Six ways to naturally relieve back pain – InfraredHeatingTherapy | lower back pain/back pain/for back pain

Method 1: massage the back

1. Massage yourself

back surgery

Pressing on sore or tight muscles can reduce muscle tension and help you relax. Find the trigger point and, if you can, massage it with your fingertips or fist. As far as possible with the circle movement, or back and forth knead action, massage pain point.

,You can also try pressing the pain spot with your fingertips, maintaining this pressure, and counting to any number between 10 and 100.

,Can't reach the pain spot? Ask a friend for a massage.

2. Use the foam shaft

back surgery

Self-massage or relax the aponeurosis with a foam shaft to relieve muscle and tendon pressure. Back against the wall against the foam axis, rolling back and forth to massage the back. If your back is really painful, choose a softer foam shaft. When the back muscles are stronger, use a harder foam shaft.

,To massage the upper and middle back, press the foam shaft between the middle back and the wall. Continue to press hard against the foam axis, squat down and stand up again, let the foam axis massage back, and exercise leg muscles.

,Don't massage your back with a foam shaft. Lower back pain is most likely due to tightness or strain in other parts of the back, legs or other areas. Massaging the lower back can temporarily relieve the pain, but it can also worsen the condition that causes it and make the injury worse.

3. Find a professional masseur

back surgery

They can work with you to identify the problem areas. Regular massage is good for back pain.

,Check to see if massage is covered by your health insurance.

4. Consult a chiropractor

back surgery

They specialize in treating neuromusculoskeletal disorders, especially problems affecting the back, neck and joints. He will assess your condition and, through a series of adjustments, correct your spine naturally.

,A physical therapist or osteopath can also help alleviate back pain through therapy.

Method 2: support the body

1. Use a waist pillow

back surgery

The waist pillow is placed between the back of the waist and the chair to help the back of the waist maintain its natural curvature and ensure proper posture. When sitting at the table, might as well in the back of a lumbar pillow. If you are driving for a long time, you can also wear a back pillow while driving.

Support your knees with a pillow

back surgery

When sleeping on your back or back, place a pillow under your knees to straighten your back and relieve pressure on your lower back.

,If you're lying on your side, place a pillow between your knees so your thighs don't fall down and put pressure on your spine.

Adjust your workspace

back surgery

Adjust the height of tables, chairs, computers and other common items to ensure ergonomic work Spaces. Proper adjustments can support the body's overall posture. Adjust the height of the table and chair. When sitting on the chair, your feet must be flat on the ground, your arms on the table, elbows at 90 degrees. When using a computer, the screen is at eye level.

Method 3: stretch back muscles

Wear comfortable clothes

back surgery

When you're ready to stretch your back, remember to wear comfortable clothes that allow you to move easily. This allows you to stretch your muscles more easily and mindfully, without being distracted by the discomfort of your clothes.

Stretch the upper back

back surgery

To reduce pain, the most important thing is to relax your back muscles. Compensatory movements that occur when spinal muscles are injured are often the real cause of back pain. In many cases, injuries do not cause severe pain, but rather the back muscles tighten, causing pain and continuing to put more pressure on the spine. Try these upper back stretching exercises:

,Sit or stand up straight. Squeeze your shoulder blades as far back as possible. Hold for 5 to 10 seconds before relaxing.

,Sit or stand up straight. Put your hands behind your neck, arch your back back slightly, and look up at the ceiling.

,Sit up straight in your chair. Cross your arms across your chest and twist your body to one side, then slowly and gently turn to the other.

3. Stretch the back

back surgery

Do a stretch that targets the back of your body. Try lying on your back with your knees bent close to your chest. Raise your head and reach toward your knees. Hold this position for at least 10 seconds, then relax. Repeat as necessary until the tight muscles relax. You can even move it from side to side and massage your kidneys.

The following exercises can further soothe your muscles:

,Children:Sit on your knees. Lean your upper body forward until it touches the ground, arms straight in front of you. Stretch the back.

,Threading:Lie on your back. Rest one leg on the knee of the other. Lift the lower leg up until the thigh is perpendicular to the ground. Hold this position and stretch for 15 to 30 seconds. Relax, switch sides and repeat.

,Double knee twist:Lie on your back. Bend your knees close to your chest and rest them on one side of your body. Extend your arms to the sides. Relax, switch sides and repeat.

4. Stretch the side waist

back surgery

Lie on your back, arms straight to the sides. Bend one knee and roll slowly to the other side. Roll as far as you can, but keep your arms close to the ground. Hold position for at least 10 seconds, then switch sides and repeat. Stretch alternately until the tight muscles relax. This exercise can effectively relieve the side pain.

Stretch your neck

back surgery

Sit or stand up straight with your head forward until the back of your neck feels pulled. Turn your head in a circle, keeping your chin close to your chest and your left ear to your left shoulder. Slowly turn your head in a circle until your right ear is close to your right shoulder and back to the starting position.

