I think many people are familiar with low back pain and cervical pain, because no matter the elderly, office workers or students, all joints will have pain. Once it hurts, it will have an impact on study and work, and it will also have a great impact on the elderly. So, what about the bad waist and neck? How to deal with low back pain, cervical pain and knee pain?

1, how to deal with joint pain

1, cervical vertebra is bad, neck hurts-do more hand movements.

Friends with poor cervical vertebrae may wish to practice this every day: reach out your fingers, raise your hands to the position of 10 10 on the clock, walk with this action, and keep walking for 200 steps every day.

2, low back pain-kick after one foot

Office white-collar workers are often troubled by low back pain. When resting, you can do this: grab the back of the chair with both hands, kick with one foot, straighten your knee, and rotate your left and right feet dozens of times. This action is best done once in the evening and once in the morning. No matter what low back pain, strain, slippage, muscle sprain and bulging have different degrees of influence.

3. Middle-aged and elderly people have knee pain-"standing penalty" and "horse stance just look"

Stand with your back against the wall and do squat training, just like Zama Bu. After that, you can pat your knees and the inside of your knees 30 times with your hands.

4, mouse hand, morning stiffness: fingers up

The use of flexor and extensor muscles in hand is unbalanced, and flexor muscles are often used, which makes the function of extensor muscles atrophy. After rest, you can put your hands flat on the table, keep your palms still, lift your fingers off the table, and hold on for 1 ~ 2 minutes repeatedly, and your hand muscles will feel much more comfortable. Friends who use the computer for a long time, have rheumatic joint pain and have stiff finger joints in the morning can use this method to exercise their hand joints and relieve the pain.

5, femoral head necrosis: standing "big"

How should patients with poor hip joint and femoral head necrosis exercise? Professor Zhao Zhixin said:

I'll teach you a trick of exercise. There is a younger brother in my hometown with early femoral head necrosis, and it will be fine after three months of exercise.

▲ Action demonstration

Standing on the word "big" is no problem-keep your hands straight horizontally, stand your left leg well, lift your right leg straight to the right, and then exchange your left and right legs. Is it like a "big" word? Middle-aged and elderly people pay attention to balance when doing it.

Some elderly people have broken their hip bones when sneezing, and they can also rely on this for health care.

2. How to maintain joints?

1, moderate and gentle exercise habits are helpful to strengthen cartilage and increase the frequency of synovial fluid flow.

Walking fast is one of the best exercises for the elderly to strengthen their bones and joints. Don't exercise too hard and don't be too tired, which will do more damage to the joints. Mother often encourages grandma to do more exercise before going to bed and after getting up, because joint pain is related to flatulence and lack of exercise in the body, and the elderly should do more exercise. If you are used to climbing mountains, you should fully warm up before climbing and wear knee pads to protect your knees.

2, often massage the joints.

Degenerative arthritis usually occurs in fingers, knees and toes. Pressing the joint more helps to activate the blood circulation and nerves of the joint.

3, pay attention to the joints to keep warm.

The elderly have poor blood circulation and joints are prone to chills and soreness. Even in air-conditioned rooms in summer, special attention should be paid. If necessary, massage and hot compress can be used to help joints relieve fatigue.

4. Control diet and weight.

Obese people have heavier joints, so they are more likely to get hurt. Therefore, eating less oil, less sugar, more fiber and less partial eclipse can reduce the pressure on joints.

5. Avoid lifting heavy objects or keeping a fixed posture for a long time, especially squatting, and reduce the number of times you go up and down stairs.

6. Choose shoes with good elasticity to help shock absorption when walking.

Hand and foot joint massage

Joint massage can be done at any time, especially when watching TV or waiting for a long time. Massage joints can avoid joint sclerosis, press fingers and toes to stimulate peripheral nerves, and also activate brain power.

Hand massage

1. Press and rub the joints of the right [left] hand with the index finger, thumb and middle finger.

2. Massage in sequence from the little finger or thumb, with the focus on massaging each knuckle.

3. Then massage the wrist and elbow joint to relax the compressed joint.

Press your finger slightly hard until you feel hot.

5, special _ pain can be pressed a few times.

6, hand massage, heavy _ above steps.

7. After pressing your hands, relax your hands and shake them gently.

Toe massage

1, need to take off your shoes, barefoot is better, standing or sitting.

2. Press the left [right] heel on the depression between the right [left] toes.

3. Starting from the thumb, gently press in the direction of the little finger.

4. Pressed toes should touch the ground.

5. Exchange weights left and right _ Do the above steps ten times.

6. Finally, gently rub each toe joint with your fingers until the pain disappears.

Women should take care of themselves.

Due to estrogen and production factors, the probability of postmenopausal osteoporosis and joint degeneration is much higher than that of men. According to statistics, the proportion of women suffering from "osteoporosis" is six to eight times higher than that of men.

Arthritis patients are also mostly women. Women who have given birth to children have a wider pelvis, and the patellar joint is easy to shift outward. Moreover, women have small bones and heavy joints. If you add obesity, the pressure on the joints will be even heavier. In addition, most women will undertake more housework, especially cleaning and cleaning the floor, and often need to squat or kneel, so the waist and knee joints are more likely to be injured.

Most 50-year-old women are going through menopause, and immediately after menopause, they will face the problems of osteoporosis and joint degeneration, suffering physically and mentally. Therefore, compared with men, women should start to prevent osteoporosis and degenerative arthritis earlier.