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

Method 1: massage the back

1. Massage yourself

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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.


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.


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

There is no scientific evidence that belts prevent injuries.


Activity – face lumbar ache backache, besides endure what method still has? — June 10th self-health care and rehabilitation public health lecture for middle-aged and elderly people welcome you to come! (benefits!) – InfraredHeatingTherapy

Sofa mom and dad have doubts:

Often waist aches recently, is lumbar intervertebral disc herniated namely?

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Literary parents care most about:

Love to write drawing before, feeling finger is not so agile gradually now, what method to have?

Second, self health tips

Where the body is easy to uncomfortable, in addition to my parents themselves, the most familiar is probably every day to help middle-aged and elderly friends rehabilitation exercise therapists. At work, the therapist combined theoretical knowledge with practical life and compiled a set of "one-two punch" suitable for life.

In the face of shoulder and neck disease, back pain, leg and foot discomfort, the therapist saw the action, in view of the aging of the body tissues and bad daily habits and other diseases formed, to introduce their own in life can be used rehabilitation action.

How much does the rehabilitation therapist know

The keynote speaker is a rehabilitation therapist from ningbo geriatric rehabilitation hospital. But after all this talk, you may be unfamiliar with this profession.

As the main body of rehabilitation medicine, the rehabilitation therapist diagnoses the individual's physical function through various assessments. The therapist can work with the doctor to develop a "rehabilitation" prescription and tailor the training program to the individual needs of the patient, including exercise therapy, fine exercise therapy, physical therapy, speech swallowing and other rehabilitation programs. Sometimes, they also need to train patients with techniques that look very much like massage. But they were neither doctors nor nurses nor chiropractors. Rehabilitation medicine is an emerging discipline, and therapists exist to help patients improve their quality of life and happiness.

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Active content

Lecture topic:Self-health care and rehabilitation for the elderly

time:Monday, June 10On the morning of 9-11

Location:Ling bridge road,285The number of mom and dad experienceheart(bus xingning bridge station)

Activity flow:

8:45-09:00 sign in

Health lecture and self-care teaching


2. Dial 56116778 (Weekdays 9:00-17:00)

★ important:

Due to the limited space, this activity is limited to50Please call ahead to register until full enrollment. Everyone who participates in the activity can get a nice gift.

Ningbo rehabilitation hospital for the aged

Good health to mom and dad!

Chiropractic is helpful in relieving back pain – InfraredHeatingTherapy | lower back pain/back pain/lower back

Goertz said 8 percent to 14 percent of U.S. adults seek chiropractic care, but little research has been done on the safety and effectiveness of chiropractic care.

"Chiropractic has been controversial in the past, in part because chiropractic grew up outside the traditional health care system," she said. cars only "For a long time, we really didn't have a lot of evidence to support the results reported by patients and doctors with chiropractic." "

To test the usefulness of chiropractic, golts and her colleagues recruited 750 back pain patients at three military hospitals across the country.

Low back pain is one of the most common reasons soldiers seek medical care and one of the most likely to interrupt combat missions, researchers said.

Study participants were randomly assigned to receive either routine medical care or the same care as chiropractic.

Common medical care includes doctor visits, painkillers, physical therapy and exercise, the study authors noted.

Patients were treated for six weeks and followed up for another six weeks.

"We found that at every point in time, patients who received chiropractic had better outcomes in terms of pain intensity and pain related disability," goertz said.

"We also found that patients who saw a chiropractor were more satisfied with the care they received and more likely to benefit from the care they received," she added. cars only

However, more adverse events were associated with chiropractic.

The group receiving routine medical care reported 19 adverse reactions, mainly muscle or joint stiffness due to physical therapy or exercise.

However, 43 adverse events were reported in patients who also received chiropractic, 38 of which were described as muscle or joint stiffness associated with chiropractic.

Dr. Karan johar, medical director of the New York pain specialist and an attending physician at lennox hill hospital in New York, had a low opinion of the study.

Johar noted that investigators did not ensure that each patient received exactly the same type of chiropractic or traditional care, making it difficult to determine which treatments worked for each patient.

Lower back pain is also widely diagnosed, he says, adding to the uncertainty about the health contribution of chiropractic.

"It is difficult to assess whether this study proves that chiropractic therapy is helpful," explains johar.

Insurance coverage for chiropractic care varies widely, goertz said. Medicare, for example, only covers chiropractic procedures and does not reimburse chiropractors for examining patients.

"Most payers pay for chiropractic care in some way," she says, "but the Shared cost may exceed the outpatient cost." "

Goertz wants more research to bring medical benefits to chiropractic, and insurance companies to "track evidence" and improve coverage.

If the spinal cord is the general, the spine is the general's bodyguard! – InfraredHeatingTherapy | lumbar spine/chiropractor

The spine is called our second lifeline, in fact, it can be better understood that it is used to protect our life an important part of the "spinal cord", if our brain is the commander in chief, then the spinal cord can be the general! And the spinal cord gives us nerves to control our bodies! So the function of the spine is to protect the general, in order to effectively command!

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This is the human spine. From the front you can see that it's vertical. From the side you can see that it's curved, kind of like an elongated s shape. This s shape is crucial to the health of anyone's spine.

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Think of the spine as a vertical spring, connected one curve at a time, every time you walk, run… Or the twerk, which is in contact with the ground, is hitting the ground with your weight, which causes a force to return, which is then evenly distributed by your spine.