Method 4: do the motion that reduces back ache

1. You must stretch your muscles and bones before doing any exercise

back surgery

Stretch all your muscles well before you start to do vigorous activity or exercise. Stretching increases blood flow to the target area and helps prepare the muscles for the next move.

2. Do not start exercise until the acute pain subsides

back surgery

As long as your back no longer feels excruciating pain, you can do some exercise to strengthen your back muscles and relieve pressure on your joints and ligaments.

3. Use swimming to relieve back pain

back surgery

Swimming, water walking, water aerobics and other water sports impact is very low, can strengthen a lot of muscles at the same time. Make sure you exercise correctly to avoid more back pain.

,If the crawl is too intense for your back muscles, try a side or backstroke.

Exercise your core muscles

back surgery

The main muscles of the trunk affect the rest of the body, especially the back muscles. Keeping these muscles strong will help ease back pain and prevent future recurrence.

Try these core strengthening exercises:

,Lie on your back, knees bent, feet flat on the ground. Bring one knee to the chest and return to the starting position. Repeat 10 to 20 times on each side.

,Lie on your back with your legs straight out against the ground. Slide your heels slowly toward your hips and return to the starting position. Tighten your abs while exercising. Repeat 10 to 20 times on each side.

,Lying down. Make a push up (plank) position. Hold for 30 seconds and then relax. Work slowly until you can hold it for a minute or two.

,Keep your hands and knees on the floor and tighten your abs. Lift one leg off the ground and straighten it back. Don't let your hips fall down to sprain your back. Hold this position for 10 to 30 seconds. Repeat 8 to 12 times on each side. When lifting one foot and keeping your body even, try lifting the opposite arm and stretching it forward.

,Pilates is a great workout for core strength.

5. Avoid sports that strain your back

back surgery

Avoid high-impact sports, such as basketball, to avoid aggravating existing injuries. Sports like golf and tennis, which involve a lot of bending and turning, can also strain the back.

Tip 5: change your habits

1. Drink more water

back surgery

Staying hydrated throughout the day is important for maintaining and promoting muscle relaxation. Women should drink about 2,250ml of water a day, while men should drink 3,250ml. You don't have to just drink water, but you can get it from fruits and vegetables.

Get enough calcium, magnesium and potassium daily

back surgery

These nutrients help regulate nerve impulses, maintain water balance in muscles, and play an important role in muscle relaxation. Relaxed muscles do not tighten on the spine, which reduces pain.

,Get calcium from dairy products, dark leafy vegetables and calcium-fortified foods such as orange juice and cereals.

,Eat dark green leafy vegetables, whole grains, beans and protein, and get more magnesium.

,Eat foods like avocados, bananas and leafy greens to get more potassium.

Get enough sleep

back surgery

Sleep 7 to 8 hours a night to allow your body time to recover. Having trouble falling asleep? In the evening, do something relaxing, like listening to a calming music or taking a warm bath.

Method 6: try other natural methods

1. Meditate regularly

back surgery

Studies have shown that meditation and mindfulness help the body relax and reduce back pain. Back pain may increase emotions such as anxiety and anger, and meditation can relax the mind and release these negative emotions.

,Try to meditate for at least 5 to 10 minutes a day. Sit in a comfortable chair and take deep, focused breaths. Inhale for a count of 4, hold for a count of 4, and exhale for a count of 4. Focus all your attention on your breath. When your mind starts to wander, refocus on your breathing.

Use homeopathy to relieve back pain

back surgery

Apply ginger puree to the sore area, followed by eucalyptus or st. John's wort oil to help ease the pain. You can find these products in the natural food store. Follow package instructions to ensure proper usage.

3. Reduce inflammation with ice compress

back surgery

Wrap an ice pack or towel around the ice. Ice compress back three times a day for 10 to 15 minutes.

,If back pain starts, apply it every hour for 10 minutes for the first day and every 2 to 3 hours for the next 2 days. Then ice compress back three times a day for 1 to 15 minutes.

4. Try hot compresses

back surgery

Some people find that applying heat to sore areas relieves pain. Use a hot water bottle or spray hot water on your back for 15 to 20 minutes while bathing.

,If you use an electric pad, don't fall asleep during a hot compress. Turn the heating pad only to low or medium temperature.

tip

When lifting heavy objects, bend your knees as far as possible and use your leg strength to lift the weight and transfer back pressure. Move slowly and steadily. Hurrying and jerky movements can lead to injury.

warning

When lifting heavy objects, do not rely solely on the belt to protect your back.

There is no scientific evidence that belts prevent injuries.

