What should I do about low back pain after sitting for a long time? For most urban white-collar workers, sitting and working for a long time has become a habit, but a series of discomfort symptoms will follow, and low back pain is one of them. After sitting for a long time, lumbar muscle strain and compression of the spine and thigh bones are the main causes of low back pain. Next, I will tell you how to do it.

What about low back pain after sitting for a long time 1 Adjust sitting posture.

Sit upright. After working for a period of time, you can adjust your posture as appropriate. Don't let your waist keep an action for a long time. After working for 1-2 hours, you should get up and do some exercises, such as stretching back and rotating your waist left and right, which can prevent and relieve low back pain.

Stand well, with your hands akimbo, your feet shoulder width apart, and then bend and stretch for 5- 10 times before and after the waist is full, just like drawing a circle. Try to relax the waist muscles when exercising.

Keep your waist warm.

The waist is a place that is very afraid of cold. If you want to avoid low back pain caused by lumbar muscle strain, you should keep warm. If your waist catches cold, problems will easily occur. Pay attention to keep your waist warm with a blanket when blowing the air conditioner. Women should wear less navel clothes and add a cushion behind the seat, which can also protect their waist well.

Fancy stretching

For desk workers, the waist bones are often in an unnatural curvature, which is easy to cause lumbar muscle strain and lumbar disc protrusion, etc. However, the stretching action of the waist forward and the hand backward is just in line with the original posture of the human bones, which is very suitable for white-collar workers whose waist has been excessively bent. When nothing happens, remember to stretch more, which can effectively alleviate the waist fatigue.

Massage analgesic points

Mingmen point: located in the depression under the spinous process of the second lumbar vertebra, opposite to the navel. Hold a fist with your right hand, put the tip of the fist on this point, press and knead it clockwise for 9 times, then press and knead it counterclockwise for 9 times, and press and knead it repeatedly for 36 times, and insist on daily massage, which can warm kidney yang, benefit the waist and spine, and treat strain.

Shenshu point: it is located below the spinous process of the second lumbar vertebra, at a side opening of 1 and 5 inches, which is level with Mingmen point. Make a fist with both hands, put the tip of the fist on Shenshu points on both sides, press it clockwise first, then press it counterclockwise, and press it every day to nourish yin, strengthen yang, tonify kidney and strengthen waist.

Insist on brisk walking for half an hour every day.

Always stay in the office to avoid working with your head down for a long time and getting cold in your spine. Standing and walking more can effectively reduce the symptoms of low back pain and fatigue and discomfort. Keep walking at a brisk pace for about 30 minutes every day, and the symptoms of low back pain will be obviously improved within 2-3 months. Don't wait, get moving quickly.

How to do low back pain after sitting for a long time 2 1, traction therapy for low back pain

Patients can lie prone on the bed, hold the bedside tightly with both hands, and then find another person to hold their ankles and slowly pull them backwards. Repeat this method 10 times each time, and stick to this method for a period of time, and the' discomfort' symptoms of low back pain can be alleviated.

You can also choose another method, that is, pushing the calf to treat low back pain to relieve low back pain. Patients can sit in a chair with suitable height, push their calves from top to bottom with the roots of their palms, pay attention to using some strength when pushing, and push regularly, which can also alleviate the symptoms of low back pain.

2, shaking legs to treat low back pain

Stand with your legs, use the healthy leg to make up the force, while the affected leg is relaxed, then press your palms on the back of the affected thigh, shake your muscles for about three minutes at a time, and stick to it several times a day to relieve the back pain.

3, crawling treatment of low back pain

Patients can also choose to crawl forward, backward and in circles in turn on the ground or on the bed, morning and evening 1 time, for a week, and the back pain can be relieved. This method has a good effect on lumbar muscle strain and sciatica.