Generally women who have given birth to children and the elderly suffer from frequent back pain. These people must pay attention to this aspect, especially in winter to prevent the cold from invading the body, so as not to aggravate back pain and reduce the quality of life. What should I do when I have back pain? How to relieve it?

1, take the correct sitting position

For people who face the computer for a long time, the appropriate placement of the keyboard, monitor, chair height are very necessary. Keep your body as close to the keyboard or monitor as possible to prevent your body from leaning forward. When using the keyboard, place your elbows on the side of your body. Also, adjust the screen height to keep your eyes and screen elevated or slightly lower as much as possible, stand up and move around for 10 minutes every hour, and relieve stress on your lower back by stretching or walking. Choose a chair with armrests, adjustable height, and an upright back, and place a cushion on your lower back to support it. When sitting, place a small bench under your feet to relieve low back pain. For long-distance drivers, lower back pain is very easy to occur. Try to move your seat forward to prevent your body from leaning forward while driving. You can also put a brace on your lower back for support.

2. Massage the relevant acupoints

Massage the sciatic node and femur joint, the middle of the calf, the center of the back of the thigh, and the back of the inner ankle with your thumb or index finger. Massage each point for one minute until there is localized soreness and numbness, and massage three times a day to relieve lower back pain.

3, five-point support, lie flat on the bed, bend your elbows and knees, lean your head on your back, elbows and feet, lift your buttocks and waist back away from the bed, slowly lift to the highest point, hold on for 5 seconds, and then slowly put it down and rest for 5 seconds. Lie on your stomach, relax, put your hands under your shoulders in a push-up position, then straighten your arms and prop up your upper body as much as you can tolerate the pain. Relax your hips, buttocks and legs as much as possible to give your back the best stretch possible. Stand up straight with your legs apart, place your hands on your lower back, lean your four fingers against the sides of your spine, and use your hands as a fulcrum to stretch your body as far back as you can.

4, exercise waist muscles

Daily life, you can choose to do something similar to yoga, jogging exercise to exercise the waist muscles at that time. At the same time, for students and office workers who need to sit for a long time, you can choose to do chest expansion exercise to exercise the waist muscles at rest.