Source:wikihow

Headache, backache, shoulder pain… Body 8 pain switch, which pain press which! – InfraredHeatingTherapy | back pain/backache/pain relief

When your left neck hurts, press the houxi point of your right hand with the thumb of your left hand. When your right neck hurts, press the houxi point of your left hand with the thumb of your right hand.

2

Low back pain

Do motion, move thing when careless waist sprain, press press save bamboo acupoint to be able to have the effect that alleviates lumbago quickly.

lower back pain treatment

Zan bamboo acupuncture points in the face, brow depression is the position of zan bamboo points. Use finger tip vertical point to press two brows, at the same time slowly activity waist, point by a lumbago will be significantly relieved.

3

Have a headache

Between the eyebrows there is a "Yin tang point", massage this position to help relieve headaches, nasal discomfort and other symptoms.

lower back pain treatment

In addition, two hands tiger mouth intersection, one hand index finger pressure on the other hand on the radial styloid process, in the index finger tip to reach the depression for a series of holes.

lower back pain treatment

Use finger point to press a list of acupoints, the intensity should have the feeling of ache and sour distention to be good, each time continuously dot press about 3 minutes, can alleviate headache likewise.

4

Have a stomachache

Stomachache, stomach distension does not digest, with the drug treatment effect is not too big, might as well by pressing the acupoint way to relieve stomachache, this acupoint is zusanli.

The foot three li in the knee depression place under 3 inches, the distance four finger long position, is the foot three li acupuncture point.

lower back pain treatment

When you have stomachache, relax the leg muscles and press the acupoint with your index finger. While exhaling, massage. Release the pressure once every 6 seconds.

5

A toothache

"Toothache is not a disease. It kills people!" Toothache always lets a person sit restlessly, might as well try the next close acupoint of the body and he gu acupoint right now.

Hegu is located at the highest point of two-handed tiger mouth; Lower it on your face, in front of your ears, and in the depression just below your cheekbones.

Hand yangming meridian veins into the lower row teeth, foot yangming meridian veins into the upper row teeth, hegu, xiaguan are yangming meridian points, massage can pain.

Methods press on the corresponding parts of face with fingers or knuckles, and press on hegu and xiaguan points on the painful side for about 10 minutes, which can not only relieve toothache, but also treat oral ulcer.

lower back pain treatment

6

Back pain

When you have back pain, rub your hands around the back of your body.

The waist is what Chinese medicine refers to as "taking the pulse", especially on both sides of the spine, where the kidney is located. Kidney likes warm and cold, regular massage can help alleviate back pain.

7

Shoulder pain

Many people often rub their parents' shoulders, but few know what a standard shoulder rub is for pain relief.

In fact, knead the shoulder in addition to can shu live shoulder qi and blood, but also can press the "shoulder well point", that is, nipples on the top and shoulder line hand over, shoulder top, help alleviate shoulder pain, top-heavy, eye fatigue, tinnitus, stiff neck and other symptoms.

lower back pain treatment

8

heartache

Wrist horizontal lines up about three fingers wide, that is, the switch for heartache, here also refers to the point of the inner pass.

If break out angina pectoris, besides containing nitroglycerin to take, still can dot press here 5 minutes, can activate blood to open collateral, have the effect of acerbic pain.

lower back pain treatment

It should be reminded that this method is only used for adjuvant therapy and first aid. In case of chest pain, it is important to call the emergency number and seek medical help.

"The pain switch" is only an adjunctive therapy. If the condition is too severe or the pain is unbearable, you should seek the help of a professional medical institution.

Be pregnant medium and terminal how does lumbar acerbity backache do? – InfraredHeatingTherapy | lower back pain/back pain/backache

Author: baby knows durian x is golden

Be pregnant medium and terminal how does lumbar acerbity backache do? During pregnancy, expectant mothers often experience a lot of discomfort. Among them, the most difficult is backache backache, what method can alleviate or prevent? Today, small make up to support tips, come together to learn two tips.

The causes of back pain in late pregnancy

Belly enlargement, especially when the mother is standing, the normal physiological arc, the curvature of the spine has changed. In order to maintain the normal curve of her waist, the weight added to her abdomen is often borne by the muscles in her waist. When she is standing, her back and back muscles, the muscles on both sides of her back, have to bear more weight, so she will obviously feel back pain. Generally speaking, this kind of low back pain is considered normal by most people.

Affected by hormonal changes. Physiological hormone can produce change in gestation, make the articulation of pregnant woman, ligament has certain degree of loosen, those who bring about ligament is pulled should be a few worse than before, even articulation can appear sometimes of certain degree dislocation (be like to say lumbar dish is protruded) wait a moment.

So, how to alleviate back pain?

Be pregnant medium and terminal how does lumbar acerbity backache do

Don't be shy when taking public transport. Mothers-to-be can ask young people to give up their seats.

To lift something, first make sure it's not too heavy, then lift it with leg strength rather than lumbar strength, keeping your back straight and bending from your knees. Don't carry anything on your arms.

