1, back health care method
Warm back: it is best to withdraw from the mat now for deficiency and cold constitution. "Cold stimulation not only causes backache, lower limb muscles, joints and internal organs discomfort, but also may cause diseases such as cor pulmonale and asthma. Old people should pay special attention to keeping their backs warm. After autumn, the yang in nature is gradually closed and the yin is increasing, so we should pay attention to protecting the yang. At present, many families in the south still sleep on a mat, and people with poor respiratory system are prone to cough and bronchitis. It is suggested to spread a sheet on the mat, and people with deficiency and cold constitution should take it off now. Sleeping on a mat in late autumn, sneezing, stuffy nose and even catching a cold when getting up early. " Wang Jian said.
Back rubbing: purging fire, removing bad breath and eliminating abdominal distension. Su Yunming, a doctoral supervisor at Heilongjiang University of Traditional Chinese Medicine, pointed out that back rubbing is especially suitable for the elderly who are weak, which is conducive to relieving symptoms such as abdominal distension, bad breath, swollen gums and loss of appetite: prepare a dry towel, take off your coat, put the towel on your back, pull it back and forth with one hand, and then change hands after a few minutes; You can also pull it back and forth horizontally until your back is hot. Generally, it lasts for 5- 10 minutes, one day 1 time. When rubbing, it is advisable to be comfortable without scraping the skin.
Back Moxibustion: Regulating the Spleen and Stomach to Promote Digestion Lin Guohua, director of the Rehabilitation Center of the First Affiliated Hospital of Guangzhou University of Traditional Chinese Medicine, suggested that you can choose to moxibustion on the spleen and Shu points to strengthen the spleen and eliminate dampness and regulate the spleen and stomach. During moxibustion, the whole body is relaxed, sitting or lying down. Light the moxa stick, put it into moxibustion box, and then put moxibustion box on Pi Shu point (located on the back, under the spinous process of lumbar spine, with lateral opening 1.5 inch) for fumigation and moxibustion. Generally, moxibustion lasts for 65,438+00-65,438+05 minutes each time, with alternating sides, with local flushing as the degree. Moxibustion 2-3 times a week.
Most modern people are sedentary and less active, which easily leads to poor blood circulation in the back meridians. Cupping is the most common maintenance method, which can dredge channels and collaterals, dispel wind and dispel cold, and has the best auxiliary treatment effect on shoulder, back and waist pain caused by common cold or cold. You can choose Dazhui point and Shu Fei for colds; Lumbago is mostly cupping at the painful part. The storage time varies from person to person, and should not exceed 15 minutes, but usually about 5 minutes is the safest. Physical weakness, heart disease patients, pregnant women and women are not suitable for menstruation.
Push back: relieve asthma discomfort. Liu Qingyi, director of the Department of Traditional Chinese Medicine of Zhengzhou Geriatrics Hospital, said that rubbing Shu Fei point on the back (5 cm below the spinous process of the third thoracic vertebra) and Zhongshan point on the chest (the midpoint of the connecting line between the two nipples) to local fever will help relieve asthma discomfort. You can use the palm of your hand to cling to the skin, gently press it down, and slowly push the acupoints of Zhongshan and Shu Fei to regulate lung qi, tonify deficiency, regulate qi and eliminate phlegm, and relieve cough and asthma.
Kneading the back: relieving pain and fatigue and improving immunity "Chiropractic is a common therapy in children's massage, and adults can also use it." You can hold the skin along both sides of the spine with your hands, and push it forward while lifting it, from the coccyx to the occipital bone, and repeat it 5- 10 times. "Wang Jian said that the elderly can relieve pain, eliminate fatigue, promote blood circulation in the back and improve immunity by chiropractic.
2, back health care matters
First, when standing:
When we stand, the spine bears all our weight, so standing posture is very important, and the normal spine has a certain degree of curvature. Maintaining normal curvature can reduce the pressure on the spine, so it can relieve back pain. When we need to stand for a long time, we can take turns to put one foot on the footstool about 20 to 30 cm high, which can reduce the pressure on our back.
Second, when sitting:
White-collar MM spends most of her time sitting in a chair, so sitting posture is very important. When sitting, her back must be supported by a chair back, and the chair back should be slightly bent to support her back. In addition, the height of the knee can be slightly higher than the position of the hip, which can also reduce the pressure on the spine. Don't keep a posture for more than an hour. You should exercise your body a little, which is also good for the health of your back.
Third, take high items:
Remember to stand on the footstool to reduce the possibility of spinal injury when you want to take things that are placed on high places.
Four, when moving things:
Please remember to try to push rather than pull. When you are ready to push something, start pushing with your arms and feet.
Five, when lifting heavy objects:
When lifting heavy objects, one foot should be in a semi-kneeling position, and the body should be as close as possible to the object being lifted, keeping the back straight, and remember to use the strength of the foot as much as possible to reduce the pressure on the back.
Six, when handling goods:
When carrying things, it is easier to divide them into two small bags than one big bag. Try to put things near your body to reduce the pressure on your spine.
Seven, when sleeping:
When lying down, the pressure on the spine is minimal, so moderate rest will also help relieve back pain. Putting a pillow under your knees when you lie down, or putting a pillow between your feet when you lie on your side, can help to relieve the pressure on your spine.
Eight, weight control:
Remember, your spine bears the weight of your whole body. A good way to reduce the pressure on the spine is to maintain a standard weight. Imagine yourself carrying a 50 kg sandbag and a 100 kg sandbag, and then think about how many kg sandbags you want your spine to carry? Ideally, try not to exceed your standard weight. More than five kilograms can make you healthier.