How to recover from lumbar muscle strain What to pay attention to in peacetime

The exercise method for lumbar muscle strain, simply speaking, 1) five-point supine, two lower limbs straight, two heels, two elbows and the back of the head to the ground, try to hold the chest up for 3-5 seconds, repeat 10 times.

2) Half-bridge position: Lie on your back, bend your legs at 90°, relax and straighten your upper limbs naturally, then lift your hips and back for 5-10 seconds and repeat 10 times.

3) Swallow Pose Lie on your stomach, with your lower limbs and upper limbs straight and your head raised at the same time for 3-5 seconds, repeat 5 times.

4) Squat Stand, both upper limbs are naturally relaxed or hold the back of the head with both hands, then squat for 3-5 seconds, then stand again, repeat 5 times.

5) Bend over Stand with your hands on your waist and bend down to a maximum of 90°, repeat 20 times.

6) Backward Extension Stand, cross your waist with your hands, do a waist extension, repeat 10 times.

When insisting on exercising, Yong Chinese Medicine's Miao 宀父宀宀健康tie carries out external **, combined with exercise, generally persisting for a period of time will solve the problem, I hope it will help you.

Lumbar muscle strain is common, almost everyone will have it, mostly sedentary, no exercise, or less exercise, or long-term maintenance of a certain position, or sleeping on a mattress too soft, cold and other factors, unless you change your existing work and life habits, otherwise it is impossible to get rid of.

1. Self-massage: Push your waist with your hands for 30 minutes before going to bed, and feel the heat inside instead of ** hot; 2. Don't sit for too long, about 30 minutes to get up and walk around, rest for a while, move heavy objects in a proper way, straight waist instead of bending over to stand up.

As a core waist and back exercise, Xiao Yanfei is very able to increase the strength of the waist, first of all, the person lies on the hard floor, the head is raised, the limbs and back are stretched back, the face is down, the shoulders are retracted upwards and backwards, and the feet are also raised upwards, the waist feels the muscles contract, let the ribs and abdomen support the body, hold on for about five seconds, relax the muscles, and then continue to do, about 30 per group, you can do two or three groups a day, and keep insisting every day.

Still in the prone position, straighten the lower limbs, put your hands on your sides, keep your hips and knees straight, and elevate one side of the lower limbs to the limit, stay for seven or eight seconds, and then change to the other side, insist on exercising four or five times a day, about 20 times each time, which can fully exercise your lower back muscles and gluteus maximus, fully let you feel the force of your lower back, and improve your core strength.

It is generally believed that only the elderly will play Tai Chi, but in fact, Tai Chi can fully exercise your waist, although the movement is very slow, but it can make you feel the waist is exerting force, and there will be no excessive burden and injury.

The four archopaths stretch their waists.

Lie prone and bend your knees, stretch your arms forward, palms down, feel relaxed all over your body, then straighten your hands, support yourself on the ground, raise your waist up, sit back on your hips, reach the limit position, stay for a while, and then move your body's center of gravity forward, from your waist down, slowly lie on your stomach to the ground, 20 cycles per cycle, you can exercise three to four times a day.

5. Regular massage.

Massage helps the blood circulation of the waist, can make the body feel the pain in the waist, and at the same time make the waist muscles fully relaxed, and can be massaged every night before going to bed to get full relaxation.

6. Avoid sitting for long periods of time.

Lumbar muscle strain is often caused by sitting for a long time and poor posture, which can easily cause aggravation of the condition or lead to lumbar disc herniation.

7. External ointment.

Topical ointments can greatly reduce pain in the lower back and relieve the feeling of pain, and should be used under the guidance of a doctor.

Lumbar muscle strain is mostly caused by excessive exercise, strenuous labor, poor working posture, etc. Therefore, it is first necessary to recognize the cause of individual psoas muscle strain. The second is functional exercise, patients with lumbar muscle strain often manifest as backache, some people bend over for a long time and can't bear it, so it is necessary to increase the strength of the lumbar spine muscles, you can practice Xiaoyanfei, five-point support, according to personal physique and ability, gradually avoid backache and backache during the exercise, and can also carry out running, swimming and other full-body exercises to enhance the overall flexibility and coordination of the body.

Lumbar muscle strain is that the waist can not be forced, in the exercise to protect the waist, to avoid waist force, can be mainly done upper and lower limb exercises, lumbar muscle strain recovery is mainly by rest and recovery.

Generally, it is not suitable for strenuous exercise, especially those involving the waist, such as repeated bending and other sports, it is necessary to pay attention to the usual bed rest, and you can consider waist muscle exercises.

Don't sleep on a mattress, sleep on a hard bed, put a cushion on your back when you sit, and pay more attention to your waist movement.

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.