Don't sleep on a soft bed. Don't rest on a soft couch. Choose a firm mattress that provides good support. Don't wear high heels.

Mothers-to-be should maintain a good posture on weekdays, with the back straight, not hunchback. When sitting down, can raise double leg or put a soft pillow on the back of the chair, in order to reduce back pressure.

In the early stages of pregnancy, mothers-to-be should pay attention to adequate rest, so that their body relaxed, reduce fatigue.

When be pregnant metaphase and terminal, expectant mother cannot do more coarse heavy work, lest injure oneself or fetal.

Expectant mothers during pregnancy, rapid development of the fetus, it is easy to lack of various nutrients and minerals, especially calcium, vitamins and iron, once the lack is very easy to cause back pain. So we must pay attention to diet, nutrition intake.

Do not take part in activities that are stressful, exciting or too strenuous. Fatigue can easily lead to back pain.

Do not walk or walk for too long. Avoid standing for too long.

At home on weekdays, expectant mothers can do more massages themselves. Additional, also can do local hot compress, with hot towel, gauze and hot water bag also can, hot compress half an hour everyday, can reduce aching feeling.

Expectant mothers must listen to the doctor's advice before using painkillers or ointments, and use drugs carefully, so as not to have adverse effects on the fetus.

Watch your weight and avoid obesity. Because the mother-to-be is putting on weight, the more weight her back needs to be balanced, the more pain it causes, so don't eat too much high-fat food.

Want to prevent pregnant lumbar acerbity backache to have what good method?

The prophylaxis method of backache in mid and late pregnancy

Shoulder soreness during pregnancy is best treated by resting overworked muscles. In addition, avoiding heavy lifting, local hot compress or massage for pain can help.

To avoid and alleviate lower back pain during pregnancy, women planning to conceive may stretch and move all joints of the body before and during the first three months of pregnancy; Appropriate action can consult a specialist.

Be pregnant medium and terminal how does lumbar acerbity backache do? Try this.

I saw this article on the Internet, speak very good, we also look at it!

Article from baby know, more pregnancy and parenting highlights, please download the "baby know" app

Lumbar disc herniation? These 7 moves are easy and effortless to relieve back pain! – InfraredHeatingTherapy | lower back pain/back pain/herniated disc

lumbar spine

"Achievement is not outstanding, the job is not outstanding, appearance level is not outstanding, lumbar intervertebral disc protruded however!" In real life,Many people suffer from lumbar disc herniation at a young age, making daily life miserable.

Nevertheless, lumbar disc herniation is different with lumbar disc herniation disease, what distinction is there? How can it be improved? Let's see!

01

When the annulus ruptures for various reasons, the nucleus pulposus flows out, forming a herniated lumbar disc. This is a pathological or imaging presentation, not a disease.

As you get older, everyone's lumbar disc is more or less degenerative, forming a herniated disc. It occurs mostly between the 4th and 5th lumbar vertebra, 5th lumbar vertebra and 1st sacrum, accounting for about 95%. This is a normal phenomenon, if there are no symptoms, generally do not need to worry, more attention can.

lumbar spine

02

lumbar spine

How does ability know oneself whether suffer from lumbar intervertebral disc herniation? 3 self-test:

Step 1: lower back pain and limited lumbar movement

The first symptom most patients experience is back pain, which occurs about 91% of the time and can sometimes be accompanied by hip pain. Lumbago can appear after traumatic, also can do not have inducible factor, basically the following waist or lumbar sacral ministry when light when heavy blunt pain is given priority to, acute period can have tear kind acute pain.

It can also be characterized by limited waist movement, such as difficulty bending over and difficulty straightening up after standing or sitting for a long time.

If there is unilateral numbness and radiating pain from the lower waist to the buttocks, back of the thigh, outside of the lower leg to the foot, and increased abdominal pressure (such as cough, sneezing, forced defecation, etc.), the symptoms may be worse, indicating lumbar disc herniation.

Lie on your back, straighten your legs and slowly raise them. If you have pain in your hips and the posterolateral side of your lower extremities, it may indicate lumbar disc herniation.

lumbar spine

If lumbar disc herniation is suspected, seek medical treatment promptly to prevent further aggravation of the condition, leading to cauda equina nerve symptoms (defecation disorders, incomplete paralysis of lower limbs, etc.) or central sensitization (the brain and spinal cord convert all stimuli into pain signals).

1

Degenerative disease

2

The waist injury

Trauma is one of the important causes of lumbar disc herniation. If trauma affects the fibrous ring, cartilage plate and other structures, it may promote the protrusion of the medullary nucleus of the disc that has been degenerated.

3

Chronic injury caused by poor posture

Direct bending to lift heavy objects, lumbar disc stress suddenly increased, it is easy to lead to the nucleus pulposus break through the weak area of the fiber ring protrusion, and then compression nerve, leading to lumbar disc herniation.

