How to exercise for lumbar muscle strain. Every ounce of your happiness

Minimize activity. Take rest as the main thing.

The exercise methods for lumbar muscle strain are as follows: 1. Swimming; 2. Xiao Yanfei, that is, lying prone on the bed, stretching back with two elbows and legs, rising and stopping for one second in the process of stretching, 10 to 20 times each exercise, 3 to 4 times a day; 3. Three-point support, that is, the head and heels support the bed, raise the stomach, and let the waist leave the bed; 4. Five-point support, that is, two heels, two elbows, and head support the bed, lift the stomach to the highest place and stop for one second, and then slowly put it down.

The main causes of lumbar muscle strain are: relaxing muscles and activating blood, warming tendons and channels, relieving spasmodic and relieving pain. The effect of the plaster is actually quite good, and the plaster itself has the effect of relieving pain by activating the tendons.

1. Acupressure massage.

1) First use the palm root and thumb to rub the muscles on both sides of the lumbar spine to relax, and then use the thumb to press the "positive reaction point" of the waist and the Juji, ring jump, kidney Yu, Zhi room, large intestine Yu, Weizhong acupoint, each acupoint can be repeated several times for 2 minutes. Then, the patient is in the lateral decubitus position and rubs the waist with the palm of his hand several times to produce a feeling of warmth locally, and at the same time cooperates with the lumbar lateral plate method once on the left and right. Pull the affected side first, then the unaffected side.

Patients with radiating pain in the lower limbs can use the gon method locally, and cooperate with massage acupoints such as Weizhong, Yanglingquan, and Juegu. For scoliosis, lumbar traction can be done before massage.

2) Pinch the middle acupoint first, and then take the three yin jiao, Fu slip, Chengshan, and Wei Zhong acupoints and knead dozens of times, especially for the "positive reaction point" a cord-like tenderness, knead 100 times, low back pain plus belly bones, Yangling Spring, back plus Kunlun, Weizhong. For patients with low back pain due to injury, use their fingers to pluck the tendons behind the knees and popliteal fossa dozens of times, and exert force and should produce a feeling of soreness and heat.

2.Self-massage (can also be operated by family members): first rub the waist with the palms of your hands 20 to 30 times.

Then use the elbow to rub both sides of the lumbar spine (pain point) 20 30 times, during which the Tianshu and Qi Sea are pressed for one minute each, and the back of the calf (gastrocnemius area) is pinched 3 5 times. Do the above techniques once a day in the morning and once in the evening.

3.Pointer**: The patient lies on his back, the surgeon stands in front of the patient's foot, and plucks the Kunlun acupoint of the left foot with the index finger of the right hand, when plucking the Kunlun acupoint of the right foot, puts the tip of the index finger of the left hand on the acupoint, first presses down, and then slides in the direction of the lateral malleolus, the surgeon feels a tendon rolling under the finger when plucking, and the patient feels numbness or electric shock radiates to the center of the foot, and the acupoints on both sides are plucked three times.

Note: If there is only pain and no electric shock, the low back pain can be reduced, but it cannot be eliminated, and the low back pain will disappear only if there is an electric shock-like sensation and numbness to the heart of the feet).

Of course, in addition to these, you can also do acupuncture, moxibustion, cupping, and in serious cases, you can take some painkillers in moderation and bring waist protection.

If you have a strained psoas muscle, you can exercise yourself at home.

In the waist rotation method, the body stands vertically, hands on the waist, and the waist rotates clockwise to the head and then counterclockwise.

Climb your feet with both hands, a bit like bending forward in a seated position, standing upright with your legs slightly apart, and then trying to keep your hands as close to your feet as possible.

Walking backwards, you can try it in a relatively open place when walking, and walk backwards with both hands as if twisting the waist.

Applying plasters to the waist every day can relieve the pain caused by strain, and can activate blood circulation and remove blood stasis and dredge the meridians.

Remember not to lift heavy objects and avoid overusing the waist for lumbar muscle strain, otherwise it will be difficult to get aggravated.

Exercises for lumbar muscle strain: 1. Swimming; 2. Xiao Yanfei, that is, lying prone on the bed, stretching back with two elbows and legs, rising and stopping for one second in the process of stretching, 10 to 20 times each exercise, 3 to 4 times a day; 3. Three-point support, that is, the head and heels support the bed, raise the stomach, and let the waist leave the bed; 4. Five-point support, that is, two heels, two elbows, and head support the bed, lift the stomach to the highest place and stop for one second, and then slowly put it down.

The best way to do this is to swim, or you can stop for 10 to 20 seconds with both arms and legs like a backstretch. Do it 3 to 4 times a day. Usually increase the exercise of the lower back muscles. It can effectively improve lumbar muscle strain.