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

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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

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

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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

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

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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

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

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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

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

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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

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

How to manage back pain? How to organize and promote overseas back pain data – InfraredHeatingTherapy | back pain/backache/lumbar spine

Howard maple leaf: recovery

After decades of rapid development, modern western medicine has entered the era of evidence-based medicine. Compared with previous empirical medicine, evidence-based medicine has solid evidence and is easy to spread and learn. Let's take a look at what resources are available in Canada to promote low back pain prevention and treatment.

The first is the level of family doctors (Canada has a hierarchical medical system). They are the first medical staff to contact patients, and they need to conduct the initial diagnosis of patients, which naturally causes great pressure. It is also said to be the medical group with the highest complaint rate. Therefore, the provincial health education departments attach great importance to the continuing education and training of family doctors. Take alberta as an example. The mission of top(towards optimized practice) is to help family doctors better follow evidence-based medical evidence and improve patient satisfaction. The organization collates and provides evidence-based medical evidence for a variety of diseases and produces brochures for health care workers or patients. The old editor felt that the foreign materials made by the meticulous novel, it is worth the domestic peer learning. Take a look at what they have to offer about low back pain.

1) evidence-informed primary care management of low back pain

back doctor

2) evidence-informed primary care management of low back pain (guideline)

back doctor

3) management of psychosocial yellow flags (tools)

back doctor

4) clinical assessment of psychosocial yellow flags (tools)

back doctor

5) video

A) introduces the examination process and Outlines the major steps and key considerations inspection process and the main steps and critical thinking

A) viewers through the examination in detail

C) reviews the examination, ignore key elements and ignore key elements

The second is a variety of materials for patients including:

1) patient pain manual for patients suffering from acute back pain

back doctor

2) patient handout chronic low back pain manual

back doctor

3) video

A) what to do with acute low back pain? Get back at it! How should acute lumbar backache attack do?

B) living well with chronic low back pain

C) self-management for chronic pain

4) teaching for back pain (Chinese)

Finally, training courses for specialist staff such as physiotherapists

CPA (Canada physiotherapy association) offers extensive online training courses (see figure 1), mainly for evidence-based medicine, while for practical methods, physiotherapists have to sign up for various kinds of physiotherapy courses at work and pay for them at their own expenses. An online continuation course for back pain, for example, consists of four blocks and six weeks of self-study (figure 2)

Figure 1

1. Section one: lumbar spine anatomical and functional anatomy and function lumbar spine

2. Section two: lumbar the conditions lumbar disease

3. Section three: lumbopelvic examination

Section four: LBP management of back pain

Figure 2

The specific contents are not one by one, just the first module as an example. There are three test such as on lumbar spine anatomy, everybody can do so, can do a few?

1. The body of a typical lumbar vertebra is larger than cervical or thoracic vertebra with a transverse diameter greater than the anteroposterior diameter and greater than the height, according to is this? The typical lumbar vertebrae in human body are all larger than the cervical vertebra and lumbar vertebra, showing that the transverse process radius is much larger than the anterior and posterior radius and the height of vertebrae is thicker. Why? (radio)

A) it must for allowing large ranges of movement into flexion and extension.

B) the vertebral bodies happens in size as they go from cervical to lumbar areas. From the cervical vertebra to the lumbar spine, vertebral body size has been increased.

C) it needs to support compressive loads under caused by body weight, the ground reaction forces and muscle contraction. The need for weight loss, the ground reaction force and muscle contraction force caused by extrusion load support

D) the vertebral body must be large to accommodate the space that the spinal cord. The requires to have greater vertebral bodies to give the space required for the spinal cord

2. The collagen fibres of adjacent lamellae in the anulus fibrosus are orientated in opposite directions at 120 degrees to each other. According to is this? Why the collagenous fibers between adjacent lamellar layers in the annulus fibrosus are 120 to each other? Reverse distribution? (radio)

A) it makes it strong enough to keep the nucleus pulposus in place

C)it allows the disc to be compressed without damage

C) it enables the anulus fibrosus to resist tensile forces in a medio – lateral direction. The tension of fiber ring can resist lateral direction.

