Six simple actions to relieve low back pain. Low back pain is a common orthopedic disease in daily life, which is caused by many factors. Moreover, many people now have low back pain. Here are six simple actions to relieve low back pain.

Six simple actions to relieve low back pain 1 1. Standing and stretching:

1, upright, with legs shoulder-width apart; Raise your right arm above your head and your left hand near your thigh.

2. Slowly tilt your body to the left, keep your head in a straight line with your spine, stretch your right arm as close to your cheek as possible to the left, slide your left arm down to your ankle, and keep breathing normally for 6 to 8 times. Repeat in the opposite direction, 3 times to the left and 3 times to the right.

Second, sit and stretch:

1, the right leg extends sideways, the left leg bends inward, and the trunk remains upright.

2, the body slowly hangs to the right leg, as close as possible to the thigh; Put your right shoulder on the knee of your right leg, stretch out your left hand as far as possible and grab your right ankle. Keep moving 15 to 20 seconds. Repeat in the opposite direction, 3 times to the left and 3 times to the right.

Third, kneel and stretch:

1, kneeling, trunk upright, hands clasped behind your back; The arm drives the shoulders to slowly sink, raise the head, push the chest forward, and keep breathing normally for 3 to 6 times.

2. Slowly restore the trunk upright, then put your hands on the front side of the lower abdomen, push your back back, push your hands forward, and keep breathing normally for 3 to 6 times. This set of actions is repeated three times.

Anyone who has been sitting in the office for a long time knows that the waist is always sore, which leads to fatigue. How can we effectively relieve low back pain? People who work in the office have low back pain mainly because they sit too much every day, lack exercise, muscle weakness and poor blood circulation.

Fourth, sitting in a plush chair:

The backrest and armrest of the plush chair have an arc, especially the height parallel to the waist, which conforms to the physiological curvature of the waist. Sitting for a long time will not be too tired.

What if there is no plush chair? You can use a cushion instead. The hardness and thickness of the cushion should be moderate, and patients with lumbar spondylosis should not choose too soft. The position of the cushion is very important. It should be placed on the "waist eye", that is, between the fourth lumbar vertebra and the buttocks, so that the cushion can support the lumbar vertebra.

Five, eight rotten points:

Eight acupoints, also called maxilla, accessory jaw, middle jaw and mandible, are located in the first, second, third and fourth retrosacral foramen respectively, and are collectively called "eight acupoints". It is located near the sacrum, and it hurts when you press it with your fingers.

Regular massage of this acupoint can relieve lumbosacral diseases, low back pain, sciatica, irregular menstruation, etc., and of course it can also relieve low back pain. This move is especially good for women. Massage this point can spread local fever to the lower abdomen, warm the uterus, regulate endocrine and prevent gynecological diseases. Female friends can often rub their hands around acupoints when sitting.

Six, rattle:

You can often cut your hands at work, and some people turn their faces away when they cut their hands, which is not obvious. The correct way is to swing your arms around your waist like a "rattle", face forward and keep your feet still. This will make the waist muscles stronger. Ma Yongqiang suggested that drinking more coix seed water in spring is good for your health, and you should exercise regularly.

Six simple actions to relieve low back pain 2 Treatment of lumbar muscle strain

1, avoid overwork and correct bad posture.

2. Proper functional exercise, such as back muscle exercise, can prevent muscle dystonia.

3, physical therapy, massage and other therapies to relax muscles and promote blood circulation.

4, drug treatment: mainly anti-inflammatory painkillers and traditional Chinese medicine for relaxing muscles and promoting blood circulation.

5. Blocking therapy: If there is a fixed tenderness point, 0.5- 1% procaine 5- 10ml plus prednisolone acetate or hydrocortisone acetate 0.5- 1ml can be used as the pain point for blocking, and the effect is good.

6, surgical treatment, for a variety of non-surgical treatment ineffective cases, surgical treatment can be carried out.

The key to the treatment of lumbar muscle strain is to exercise the back muscles, and the most recommended method to exercise the back muscles is "Goose Style". Take a prone position, remove the pillow, then hold your head high, and put your hands and feet into the air like a wild goose flying. During exercise, a single lift lasts for 5 seconds, then the muscles relax and rest for 3-5 seconds, and so on. Exercise once every morning and evening, 30 cycles at a time, and persist for a long time, which can play a good role in relieving.

In addition, lying on your back, removing the pillow, pushing your head back against the bed and lifting your shoulders can also exercise the muscles of your back. This method is also good for people who feel neck muscle discomfort. In addition, massage is also an effective method.

In addition to exercise, under the guidance of doctors, choosing appropriate physical therapy can also enhance the therapeutic effect. At present, there are many physical therapy methods, including electromagnetic, ultrasonic, infrared, laser and so on. They act on the human body through sound, light, electricity and heat. , play the role of relaxing muscles and activating collaterals.

