1. Waist rubbing: Make a fist with both hands and press the waist with your thumb and knuckles for 30-50 times, depending on the degree of waist pain;

2. Rub your waist, press your palm on your waist and rub it up and down. Move quickly and forcefully until you get hot;

3. Moxibustion: Use the back of the hand with both hands, press the abdomen with the middle finger, press the spinous process of the spine, and press the middle finger with the remaining fingers to assist moxibustion. Put your hands behind your back as much as possible. Knead all the points in the spinous process and the depression under the spinous process that can be touched by the hand to the lower point of Yangguan (namely the spinous process of the fifth lumbar vertebra) one by one, and repeat it for about 30 times.

4. Pinch the waist muscles, and pinch the sacrospinous muscles on both sides of the spine with your thumb and forefinger at the same time. Knead the waist muscles to the sacrum from top to bottom. Knead 4 times from top to bottom;

Massage the waist and eye points regularly to protect kidney and solidify essence.

5. Shake the waist muscles: press the waist with the palms of both hands and shake it up and down quickly 15-20 times;

6. Percussion on lumbosacral region: Hold empty fists with both hands, alternately and rhythmically knock on lumbosacral region, pay attention to wrist, and knock repeatedly from top to bottom 15-30 times.

Middle-aged people often rub their waist and eyes, which can prevent low back pain caused by cold. Modern medical research has proved that waist massage can not only expand the rich capillary network in local skin, promote blood circulation and accelerate the discharge of metabolites, but also stimulate nerve endings and slightly stimulate the nervous system, which is conducive to the repair of damaged tissues and improve the endurance of lumbar muscles. Long-term sedentary people often massage this acupoint, which can also help protect the waist from injury.