The right thing to do is:Squat first, then lift heavy objects, slowly get up.

lumbar spine

lumbar spine

Wearing high heels will make people's center of gravity forward, not only easy to cause the pelvis forward, but also increase the stress on the lumbar spine, increase the risk of lumbar disc injury, thereby inducing lumbar disc herniation.

Suggest to wear flat shoe as far as possible, the time that wears high-heeled shoes every time should not exceed 2 hours.

lumbar spine

lumbar spine

In addition, the bad posture such as leg of weight of one hand, stilt is easy also injury lumbar intervertebral disc, should avoid as far as possible in the life.

Proper exercise can not only relieve the symptoms of back pain, but also help improve lumbar disc herniation. Do the following exercises:

Lie on your stomach with your hands facing back, knees straight, head and legs up as far as possible. Hold for 5 seconds, then relax and repeat 15 times for a set. Three sets twice a day.

lumbar spine

Lie on your back with your legs together and your hands around your thighs. Slowly lift your upper body, bringing your knees as close to your chest as possible. Repeat 10 times. Let your waist feel relaxed.

[McKenzie] therapy has good effects on short-term pain relief and motor function recovery. It has been proved to be a very effective method to prevent and cure neck and back pain in many countries.

Especially in patients with lumbar disc herniation has obvious therapeutic effect and better compliance; Core training improves lumbar stability, balance, and coordination, reducing pain at a deeper level.

Note:

This is the first aid measure or basic training of McKenzie therapy. You should do practice one before any other training.

lumbar spine

Main points:

Step 1: lie flat on your stomach, arms at your sides, straight and relaxed, head turned to one side.

Step 2: hold this position, take a few deep breaths, and relax your muscles completely for 2-3 minutes.

Practice frequency:

Do 6-8 sets every day, with regular intervals of about 2 hours.

Only after doing exercise one can you do exercise two, and at the same time as the preparatory action of exercise three.

lumbar spine

Step 1: hold and practice a pose.

Step 2: place your elbows perpendicular to your shoulders and rest your upper body on your forearms.

Step 3: take a few deep breaths, then relax the muscles in your lower back as much as possible, and hold for 2 to 3 minutes.

Do it every 2 hours, just like exercise 1

Exercises one and two should be done before the first exercise three.

lumbar spine

Step 1: keep prone and face forward.

Step 2: place your hands under your shoulders and get ready to do push-ups.

Step 3: straighten your arms and try to lift your upper body if the pain is tolerable.

Step 4: at the end of the exercise, stretch your back as far as possible and keep your arms as straight as possible.

Exercise 3 should be done 10 times in each group. Likewise, practice 6-8 times a day.

In the case of acute back pain, if conditions do not allow you to lie down, exercise 4 instead of exercise 3. After a full recovery, exercise four is also a good preventive tool.

lumbar spine

Step one: two feet stand erect apart, both hands are put in hind lumbar, 4 finger rely on vertebra on both sides.

Step 2: bend your torso as far back as possible, using your hands as fulcrum.

Practice frequency: anytime!

This exercise can be used to treat the stiffness caused by lower back injuries.

lumbar spine

Step 1: lie flat on the floor or bed with your legs bent and your feet flat.

Step 2: bring your legs close to your chest.

Step 3: put your hands around your legs and gently and slowly bring your knees as close to your chest as the pain is tolerable.

Repeat only 5-6 times per session, 3-4 times per day, and do exercise 3 immediately after exercise 5.

Whether exercise 5 is effective or not, practice 6 after five consecutive weeks.

lumbar spine

Step 1: sit on the edge of the chair with your legs as far apart as possible and your hands on your knees.

Step 2: bend down, grab your ankles with both hands, or touch the ground at your feet.

Step three: hold your ankles with both hands and continue bending downward.

Step 4: continue bending.

Each group should be done 5-6 times, 3-4 times a day, and exercise 3 should be done immediately after exercise 6.

Please start practicing 7 after practicing 6 for 2 weeks.

lumbar spine

Step 1: stand straight with your feet apart and your arms relaxed at your sides.

Step 2: bend forward and extend your hands as far down as your body can bear.

Each group should be done 5-6 times, 1-2 times a day, and exercise 3 should be done immediately after exercise 7.

When swimming, the human spine changes from an upright position to a horizontal position, greatly reducing the burden and pressure on the lumbar intervertebral discs, which can help alleviate back pain.

lumbar spine

The thing to notice is,

Patients with lumbar disc herniation

The above exercises should not be carried out in the acute period of low back pain.

Appropriate bed rest;

The non-acute phase should also act according to one's ability,

Progressive ~

In such a practical way,

Transfer it to someone in need!

