1, medication. As the patient's waist has been particularly painful, can be oral painkillers, swelling and pain relief work, can be applied externally 'Gushun敷... Hall waist . Muscle stickers', swelling and pain function, can promote blood circulation, in accordance with the course of use can achieve the purpose of the side of the bottom of the smelting can promote blood circulation.
2, turn the hips to transport waist. This move can also be effective in relieving the pain symptoms brought about by lumbar muscle strain, the patient can first stand up, and then feet apart and shoulder width, and then slowly rotate the whole crotch with the waist as the center, so that the body's qi and blood focused on the waist and crotch, quickly and effectively improve the problem of lumbar muscle strain.
3, lumbar hot compress. Hot compresses are also a good way for patients with lumbar muscle strain, patients can use hot water bags or coarse salt packs every day to apply hot compresses to the entire lower back, which can accelerate blood circulation in the lumbar region and enhance the ability of the lumbar muscles to achieve the purpose of relieving lumbar pain.
4, prone waist. When doing prone waist, the patient needs to lie on the yoga mat, and then back to the back of the hands, and then finally the use of lumbar force to let the upper and lower body slowly leave the yoga mat, and the waist is close to the yoga mat, which can enhance the strength of the lumbar muscles, improve the problem of lumbar pain.
5, low back massage. During the massage, patients need to maintain a standard sitting and standing position before using their fists to gently tap the lumbar back from top to bottom. After a few minutes of pounding, the patient also needs to use the palm of the hand to gently rub the entire lower back until there is a slight feeling of heat in the lower back.
After understanding the five tricks above, patients can combine these tricks to regulate lumbar muscle strain, so that the pain symptoms will gradually reduce. However, when using the two methods of rotating the hips to transport the waist and prone waist, patients should pay attention to slowly increase the intensity of the exercise, so that the waist and the body can have a process of adaptation, to avoid the aggravation of lumbar pain due to excessive exercise.
Dietary attention to lumbar muscle strain injury
1, staple foods and legumes selection of various types of grains randomly selected, as much as possible to consume more coarse grains, and more changes in the types of, such as brown rice, rice, oat, corn, wheat flour, millet and so on.
2, meat, eggs and dairy selection to provide high-quality protein and mineral-rich foods, such as poultry eggs, lean meat, pig's blood, milk, fish, shrimp and so on.
3, the choice of vegetables should eat more fresh vegetables rich in vitamin C, such as peppers, bitter melon, green garlic, tomatoes, leeks, jujubes, cauliflower.
4, the choice of fruits should be consumed more rich in vitamin C or health effects of fresh fruits, such as citrus, oranges, pears, grapes, apples, kiwis and so on.
Self-massage for lumbar muscle strain
(1) Use the root of the palm and thumb to rub the muscles on both sides of the lumbar vertebrae for several times to achieve the purpose of relaxing the muscles, and then use the thumb to press the lumbar "positive reaction points" and Jiusao, Huanjiao, kidney Yu, Shihou, the large intestine Yu, the commission of the middle point, each point can be repeated for 2 minutes. Next, using the lumbar back-stretching board method, the patient takes the side-lying position and rubs the lumbar area with the palm of the hand for several times, so as to produce a localized feeling of warmth and warmth, and at the same time with the lumbar side-board method for once on each side. First pull the affected side, and then pull the healthy side. For those with radiating pain in the lower limbs, the Gun method can be used locally, together with the massage of acupoints such as the Commission, Yanglingquan and Jiezhong. For those with scoliosis, lumbar traction can be used before massage.
(2) the first pinch Renzhong points and then take the Sanyinjiao, Fuxiao, Chengshan, the commission and other points pinch point kneading dozens of times, especially on the "positive reaction point" a cord-like pressure, kneading 100 times, lumbar pain, plus epigastric bone, Yanglingquan, the back of the addition of Kunlun, the commission. Due to injury and lumbago, the fingers flicked behind the knee, popliteal fossa at the tendons dozens of times, hard and should produce a hot feeling of acidity, usually in a seated position when resting in the top of the stick in the commission point, every 10 minutes or so, rotate once.