1, waist rubbing: feet should be shoulder width apart, fists should be clenched with both hands, knuckles should be pressed on the thumb, and massage should be placed on the waist and eyes for 30-50 times each time, until the waist feels sore after each massage.
2, rubbing the waist: the feet are shoulder-width apart, the palms of both hands are pressed on the waist, and the movement is hard up and down. This action should be evenly applied until the local fever. You can ask your family to help.
3. Pinch the waist: Hold the skin in the middle of the spine with your thumb and forefinger at the same time, pinch it down from Mingmen point, pinch it and then loosen it to the coccyx, and pinch it four times continuously. The position of Mingmen point is opposite to the navel eye.
In addition to massage at ordinary times, you should also strengthen the exercise of the waist. The following effective treatments can be tried:
1, sit-ups: Do ten sit-ups every day, three times a day. Patients can do it according to their own tolerance, and should stop if they feel uncomfortable at the waist.
2. Cross waist twisting: the feet are shoulder-width apart, the toes of the feet are inward, one hand is perpendicular to the legs, and the other hand is raised above the head. If the left hand is raised above the head, the body swings to the right and back, and the waist swings with it, and the left and right sides do it 100 times.
3. Back muscle exercise: Lie on your back, bend your knees and put them on the bed. Lift your waist with force, and lift it by about 10cm. At the same time, lift it with force for 5 seconds, then slowly put it down, and repeat10 times.
Lumbar discomfort is not necessarily lumbar disc herniation, but also lumbar muscle strain. Different symptoms will be treated in different ways. When self-massage and exercise, you should go to a regular hospital for examination, and professional judgment and active treatment can help your body recover.