D) it enables the anulus fibrosus to resist tensile forces in nearly all directions. It can make the fiber ring tension resistance to almost all direction

3. Over the orientation may than, the majority of facet joints in the lumbar spine have a curved structure that is biplanar in orientation, The anterior aspect is in the frontal plane and the posterior aspect is closer to the sagittal plane. Which of the following statements is true about the facet joints? Although the direction may vary, most facet joints of the lumbar spine are biplane curved, with the frontal plane in front and the sagittal plane behind. Which of the following statements about facet joints are true? (pops)

A)the frontal orientation allows a great range of flexion and extension.

B) the sagittal orientation provides to hold to rotation. Rotation resistance sagittal direction

C) the frontal plane orientation provides resistance to front shear.

D) the sagittal orientation allows a great range of flexion and extension, in the sagittal direction allows a wider range of flexing and stretching.

E) the biplanar orientation protects the intervertebral disc. The structure of the double planar protect the intervertebral disc.

Before treating back pain, there are 6 things to know, or else treat blind – InfraredHeatingTherapy | lower back pain/back pain/backache

Back pain, which most of us have experienced,

The pain can be very difficult to sit still,

It seriously affects our life and work.

then

How is lumbago to return a responsibility after all?

Why does the pain go back and forth?

How to check, how to treat ability to depend on a chart?

.

Today, we talk about six problems related to lower back pain.

cure for lower back pain

What does the reason of lumbago have?

1Teenager or adolescent

Common are recessive spina bifida, transitional spine, lumbar scoliosis, lumbar tuberculosis, vertebral epiphyseal plate osteochondrosis (also known as Hugh's disease) and so on.

2Young adults

Mainly injury diseases such as lumbar muscle strain (more performance for chronic dull pain), lumbar soft tissue injury, fracture, lumbar disc herniation (in addition to lumbar pain, also can appear in lower extremity radiation-like pain). In addition, ankylosing spondylitis (manifested as low back pain, morning stiffness, limited lumbar movement in all directions, and chest dysfunction) is a common cause of low back pain in young adults.

3Middle-aged and old

It is mainly degenerative diseases such as lumbar disc herniation, lumbar spinal stenosis (the typical symptoms of intermittent claudication, that is, you need to stop for a moment to rest after walking for a while), osteoporosis, lumbar compression fracture, and may also be a variety of lumbosacral tumors (often manifested as increased pain at night).

cure for lower back pain

What examination can lumbago do?

1Imaging examination

X-rays can tell if there is a bone problem, ct can more accurately measure the distance between bone structures, and mri can more accurately reveal soft tissue conditions. One or more tests should be selected according to the patient's situation.

cure for lower back pain

2Laboratory inspection

For patients with fever accompanied by backache, the cause of fever should be firstly identified, and blood and urine routine and blood sedimentation examination, as well as necessary imaging examination should be conducted. Patients suspected of having rheumatoid arthritis should undergo three tests for rheumatism.

3Bone density test

For the elderly patients with back pain, bone mineral density examination can be performed according to the situation.

The choice of examination method needs to be decided by the doctor according to the patient's condition. Only through the necessary examination can the cause of backache be understood and misdiagnosis and treatment be avoided to the greatest extent.

How is lumbago treated commonly?

1Strain of lumbar muscles

Conservative treatment:Mainly for bed rest, can be combined with drugs (oral non-steroidal anti-inflammatory drugs, patches), physical therapy, acupuncture and moxibustion, etc. In the daily work life must improve the bad posture, many activities, strengthens the back muscle exercise.Surgical treatment:Psoas muscle strain generally does not require surgical treatment, but if numbness of hands and feet, pain, weakness, difficulty in defecating and urinating, numbness around the anus and other conditions occur, it is necessary to go to the hospital as soon as possible, which may require surgical treatment.

