduce abdominal fat.
(3) Waist rolling: Lie on your back, keep your legs flexed, curl up and roll back and forth 10~20 times. When lying on the back, put the hot water bag on the painful part of the waist and slightly below the sacrum, and the damp heat lasts for about 10 minute, and then lasts for about 10 minute on both sides of the waist respectively. Finally, lie on your back and do the same with your abdomen. Especially suitable for menstrual low back pain. Pay attention to the temperature to avoid scalding.
Diet therapy:
(1) 1 pork or lamb loin,100g black beans, 3g fennel and 9g ginger. * * * cooked, eat kidney and beans, drink soup, can often eat. Used for cold-dampness lumbago.
(2) Turtle meat 250g, walnut kernel 100g. * * * Cooked clothes. Used for chronic physical weakness and low back pain.
(3) 20 grams of Taxilli and 250 grams of pig bones. Make soup together. Low back pain is generally edible.
Kneading: Take a seat, put your hands and fingers together, put them on the left and right back lumbar vertebrae, and knead them slowly up and down until you get hot.
Rolling: Make a fist with both hands and massage around the waist, from bottom to top, from top to bottom, repeatedly. The head can be tilted back and forth.
Push: After hands rub against each other and get hot, put them in the middle of lumbar spine and push them from top to bottom for 30-50 times until they get hot locally.
Press: press your hands on your hips, press your thumb on your waist and eyes respectively, squeeze hard, and rotate and rub, first clockwise and then counterclockwise, a total of 36 times.
Pinch: Sit with your feet stretched forward, or bend your knees, or sit up straight. Lift the waist muscles with both hands 15-20 times respectively.
Knock: Make a fist with both hands, with both fists outward. It is advisable to tap the waist lightly without causing pain, and tap at the same time, 30 times each time.
Grasping method: Hands akimbo, thumb in front, press on the waist side, the other four fingers grasp the skin from both sides of the lumbar spine with fingertips, and grasp the tail from the waist eye, with both hands at the same time, 36 times each.
Shake: put your hands on your waist, press the root of your palm on the waist eye, and shake your palm up and down quickly 15-20 times.
Pressing: Sit still, and press the fingertip of the left or right middle finger on Renzhong point 1-2 minutes.
Point: Take a sitting position, point the Weizhong point (behind the knee joint) on both legs with the fingertips of both hands, and press 1-2 minutes until the pressed part feels sour, numb and swollen. The main thing is to have more rest and not to make yourself too tired. Health is very important.