1. Waist rubbing: Keep your feet shoulder-width apart, clench your fists with both hands and press your knuckles on your thumb, and massage your waist and eyes 30-50 times each time until your waist feels sore and swollen.
2, rubbing the waist: feet are shoulder-width apart, hands and palms are pressed on the waist, and exercise hard up and down. This action should be evenly applied until local fever occurs. You can ask your family for help.
3. Pinch the waist: the thumb and forefinger pinch the skin in the middle of the spine at the same time, pinch it down from Mingmen point, pinch it to the coccyx and then loosen it, and pinch it four times in a row. The position of Mingmen point is opposite to the navel eye.
Besides massage at ordinary times, we should also strengthen the exercise of the waist. You can try the following effective treatments:
1, sit-ups: Do ten sit-ups every day, three times a day. Patients can do it according to their own endurance, and should stop if they feel uncomfortable at the waist.
2. Cross waist twisting: the feet are shoulder width apart, the toes are inward, one hand is perpendicular to the legs, and the other hand is raised above the head. If the left hand is raised above the head, the body swings to the right and the waist swings with it. Do it on both sides 100 times.
3. Back muscle exercise: lie on your back, bend your knees and put it on the bed. Lift the waist hard, and raise it by about 10 cm. At the same time, lift it forcefully for 5 seconds, then slowly lower it, and repeat 10 times.
Lumbar discomfort is not necessarily lumbar disc herniation, but also lumbar muscle strain. Different symptoms will be treated in different ways. When self-massage and exercise, you should go to a regular hospital for examination, and professional judgment and active treatment will help your body recover.