cure for lower back pain

2Lumbar disc herniation

Conservative treatment:About 90% can be improved by conservative treatment. Conservative treatments include bed rest, physical therapy, and lumbar and back exercises. Intraspinal injection is also feasible.Surgical treatment:Severe conservative treatment is ineffective and can be treated surgically. Surgical methods include open surgery (total cone plate decompression, half cone plate decompression, and other windowing operations) and minimally invasive surgery (intervertebral foramen). The advantages of minimally invasive surgery are: precision, small incision (only 7mm), short operation time and fast recovery.

cure for lower back pain

3Lumbar olisthe

Conservative treatment:If the degree of spondylolisthesis is mild and the symptoms and signs are not obvious, conservative treatment can be applied. Conservative treatment mainly includes: strengthening lumbar back muscle exercise, bed rest, hot compress, physiotherapy, application of non-steroidal anti-inflammatory drugs, weight reduction, and application of waist circumference or braces to increase lumbar stability. (click here for waist brace)Surgical treatment:Surgical treatment should be considered for patients with severe symptoms and no significant relief of symptoms after conservative treatment. There are many surgical methods for lumbar spondylolisthesis, such as posterior spondylolisthesis reduction, pedicle screw internal fixation, intervertebral fusion and so on. The principle is to reduce the spondylolisthesis by certain methods, and then fuse the adjacent vertebrae to prevent the spondylolisthesis again and restore the stability of the lumbar spine. If there are symptoms of nerve root compression, decompression of nerve roots and spinal canal is also needed to eliminate the pain and numbness of lower limbs caused by lumbar spondylolisthesis.

cure for lower back pain

4Lumbar spinal stenosis

Conservative treatment:Mildly conservative treatments include bed rest, oral medications (nsaids, dehydrants, nutritional neurologists), physiotherapy, rehabilitation exercise, and the use of waist circumference or braces to increase lumbar stability.Surgical treatment:If spinal canal stenosis is serious and conservative treatment is ineffective, surgical treatment is needed. The operation is mainly performed through incision at the back of the waist to decompression the spinal canal and relieve the compression on nerves.

cure for lower back pain

Should lumbar vertebra spur take out?

Most people develop bone spurs as they get older. In fact, bone spurs in the lumbar spine are a good thing. Only in a few cases, when bone spur presses on the nerve, the limbs suffer from continuous pain, numbness, or even limb weakness, surgical resection and decompression is required. For the spine, the protective effect of bone spur is often greater than the harm to the human body.

cure for lower back pain

Is there a cure for recurrence?

Chronic poor posture is an important cause of back pain. Correcting poor posture, combined with appropriate symptomatic treatment, can achieve long-term remission. However, attention should be paid after remission to prevent re-injury and prevent bad posture. If not, symptoms are likely to recur and worsen.

There is another important cause of back painDegenerative diseases,That is to say, with the growth of age, lumbar spine degenerates and becomes more prone to injury. However, no conservative treatment or surgical treatment can prevent this change, which is also a reason why lumbar spine disease is prone to relapse. Therefore, the effect we want to achieve in the treatment of low back pain is long-term relief.

What exercises can and cannot be done for back pain?

Recommended exercises:

cure for lower back pain

Back to the bridge

cure for lower back pain

Side of the bridge

cure for lower back pain

The cat camel type

What not to do:

Exercises that increase lumbar stress:Do sit-ups, stand and bend over to reach your toes.Quick waist twisting exercises:For example, playing badminton, tennis, golf swing, table tennis, etc., in this kind of sports, there are a lot of fast rotation movements that require the waist to drive the force, which virtually puts great pressure on the lumbar spine.

Cancer in the body, the back, if the back has this feature, cancer may have visited – InfraredHeatingTherapy | back pain/backache/for back pain

There are a lot of patients, often feel back pain, but examination after examination, it seems that nothing is too big.

In patients with back pain, sometimes it's obvious, sometimes it's different, sometimes it seems to get worse, sometimes it seems to get better, and the more it does, the easier it is to ignore.

