Bedding problem: beds account for a large proportion. Traditional brown stretching or nylon stretching beds, steel stretching beds, steel stretching camp beds, soft sofas with poor elasticity or Simmons mattresses will all cause people to lie on them. Because of the weight, the body is in a state of low, middle and high angle, and the lumbar muscles are in a state of spasm for a long time, so that the intervertebral disc can not be fully rested and relaxed. In the long run, it is easy to cause lumbar muscle strain and can also induce lumbar disc herniation.

Lumbar muscle strain, if it is not a bedding problem, the cause of back pain in the morning may also be due to chronic lumbar muscle strain. Relief measures can be waist traction, manual massage, Chinese medicine hot compress and so on.

The diseases of low back pain are caused by internal injuries, exogenous diseases and traumatic injuries, and the basic pathogenesis is that the tendons and veins in the waist are blocked and malnutrition occurs. Inadequate internal injuries, heavy responsibilities, kidney deficiency, malnutrition of waist and fu organs, and low back pain caused by wind, cold, dampness and heat blocking collaterals, or strain, qi stagnation and blood stasis, and meridian obstruction. The main pathogenesis of exogenous low back pain is that exogenous pathogenic factors block meridians and qi and blood flow is not smooth; Internal injuries and low back pain are mostly caused by deficiency of kidney essence and qi, loss of moisture, malnutrition and warmth in the waist.

Simple actions to relieve low back pain:

Training 1: abdominal contraction training

Lie on your back, bend your hips and knees, breathe normally, take a deep breath without holding your breath, and the navel sinks actively. When it sinks to the maximum, hold 10 second and relax 10 second. The above is once, repeated 20 times. This action mainly exercises the transverse abdominal muscles, which are the basis of many trainings, and can also be trained when standing, walking or sitting.

Exercise 2: Lumbar Torsion Training

Lie on your back, bend your hips and knees 90 degrees, keep your abdomen contracted during exercise, slowly control your knees and move to both sides repeatedly, and keep your hips in contact with the ground all the time. Repeat 20 times.

Exercise 3: Alternate leg support training

Kneel on the mat with your hands and feet shoulder-width, lift the hands and feet on the opposite side horizontally, and put them down slowly for 5~ 10 second. Try to avoid stretching or bending your head, keep your back level, and try to reduce your body shaking to both sides. Rotate both sides and repeat 10 times on each side.

References:

Public Health Network —— A Method to Relieve Low Back Pain