Every day 1 time, 10- 14 days is a course of treatment. Chronic lumbar muscle strain is a chronic disease, which often recovers slowly, so there is no need to hurry. Professor Lou stressed that for low back pain, the most important thing is the usual sitting posture, and you must change your posture after sitting for an hour. At the same time, you can use a pad with a protrusion at the waist to reduce the pressure on the waist and help avoid lumbar muscle strain.

Exercise nursing of lumbar muscle strain

1, waist flexion and extension movement

Stand with your feet shoulder width apart, hands akimbo, and get ready. Then do full waist flexion and extension four times, and try to relax the waist muscles during exercise. This is the most effective method in the rehabilitation training of lumbar muscle strain.

2. Waist rotation

Stand with your feet shoulder width apart, hands akimbo, and get ready. Rotate the waist clockwise and clockwise once, then rotate from slow to fast, from big to small, clockwise and counterclockwise eight times.

3. Arch bridge type

On the supine bed, your legs are flexed, and your hips are forcibly raised with your feet, elbows and back of your head as fulcrums (five-point support), just like an arch bridge. With the progress of exercise, you can put your arms on your chest and practice with your feet and the back of your head as fulcrums. Repeated exercise for 20 ~ 40 times can promote the recovery of lumbar muscle strain.

4. 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.

Six simple actions to relieve low back pain 3 How do office workers relieve low back pain?

First of all, change the sitting position.

To sit comfortably, the position of the ischium is very important. Usually, when many people sit down, the ischium tends to move forward, which causes the pelvis to move backward and increases the burden on the waist. Therefore, the correct sitting posture is: when sitting down, move your ass back 3 cm, so that the position of the pelvis can be adjusted correctly, and the pelvis can stand up and maintain a straight and correct sitting posture.

Second, whether to change the sitting posture or backache, choose to work standing.

If changing the sitting posture still can't relieve low back pain, it is recommended to stand up and work. Many people think that computer work is a must, but in fact, the research results show that sedentary will increase the risk of cardiovascular and cerebrovascular diseases, and low back pain is also an adverse consequence of maintaining a posture for a long time.

If you have backache, it is also a good way to stand up and work when you are doing work that doesn't require special concentration, such as answering emails. If you work at home, you can also choose to put the computer on the floor, and do stretching exercises on the ground while working with the computer.

Third, do a simple stretching exercise during the working interval.

In general, low back pain is caused by long-term bad posture. White-collar workers have to stretch their shoulders and arms forward to reach the keyboard at work, which can easily lead to hunchback, body flexion pain and so on. Therefore, you might as well take a minute or two to do a simple stretching exercise between work:

1, put your legs on the chair, keep sitting like the Japanese, stretch your back muscles, and stretch your hands back to do chest expansion exercises;

2. Keep sitting posture, straighten your feet and do body flexion;

3. Keep cross-legged, first straighten your right leg, bend forward, and try to touch the tip of your right foot with your hands, and keep it for 10-20 seconds; Keep your left leg straight, keep bending forward, and try to touch your left toe with both hands 10-20 seconds. The same way can be changed 2-3 times.

Causes of low back pain

First, catch a cold, trauma

Women with rheumatism and rheumatoid arthritis are often attacked by wind, dampness and cold during menstruation, childbirth and postpartum, leading to long bone spurs in the spine and inducing low back pain. If the waist has been sprained, it may develop into disc herniation, causing severe low back pain and even affecting the flexion, extension and rotation of the spine.

Second, lumbar lesions

More common in elderly women, with the increase of age, the symptoms of lumbar nerve compression will also increase. Pseudospondylolisthesis caused by degenerative diseases is a common disease, which easily leads to lumbar spinal stenosis, compression of spinal cord and nerve roots, low back pain and radiation pain of lower limbs, and is often a collapsed fracture of vertebral body caused by osteoporosis. The formation of osteophyte in the elderly can cause spinal stiffness and persistent low back pain.

Third, lumbar muscle strain

People who have been engaged in standing operations for a long time, such as textiles, printing and dyeing, chefs, restaurant employees, hairdressers, salespeople, etc. Due to continuous standing, the stretching ability of lumbar tendons and ligaments is weakened, and excessive lactic acid can be accumulated locally, which inhibits the normal metabolism of lumbar muscles and can also lead to low back pain caused by lumbar muscle strain. Often carrying heavy objects, the waist burden is too heavy, prone to scoliosis, causing lumbar muscle strain and low back pain.

Four, urinary system infection

Because the female urethra is short and straight, the external urethral orifice is close to the anus, Escherichia coli is often parasitic, and combined with the physiological characteristics of women, there are more opportunities for urethral orifice pollution. If hygiene is neglected, urinary tract infection will easily occur. Low back pain is mostly caused by acute and chronic pyelonephritis, manifested as swelling and pain in the waist, and severe cases radiate along the ureter to the perineum. Besides urinary system infection, diseases such as urinary calculi and tuberculosis can also cause low back pain.