Integrated from health circle, life times and network


Does lumbar ache lumbar acid do? Try 5 massage techniques that you can use every day to get relief – InfraredHeatingTherapy | lower back pain/back pain/backache

With the development of society, there are a lot of people working in the service industry around us, and these people usually work by standing up, so they will suffer from lumbar muscle strain, which will lead to the symptoms of backache.

And there are some bad standing and sitting positions that can lead to lower back pain. So in order to help you, can be away from the back pain trouble, for you to introduce the more common massage methods, when there is back pain, you can choose some suitable methods to massage.

What are the 5 kinds of massage methods that treat lumbago?

One, knead waist

When carrying on this massage, must maintain good sitting posture, and use the method that two hands five fingers and approach, respectively put on the left and right sides of our hind lumbar vertebra, next palm heart is inward, knead our waist up and down slowly, until our waist appeared the circumstance that gives off heat. This kneading can be done two or three times in a row to help treat back pain effectively.

Second, the rolling massage method

The massage involves lying flat on the bed and the massager rolling back and forth with both hands clenched on the waist, repeatedly until the pain has subsided. Most importantly, people should keep their hands and waist clean at this time, so as to avoid some skin infections.

Three, massage method

I believe you all know that we recently popular a method called tuina, this method can also help massage our waist, so that people effectively away from the back pain. When carrying on this kind of massage method, we must rub two hands heat, put on the waist to push and pull back and forth next, can achieve very good massage effect.

Four, press and massage method

This method is mainly to let the massagist put his hands on both sides of people's waist, and adopt the posture of hands akimbo, and then the thumb must be placed on our waist eye, force to squeeze, and rotation press and knead, so as to effectively help people to alleviate back pain. The most important thing is to use this method must adhere to a longer period, this effect is the best.

Five, the hand grasp massage method

This method mainly is to let people USES flat position, then massage personnel folded her hands over the waist, his thumb in the former, press in the waist, and then the other four fingers by external stresses the skin to our spine, slowly up your hand to grasp several times in this way, can achieve very good result to relieve back pain.

People who suffer from back pain in daily life can understand these common waist massage methods, and learn to use these massage methods in daily life to help massage, so that we can effectively away from back pain trouble, have a healthy body.

Mid and late pregnancy back pain is very painful, relief tips to help you through hard pregnancy – InfraredHeatingTherapy | back pain/lower back/of the lower back

During pregnancy, with the increase of gestation time, the pregnant woman's abdomen gradually prominent, the body center of gravity forward, waist abdominal load increase. In order to maintain balance, pregnant women often stand and walk with their legs apart and leaning back, which will lead to tension in the muscles of the lower back, causing fatigue in the muscles of the lower back.

In addition, the ligament of vertebra of pregnancy, bone articulation is flabby, the oppression that increases uterus to lumbar back nerve, also can cause lumbago ache.

During be pregnant, secrete by ovarian luteal flabby element secrete increase, can flabby system of systemic skeleton muscle, make the curve of lumbar vertebra and pelvic cavity produce change, make fetal more advantageous ground grows. In late pregnancy, relaxin further relaxes the symphysis pubis and the ligaments surrounding the sacroiliac joint, while softening the cervix and vagina to facilitate fetal production. This not only affects the strength of the mother-to-be's spine and pelvis, but also affects the strength of the tissues such as skeletal muscles and ligaments.

Pregnant women should do more walking, yoga, swimming and other appropriate exercise, in order to strengthen the flexibility of the waist back. In addition, pay attention to keep warm, sleep hard mattress, wear light soft shoes, appropriate local massage, can alleviate back pain to a certain extent.

Also avoid lifting heavy objects and staying in one position for long periods of time. When standing posture, maintain rise to hold out a bosom, leg ministry bends slightly, coxal close slightly forward; Keep your back and shoulders straight when sitting, sit close to the back of the chair, pay attention to the height of the chair and table, keep your shoulders relaxed; When sleeping, you can use a pregnant woman's pillow to help you lie on your side and share the weight of your abdomen.

I hope every expectant mother has a smooth and safe pregnancy, ushered in a healthy baby!

(baidu baby knows little peach mother said)

— — — —

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Learn more about baby's preparation, pregnancy, and parenting: live experts, journal knowledge, fetal education radio, children's stories, cartoons, and favorite community circles! Baby know with millions of mothers together, scientific breeding, growth for love!

Lumbar disc herniation? These 7 moves are easy and effortless to relieve back pain! – InfraredHeatingTherapy | lower back pain/back pain/neck and back pain

"Achievement is not outstanding, the job is not outstanding, appearance level is not outstanding, lumbar intervertebral disc protruded however!" In real life, many people suffer from lumbar disc herniation at a young age, making their daily life miserable.