Appear unexplained, in fact, back pain, whether or not you have cancer diagnosis, need to be alert to the occurrence of cancer, for already diagnosed cancer patients, in case of back pain, must be alert to whether have taken place in thoracic spinal metastases, the study found that the chest fall is the most common sites for bone metastases of cancer, like breast cancer, lung cancer, prostate cancer, are likely to transfer to the thoracic vertebra, cause back pain, also some patients, in case of back pain, but also to a hospital checking, but ordinary X-ray, ct, even sometimes missing thoracic vertebra bone metastases, the best way to check, are often the thoracic nuclear magnetic resonance (NMR).

sore back muscle relief

For has not been diagnosed cancer patients, the presence of back pain, doesn't mean that everything is all right, check in time is very important, such as lung cancer, breast cancer, the cancer, sometimes the performance of the primary lesion may not very typical, and transfer performance of the can is very prominent, so these cancers may be starting performance is back, so appear unexplained backache, should make a comprehensive inspection, thoracic vertebra, but also the site of cannot be ignored.

Relative to the lumbar and cervical vertebra, many people understanding of thoracic vertebra is not many, in fact, the thoracic spinal cord is very fragile, once the tumor oppression, light person can appear backache, severely threatens this area in the following places, paraplegia, serious consequences cans be imagined, so for back pain, be sure to check in time, attaches great importance to, don't drag on.

sore back muscle relief

Bow toe, tonifying kidney gas, for back pain! – InfraredHeatingTherapy | back pain/for back pain

Tip-toe, although it is just a small action, but it is an ancient health method oh! The elderly usually many tip-toe, efficacy you expect!

Toe heel: a regimen that has lasted 800 years

Heel heel in ancient times has long been used, the original name "heel heel method", newly unearthed in the early western han dynasty "quoted book" there are "heel heel eli in the chest" and "heel heel, one left, one right, only three hundred" records.

Have 800 years of long history of daoyin yangsheng art eight duan jin, its last potential action named "back seven dian baibing elimination", this action is also through the way of dian heel, stimulate the kidney system, induce the whole body shock, gently massage the viscera, so as to eliminate the magic effect of all diseases.

Tiptoe is a great cardio workout

soothe lower back pain

When stand on tiptoe, the blood volume that the muscle of the back of bilateral crus squeeges every time contractions, amount of blood that is equivalent to heart pulse to drain roughly.

It can not only keep people's heart rate at about 150 times per minute, so that blood can supply enough oxygen to myocardium, which is beneficial to cardiovascular health, but also can exercise calf muscles and ankles, prevent varicose veins, and enhance the stability of ankle joints.

And, stand on tiptoe motion still can move limbs and head, eliminate long time to use the head to concentrate and suddenly stand and in front of the black, head dizzy disease.

Most importantly, it can avoid damaging the knee, which is a good exercise for many elderly people whose knees are not very good.

In addition, tiptoe has a lot of unexpected benefits:

1

Subsidies for kidney

Kidney qi is weak, kidney Yang is insufficient person, often have be afraid of cold be afraid of cold, sufficient heel is cold painful, the symptom such as dropidity of lower limbs, bump heel can subsidize kidney gas, in order to promote the tongyang gasification effect of kidney gas, and the effect is apparent.

2

Prevention and treatment of low back pain

As a result of wind cold and damp evil guest enters bladder classics, cause qi blood to run not free, not general is painful.

Stimulate bladder classics to be able to open classics gas, general rule is indolent, because this can stimulate the dian heel method of bladder classics, still can prevent and cure lumbago, cervical vertebra is ill, hind have a headache.

3

Stroke prevention

Traditional Chinese medicine believes that every stroke is the Yin sheng Yang deficiency syndrome caused by the failure of the true Yang, and cerebral hemorrhage is the symptom of Yang qi chong caused by "Yin sheng ge Yang".

Yang qi is rushed on, gather at brain head, central nervous system can get more than weekday the stimulation of a few times.

Stimulation heel not only can stimulate cerebra qi blood to run, more important is to be able to induce float Yang to descend, from bladder classics, kidney classics and return to plantar bottom, this is a kind of latent Yang method.

4

Prevent and control urinary obstruction

Male urinate is not free, according to western medicine, it is prostatic disease, see at prostatic hypertrophy more, prostatitis.