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This is important because it stabilizes our posture and balance, it also effectively cushions the force that hits our brain directly, so the spine is the axial skeleton, it wraps around the spinal cord, which is part of the central nervous system.

Twenty-four of them are connected by discs that allow the vertebrae to move and act as buffers.

You can see that the spine has four curves, the lumbar spine, the thoracic spine, the cervical spine, these three terms are often used by doctors or orthopedic chiropractors, but at the bottom there is also the sacrum, and we can see that the cervical spine and the lumbar spine are convex, and the thoracic spine and the sacrum are kyphosis, and this is also divided into the congenital curve and the acquired curve.

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The sacrum protects the abdominal organs. The thoracic vertebra links the ribs to wrap around and protect the lungs and heart.

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At this point, you don't have the muscle strength to lift your head. As you grow, your postnatal curve appears, which means your cervical spine curve is convex.

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And then you start to crawl, and then the lumbar spine starts to slowly protrude forward, and this is the curve of your lumbar spine, which is between our ribs and our pelvis, and it goes from c to s.

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We in the work and life in some common wrong posture, not to correct and correct, the spinal injury will be very large.

Long-term lower head state can change normal cervical vertebra physiology to curve, bring about straighter or contrary direction to bend, it is one of the reasons that brings about cervical vertebra disease to change!

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Long-term sitting posture is bad, lumbar backward too much also can bring about lumbar curvature to become straight!

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And pregnant women as a result of too much abdominal weight, more likely to cause too much waist, affecting lumbago!

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There are many posture in life will slowly change our normal spine shape, so we should pay attention to spine health, usually pay more attention to our posture and spine health!

When it comes to lower back pain, we shouldn't just focus on the treatment – infrared heating therapy | lower back pain/back pain/lower back/best way to treat back pain/back care/chiropractor

"Better integrated education of health care professionals is the best way to support the treatment of lower back pain, helping to break down professional barriers, develop a common language and create new strategies for practice. This support could include comprehensive education of doctors in Denmark as chiropractors."

After these articles were published, media outlets around the world published articles claiming that lower back pain was not being treated properly.

Since back pain is a huge problem worldwide, why not explain it?

The simple answer is that they have been trying to find structural reasons rather than (metaphorically) software problems.

"Many imaging findings (radiology, ct scans, and mri) in patients with lower back pain are also common in patients without lower back pain," the paper notes.

The answer is function — back pain is a symptom, not a disease, it's a symptom of motor dysfunction. The problem is that we can't measure the quality of the exercise.

"People with lower back pain often experience pain in other parts of the body at the same time and have more general physical and mental health problems," the report found, which could also be explained by the lack of joint stability during exercise. Dysfunctional movements in one area can easily shift to other areas. DNS (dynamic neuromuscular stabilization) emphasizes the importance of trunk stability, not only to prevent back pain, but also to ensure proper stability of all other joints.

Another said: "the evidence for prevention, especially primary prevention, is insufficient compared to the large number of trial studies on treatment of lower back pain."

Not only is there a dearth of prevention studies, but many of them are aimed at reducing personal stress by educating the workplace, limiting weight, using braces and ergonomic furniture. The focus in the future has to be on getting people to act better, to be stronger, to have the external and internal forces that allow the joints to withstand better. More injuries are caused by internal pressure caused by improper movement of the body than by external forces. Reducing an individual's external load will only make them weaker and even more vulnerable to injury.

What's the solution?

The whole discussion is about finding the best way to treat low back pain, not prevent it. We need to change our focus!

When it comes to back care, I usually use dental care as a comparison — in dental care, from a very young age, kids are taught to brush twice a day, floss, avoid sugar, and go to the dentist for a check-up or two times a year.

A discussion about the best way to treat back pain is like a dentist's discussion about whether a tooth should be pulled out or a drill filled. Focus on the different bits, the best fillers, or crowns, implants, or dentures.

So does back pain. The problem is not muscle weakness or poor posture, but an inability to fully control movement. This is a software problem, not a structural damage.

Joints are not overloaded or worn out by too much movement, but they are strained and deteriorate because they are not properly loaded during movement.

Functional joint motion can be described as good joint coaxial motion.

The co-axis of the joint is the maximum contact on the surface of the knuckles, and the stable muscles at the joints are symmetrically activated, which allows us to cope with the maximum load with the minimum tension.

Simply advising people with back pain to stay active and doing more exercise is generally not recommended because their exercise patterns are often poor and therefore overloading is not recommended, which further reinforces dysfunctional patterns. The exercise should initially be directed by someone who can function. The key is quality, not quantity! Movement is controlled by the nervous system and sensory integration drives motor output. So we can say that exercise is neuroscience, and the emphasis should be on improving the brain's ability to control movement. Center, stability, eccentric control and relaxation are all factors that affect the quality of function and action.

People should know that their spines are not delicate. Sometimes this may not be possible at first, but this can be achieved through functional exercise to gradually increase the load.

Functional anatomy is available nationwide, free of charge

The first lesson

At present, the number of registered students is 10157 (this data does not include the number of electives in colleges and universities).

Note: after downloading the app "know", the course cannot be searched. Please follow the following two schemes:

1. Search box → type "functional anatomy" 5 words → do, do, do click "search"

2. Or go to "know to" home → click "good free lessons" → click "hottest" → slowly slide the page to find it

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