Self-test for lumbar disc herniation

How does ability know oneself whether suffer from lumbar intervertebral disc herniation? 3 self-test:

1

how to relieve back pain fast

Step 1: lower back pain and limited lumbar movement

The first symptom most patients experience is back pain, which occurs about 91% of the time and can sometimes be accompanied by hip pain. Lumbago can appear after traumatic, also can do not have inducible factor, basically the following waist or lumbar sacral ministry when light when heavy blunt pain is given priority to, acute period can have tear kind acute pain.

It can also be characterized by limited waist movement, such as difficulty bending over and difficulty straightening up after standing or sitting for a long time.

2

Second leg numbness, radiating pain

If there is unilateral numbness and radiating pain from the lower waist to the buttocks, back of the thigh, outside of the lower leg to the foot, and increased abdominal pressure (such as cough, sneezing, forced defecation, etc.), the symptoms may be worse, indicating lumbar disc herniation.

3

how to relieve back pain fast

Step 3 raise straight legs

Lie on your back, straighten your legs and slowly raise them. If you have pain in your hips and the posterolateral side of your lower extremities, it may indicate lumbar disc herniation.

If lumbar disc herniation is suspected, seek medical treatment promptly to prevent further aggravation of the condition, leading to cauda equina nerve symptoms (defecation disorders, incomplete paralysis of lower limbs, etc.) or central sensitization (the brain and spinal cord convert all stimuli into pain signals).

how to relieve back pain fast

Do 4 exercises regularly

Assist to improve lumbar disc herniation

Proper exercise can not only relieve the symptoms of back pain, but also help improve lumbar disc herniation. Do the following exercises:

1. Flying swallow movement

Lie on your stomach with your hands facing back, knees straight, head and legs up as far as possible. Hold for 5 seconds, then relax and repeat 15 times for a set. Three sets twice a day.

how to relieve back pain fast

2, McKenzie training

[McKenzie] therapy has good effects on short-term pain relief and motor function recovery. It has been proved to be a very effective method to prevent and cure neck and back pain in many countries.

Especially in patients with lumbar disc herniation has obvious therapeutic effect and better compliance; Core training improves lumbar stability, balance, and coordination, reducing pain at a deeper level.

Exercise 1: lie on your stomach

Note:

This is the first aid measure or basic training of McKenzie therapy. You should do practice one before any other training.

Main points:

Step 1: lie flat on your stomach, arms at your sides, straight and relaxed, head turned to one side.

Step 2: hold this position, take a few deep breaths, and relax your muscles completely for 2-3 minutes.

how to relieve back pain fast

Practice frequency:

Do 6-8 sets every day, with regular intervals of about 2 hours.

Exercise 2: prone stretch

Only after doing exercise one can you do exercise two, and at the same time as the preparatory action of exercise three.

how to relieve back pain fast

Step 1: hold and practice a pose.

Step 2: place your elbows perpendicular to your shoulders and rest your upper body on your forearms.

Step 3: take a few deep breaths, then relax the muscles in your lower back as much as possible, and hold for 2 to 3 minutes.

Do it every 2 hours, just like exercise 1

Exercise 3: horizontal stretch

Exercises one and two should be done before the first exercise three.

how to relieve back pain fast

Step 1: keep prone and face forward.

Step 2: place your hands under your shoulders and get ready to do push-ups.

Step 3: straighten your arms and try to lift your upper body if the pain is tolerable.

Step 4: at the end of the exercise, stretch your back as far as possible and keep your arms as straight as possible.

Exercise 3 should be done 10 times in each group. Likewise, practice 6-8 times a day.

Exercise 4: standing stretch

In the case of acute back pain, if conditions do not allow you to lie down, exercise 4 instead of exercise 3. After a full recovery, exercise four is also a good preventive tool.

how to relieve back pain fast

Step one: two feet stand erect apart, both hands are put in hind lumbar, 4 finger rely on vertebra on both sides.

Step 2: bend your torso as far back as possible, using your hands as fulcrum.

Practice frequency: anytime!

Exercise 5: lie flat and bend

This exercise can be used to treat the stiffness caused by lower back injuries.

how to relieve back pain fast

Step 1: lie flat on the floor or bed with your legs bent and your feet flat.

Step 2: bring your legs close to your chest.

Step 3: put your hands around your legs and gently and slowly bring your knees as close to your chest as the pain is tolerable.

Repeat only 5-6 times per session, 3-4 times per day, and do exercise 3 immediately after exercise 5.

Exercise 6: sit in a bend

Whether exercise 5 is effective or not, practice 6 after five consecutive weeks.

how to relieve back pain fast

Step 1: sit on the edge of the chair with your legs as far apart as possible and your hands on your knees.

Step 2: bend down, grab your ankles with both hands, or touch the ground at your feet.

Step three: hold your ankles with both hands and continue bending downward.

Step 4: continue bending.

