Yoga action for treating lumbar muscle strain 1, waist rotation and back rotation
Relax and stand. Raise your hands to shoulder width on both sides of your head, with your thumb tip at the height of your eyebrows and your palms facing each other.
When inhaling, the body twists from left to right and the head twists backwards. Twist from right to left when exhaling, inhale and exhale once. You can do it 8-32 times in a row.
Step 2 turn your hips and carry your waist
Stand with your hands akimbo, your thumb in front and the other four fingers behind. The middle finger is pressed on the waist and eyes, which is the Shenshu point of traditional Chinese medicine.
Swing the stride from left to right when inhaling, and swing from right to left when exhaling. Breathe once and do it for 8-32 times continuously.
3. Swallow style
On the prone bed, put your arms on your sides, straighten your legs, and then lift your head, upper limbs and lower limbs hard. Don't bend your elbows and knees, but always keep straight, like a flying swallow. Exercise 20 to 40 times repeatedly.
Do the above methods once before going to bed and once in the morning.
4. cobra pose
Kneel on the ground (legs together, feet up), sit on your feet, put your upper body on your knees and stretch your arms forward. Hold your hands on the ground, then gently wipe your forehead, chin, chest and stomach (not really, just close to the ground) in turn, and lift your upper body upward. At this time, the body is supported by the arm.
5. Cat style
Kneel on the ground, feet up, hands on the ground (arms straight, fingertips forward); Think about the spine, tilt your ass, inhale, slowly form a U-bend with your back, spine and ass, and tilt your head back; Move in the opposite direction, exhale, arch your back as much as possible, tuck in your abdomen and lower your head.
6. Badha Konasana
Sit on the ground with your feet facing each other, grab your heels with both hands and pull toward the perineum. After that, separate your thighs, let your knees touch the ground as much as possible, and press your elbows on your thighs. Exhale, bend forward, and then put your head, nose and finally chin on the ground. Then inhale and lift your upper body.
Self-treatment of lumbar muscle strain 1. Prepare to sit on a single stool, eyes looking straight ahead and then slightly closed, feet flat on the floor with shoulder width or slightly wider than shoulders, breathe evenly and relax.
2. Rub the lumbosacral parts on both sides of the waist with your hands and palms, and rub them from the waist to the sacrum for 30 ~ 50 times with appropriate strength, especially if the waist is slightly hot.
3. Knead hands on both sides of lumbosacral region with fists, place metacarpophalangeal joints of fists on both sides of lumbosacral region respectively, and press hard from waist to sacrum for 30 ~ 50 times.
4. Massage both sides of the waist with both hands, place the thumb on both sides of the lumbar spine respectively, and stick the other four fingers on the outside of the waist, and then massage laterally from the waist to the abdomen for 30 to 50 times.
5. Hit the lumbosacral region with fists in both hands, and hit each side of lumbosacral region 30 ~ 50 times.
6. The palm of one hand rubs around the navel two inches above the navel, and the palm of the other hand overlaps the back of the hand, and then massages around the navel for 30 to 50 times with appropriate strength.
7. Knead the calf. Put your left (right) foot on your right (left) thigh, put your thumbs on your calf, and stick the other four fingers on the opposite side. Knead the calf 30 to 50 times from top to bottom, alternating legs.
8. Press the Kunlun Taixi point in the same sitting position. Place the thumb tip of the left (right) hand in the depression of the back side of the medial ankle joint of the right (left) foot, and the middle finger tip in the depression of the back side of the lateral ankle joint. Then press your thumb and middle finger 30 ~ 50 times, and your feet alternate.
Main hazards of lumbar muscle strain 1. Lumbar muscle strain begins with repeated dull pain in the waist, which is aggravated after fatigue and relieved after rest. There will be symptoms such as bending difficulty and prolonged bending pain, but it can be relieved to a great extent with a little rest, so it is easy to be ignored by patients. If not thoroughly treated, with the development of the disease, severe cases may appear lumbar muscle spasm or atrophy, and even can not sleep on his back, which brings great pain to patients.
Second, muscle tissue has a characteristic. When the workload increases gradually, the compensation increases, but the number of muscle cells generally does not increase, but the volume will increase. When it reaches the maximum volume, it can only be compensated by the proliferation of interstitial cells, but it has no contraction function, but it will continue to reduce muscle elasticity, make it gradually harden and lose compensation, and can no longer support the straight movement of the waist. Eventually there will be irreversible muscle failure paraplegia. The principle is very similar to heart failure. Therefore,
3. Cumulative injury: Lumbar ligament can be pulled frequently in daily life and labor, and small fibers will break, bleed and ooze in tissues with large and frequent stress. After the damaged tissue is repaired, bleeding, exudation and absorption can leave scars and tissue adhesion. These tissues are easy to pull and compress internal nerve fibers, resulting in low back pain. Patients with lumbar muscle strain can relieve this kind of low back pain after rest, get worse after fatigue, and even can't stick to a certain posture for a long time.
4. Delayed acute lumbar sprain: Acute lumbar sprain is not treated thoroughly in the acute stage, and the damaged muscles, fascia and ligaments are not repaired well, resulting in more scars and adhesion, which leads to decreased lumbar function and easy pain. Patients with lumbar muscle strain often feel weak in the waist, and rainy days will cause backache and last for a long time.
5. Aseptic inflammation of the fascia of the lumbar muscle: Long-term bending or sitting makes the back muscles in a state of traction for a long time, resulting in spasm, ischemia, edema and adhesion. Some people call it aseptic inflammation.
6. Others: Congenital spinal deformity, functional or structural defects of lower limbs can lead to back tissue strain. Weakness and visceral diseases can also reduce the stress ability of the back. The increase of waist load in the third trimester is also prone to lumbar muscle strain.
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