2, hit the back, hands half clenched fist, gently hit the human waist depression, the strength should be as strong as you can bear, but not too hard, each blow 10 minutes is appropriate.
3, waist flexion and extension exercise, feet as far as possible apart to shoulder width, and then hands akimbo, good posture, let the waist fully flexion and extension, and so on several times, so that the muscles of the waist can get a better chance to relax.
4. Stand, with your legs shoulder-length, massage the sacrospinous muscles with both hands on your back and then massage. The intensity of the massage should be as light as possible, so as to produce slight pain. You can massage several times continuously until the lower back feels hot.
5. Hands akimbo, waist relaxed, legs shoulder width, waist can be rotated back and forth, left and right, or special sports equipment can be used to assist. At first, the amplitude should be small to avoid sprain, and then it can be gradually increased. Usually stick to it for half an hour every day, and the feeling of low back pain can be greatly improved. Of course, due to the particularity of this action, it is recommended to do it before meals. If you want to cook after dinner, you have to wait for two hours after dinner.