Lumbago is a common physiological problem, especially for white-collar workers nowadays. Because they sit in front of the computer for a long time, they are typing for almost eight hours a day, and sometimes they have to work overtime when they go home. Back muscle pain has become a health killer for this group of people. According to research, many factors will affect the brain's perception of pain, and anxiety and fatigue will aggravate your pain. Similarly, there are many ways to relieve pain. Let's take a look at it next.

1, an effective method to relieve low back pain

1, according to the reasons of nursing improvement.

For example, the continuous working time should not be too long, and it is best to keep it at about 40 minutes to an hour. At this time, people can get up and do some activities, such as bending over, bending their arms deeply and lowering their heads, which can effectively relieve back pain.

Step 2 do yoga to relieve back pain

Yoga can not only reduce weight by meditation, but also relieve backache caused by stretching. Do yoga at least once a week for 40-90 minutes each time, and stick to it for three months, and your back pain will be improved. Doing yoga is good for health, far better than taking medicine or physical therapy. Stretching is as effective as yoga in treating back pain, but the main exercise parts are trunk and legs.

Step 3 exercise

25 minutes of aerobic exercise such as running, cycling and swimming can reduce pain by 28%. The researchers said that whether you are dealing with low back pain or other chronic pains, such as fibromyalgia, exercise will help.

4. Do a good job of keeping warm

Although it is hot in summer, I advise you to stay in an air-conditioned room for a long time and put on your coat, because you are born regular and irreversible. Although it is summer, we must do a good job of keeping warm.

5. Cupping

White-collar back pain can also be treated by traditional Chinese medicine or other ways, cupping is one of the most common ways.

Step 6 Massage your back to relieve the pain

Each acupoint can be massaged for 10 minutes each time, and the specific number of times per day can be determined according to the relief situation. If the back pain is serious, it can be 3 or 4 times a day, and if it is relieved, it can be twice a day. Massage at Xinshu, Dushu and Shu Ge points on the upper back is helpful to stimulate the lungs and heart, regulate blood and soothe the stomach. Massage points such as Ganshu, Danshu and Pishu on the lower back can stimulate the liver, gallbladder, spleen, stomach and dampness.

Step 7 smile

Smiling can effectively relieve pain. Some experts show that smiling, whether you are joking, watching interesting movies with friends or other ways, can reduce your perception of pain.

8. Relax and relieve stress.

Maintaining mental health is also related to avoiding back pain. When people are in a state of anxiety, the human body will make a "fight or flight" reaction, which will lead to tight muscles and make preparations for action. Therefore, people who are nervous and stressed are more likely to have symptoms of back pain.

2. Causes of back pain

1, back muscle sprain

This is the pain caused by overexertion or injury to the back, which is aggravated at night and spreads to the buttocks or thighs. Rest for a few days after a sprained back muscle, and use painkillers if necessary.

2. Ankylosing spondylitis

Also known as spinal arthritis, it is a common disease that causes back pain, mainly manifested as pain, stiffness and tenderness in the back, buttocks or thighs; It is difficult to turn or bend the back. The most common parts of ankylosing spondylitis are spine and sacroiliac joint.

3, disc herniation

Disc herniation also becomes disc herniation, disc herniation or disc slippage, and the onset is sudden pain. After lifting heavy objects, strenuous exercise, sprain, sneezing or coughing, the pain can radiate to one leg, which is aggravated by bending over and relieved when lying flat. 、

4. Kidney infection

Low back pain, lower back fever reaching or exceeding 38℃, pain during urination, accompanied by nausea or vomiting, most likely kidney infection.

5. Spinal stenosis

When walking or climbing stairs, I feel pain in my back, buttocks, thighs and calves, which can be relieved when standing still or sitting. Proper weight loss and abdominal exercise under the guidance of a doctor may relieve symptoms.

6. Incorrect posture

After eliminating the cause, most people's low back pain in life is due to poor posture, including standing posture and sitting posture, which may be related to work. In the past, the work required more labor, but now in many fields of work, employees only need to sit in the office for a long time, with little activity. Keeping a posture for a long time is very likely to cause local back pain.

7. Pregnancy

With the gradual enlargement of the uterus, the pregnant woman's stomach is getting bigger and bigger, and her body center of gravity moves forward. When standing or walking, in order to keep the center of gravity balanced, pregnant women must lean back, shoulder and head up, forming a unique posture of holding out the chest and abdomen during pregnancy. This posture will inevitably lead to excessive bending of the lumbar spine and increase the burden on the muscles of the back, thus causing back pain.