Each group should be done 5-6 times, 3-4 times a day, and exercise 3 should be done immediately after exercise 6.

Exercise 7: stand up and bend

Please start practicing 7 after practicing 6 for 2 weeks.

how to relieve back pain fast

Step 1: stand straight with your feet apart and your arms relaxed at your sides.

Step 2: bend forward and extend your hands as far down as your body can bear.

Each group should be done 5-6 times, 1-2 times a day, and exercise 3 should be done immediately after exercise 7.

3, swimming

When swimming, the human spine changes from an upright position to a horizontal position, greatly reducing the burden and pressure on the lumbar intervertebral discs, which can help alleviate back pain.

The thing to notice is,

Patients with lumbar disc herniation

The above exercises should not be carried out in the acute period of low back pain.

Appropriate bed rest;

The non-acute phase should also act according to one's ability,

Progressive ~

In such a practical way,

Transfer it to someone in need!

Sources: health circle, life times and the Internet

[disclaimer: we respect the original, also pay attention to share. Copyright of the original author, if there is any infringement of your rights and interests, please contact, we will be deleted within 24 hours.]

Howard is close to having back surgery to match the London Olympics – infrared heating therapy | back pain/herniated disc/back injury/back surgery/alleviate back pain

Reporter zhang yilin this shrinking season for Howard is like a farce. From the early part of the season, to the back-and-forth before the trade deadline, to the rumors of a mutiny on Jeff van gundy the other day, Howard's image has taken a hit. Now it's a sad end to the season for Howard, who underwent back surgery Friday morning in Los Angeles to repair a herniated disc.

Not only did the surgery cost Howard the season, but a four-month recovery period ruled him out of the summer Olympics in London. Actually since early march, Howard has been suffering from a back injury, but it was not until last week he went to Los Angeles clinic confirmed the diagnosis of intervertebral disc herniation as a result, he had originally planned to epidural injection therapy to alleviate back pain, and plans to rest after 10 days before you make a further decision about injuries, but in the meantime, a back injury worsens, the doctor determine the necessity of surgical treatment.

However more let Howard hurt is a series of rumors. Since the big van gundy revealing inside, said Howard wants to put themselves out of the magic, about magic out is part of a general, source also revealed that Howard is now on the operating table is to be one soldier big van gundy, the magic rankings of eastern slipped to sixth, but no problem into the playoffs, but Howard's absence will make magic postseason prospects a bleak, as a way to force big van gundy to step down.

"Howard hasn't sloughed off a single time in his career," his agent, Kevin fagan, scoffed at the suggestion. "so it's ridiculous to have anyone publicly or privately wondering if Howard is refusing or backing down. In fact, he has been trying his best to recover from the injury and now he has to undergo surgery.

"It hurts to hear people say I don't want to play for the team," Howard clarified. "I try to hang in there, but it just makes my back worse."

Howard will not be at the London Olympics, to the regret of his national team mates, wade and lebron were the first to express their wishes. "He's been a big part of our Olympics this summer, and I hate to lose him to injury."

Say goodbye to lower back movement and lower back pain – infrared heating therapy | lower back pain/back pain/backache/lower back/acute lower back pain/lower back exercises/alleviate back pain

Step 2 exhale and relax your shoulders, sink your hands, press the bottom of your feet to the floor, feel the extension of your spine and lower back, and slightly contract the muscles at the wide belly of the three fingers below your navel. Repeat steps 1~2.

lower back pain treatment

4 lower back exercises to say goodbye to lower back pain

Physiotherapists point out that there have been studies in the United States showing that the age of lower back pain is 30 to 55 years old. However, in recent years, it has been found that lower back pain is becoming younger, and many students and office workers tend to sit, exercise less and hunchback, resulting in symptoms such as lumbar acid and leg numbness. Remind in addition to avoid sitting for a long time, pay attention to the posture, another can do exercise lower back muscle movement, strengthen muscle endurance, can say to lower back pain break.

Physiotherapist points out, lower backache good hair waist navel below, the symptom is lumbar and lower back have acid, painful, prickle, hemp feeling, serious meeting diffuses lower limbs, from buttock, ham, crus to baseplate can be uncomfortable. Many people think lower back pain will be better with a lumbar protector or rest, but this can only provide temporary relief. Remind daily attention to posture, sitting feet on the ground, back straight, do not lean forward and backward, from the side to see the chest should be in the buttocks above, carry heavy objects should be close to squat to take, do not hunchback when standing, another training muscle endurance can prevent and alleviate back pain.

To do so

Physiotherapists have devised four exercises to work on the lower back. The focus is not on perfect posture or frequency, but on feeling the body's control of the muscles and their slight contractions.

Pelvic rotation in posture

Benefits: exercises pelvic floor muscles and stretches lower back muscles.

Reminder: patients with acute lower back pain should not do it for the time being.

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