Practice small gymnastics to eliminate back pain;
1 stretch your waist
Support the ground with your hands and knees. Keep your left arm and right leg straight horizontally at the same time, keep this posture for 5 ~ 10 seconds, and then retract your hands and feet. Keep your body still. Then do it on the other side.
2 pull the hip muscles
Lie on your back and lift your legs. Put one leg on the other. Hold your thighs with both hands, and pull your knees and feet in the direction of your chest until your hips and thighs feel pulled. Hold this position 10 second. Repeat this action.
3 increase the strength of the lower abdomen
Lie on your back and lift your legs until your thighs are perpendicular to your abdomen. The calf should be at right angles to the thigh. Lift your thighs vertically as far as possible until your hips are slightly off the ground, but your back can't leave the ground.
4 Pull down your back
Lie flat, bend your knees, hold your knees tightly with your hands and move to your shoulders. Put your head on the ground. This will stretch the waist. After a short rest, repeat this action.
5 exercise shoulder muscles
Kneeling posture, kneeling on the ground, lowering your head and closing your jaw until a double chin appears. Lift your arms to both sides, then bend your forearms behind your head so that your elbows are at right angles. Then pull your head, hands, elbows and upper arms down to your waist and abdomen and keep your muscles tense for a few seconds.
Regular self-massage of the waist can not only prevent low back pain, but also tonify the kidney and strengthen the body;
Rub the spinous process on the back of your hands, press hard on your abdomen with your middle finger, and click on the spinous process of your spine (commonly known as? Abacus beads? ), the rest of the fingers focus on the middle finger to help the upper and lower points rub. With your hands facing upwards as far as possible, massage all the points in the spinous process and the depression under the spinous process that can be touched by your hands to the points below Yangguan (that is, the spinous process of the fifth lumbar vertebra). When rubbing, the movements should be coordinated and rhythmic, and the force should be uniform and penetrating. Hands can be rubbed alternately and repeated for about 30 times.
Kneading the waist eye The waist eye is located in a 3.5-4 inch depression next to the spinous process of the fourth lumbar vertebra. Make a fist with both hands, press the waist and eyes tightly with the metacarpophalangeal joints of the thumb, and press and knead hard for 30 ~ 50 times, which is suitable for low back pain.
Rub your waist. Press your palm tightly against your waist and rub it up and down. Move quickly and forcefully until you get hot.
Introduction of low back pain:
Low back pain is a symptom, not an independent disease. There are many reasons for low back pain, most of which are known, but there are still a few unknown reasons. Common causes can be summarized into four categories:
1 is caused by visceral diseases. Such as uterus and its accessories, tumor infection can cause lumbosacral pain, and such patients are often accompanied by corresponding gynecological symptoms.
Caused by mental factors. For example, hysteria patients may also complain of lumbar diseases, but there are no objective signs, or diseases that cannot be explained by physiological anatomy and pathological knowledge through objective examination and subjective narration. This kind of low back pain is often a manifestation of hysteria.
It is caused by diseases of spinal joints and their surrounding soft tissues. Such as local injury, bleeding, edema, adhesion and muscle spasm caused by contusion and sprain.
Due to spinal cord and spinal nerve diseases. Such as low back pain caused by spinal cord tumor and myelitis.