From the perspective of Chinese medicine, it is caused by adverse bladder gasification. Stimulating the heel is a trick to treating prostate disease.

Specific tiptoe exercises

soothe lower back pain

A step stool with

Stand at attention with your feet together and your hands at your sides.

Then slowly stand on tiptoe, hold the ground firmly with your toes, then drop your weight from your toes to the ball of your feet, relax your body, and finally do a free fall movement, allowing your heels to tap the ground, causing a gentle shock, along the legs up to the upper body.

When you've done it a few times, you'll feel good all over and the aftertaste will be endless.

On tiptoe

Take 30 to 50 steps at a time, taking a short break, then repeat several times at a pace that feels comfortable and relaxed. Initial practitioners can hold on to the wall, skilled after the use of external objects.

On tiptoe

Knee and thigh keep level, can put two mineral water bottles or pets on the thigh, for weight training, each tiptoe tip 30~50 times, the speed can adjust itself.

Lying on the hook toe

When lying in bed rest, double leg and approach unbend, will tiptoe hook one put, can two feet do together, also can undertake one foot exercise. Stop and rest if you feel discomfort in your calves. Do it 20 to 30 times at a time, and pace yourself.

Tips:

1, bump heel to step by step, never too hard, otherwise easy to lead to heel pain. If it causes pain, don't worry. Take a few days off and soak your feet in hot water.

2, additional, play chess, play CARDS, play computer or long standing immobile, it is best to do a tiptoe exercise around 1 hour, can make lower limbs blood flow smoothly, not because of sitting for a long time lower limbs numbness.

I did not expect to often tiptoe, there are so many health benefits!

Audit: lu pharmacist

Editor: three seven little sister

What's new: research has found that tai chi relieves back pain – InfraredHeatingTherapy | lower back pain/back pain/chronic back pain

Research has found that tai chi can relieve back pain. Back pain is a major problem in many people's lives. There are many reasons for back pain. A, zhou yu

Study finds tai chi relieves back pain

Back pain is a problem that affects many people's lives. There are many different causes of back pain, but not all of them need to be solved by taking painkillers.

Yoga: studies show that patients with lower back pain who attend yoga once a week for three months show significant improvement in physical function. The results were far better than those of patients receiving conventional medical care, such as oral medication, or physical therapy. Stretching is as effective as yoga for treating back pain, but the main areas of exercise are the trunk and legs.

Massage: patients with chronic lower back pain who massage once a week report less pain after 10 weeks.

Acupuncture: acupuncture has played a key role in relieving chronic back pain. One study found that patients who received acupuncture were more likely to experience reduced back pain than those who received routine care.

Strength training: a fitness instructor offers a test: stand with your back against a wall, with your shoulder blades pressed against the wall. If you can't hold this position for as long as you can sing happy birthday, you'll need to work on your back and core muscles. Increased muscle strength in these areas helps prevent and reduce back pain. The four strength training moves available include chair drapes, up-slope pushups, squats, and bow rows.

Reduce stress: maintaining mental health is also crucial to avoiding back pain. When people are anxious, the body reacts with a "fight or flight" response, causing muscles to tighten and ready for action. A study by European researchers suggests that people with negative emotions and anxiety disorders are more likely to experience back pain.

Meditation: several scientific studies have shown that meditation can reduce back pain. Patients with back pain experienced significant reductions in pain and psychological distress after practicing a meditation therapy focused on releasing anger. In another study, meditation practitioners reduced pain levels by 40 percent.

Spa treatments: a 2013 study showed that sedentary adults who received spa treatments five times a week experienced less pain and improved quality of life after two months. Another small study found that spa treatments also helped reduce lower back pain in pregnant women.

Tai chi: practicing tai chi for 40 minutes twice a week for 10 weeks reduced pain intensity in patients by 13%, according to a 2011 study by the American college of rheumatology.

[editor: zhai tingting]

Doctor: there is no cure for this disease. People who often feel pain in their lower back should be careful! – InfraredHeatingTherapy | lower back pain/back pain/sciatic nerve pain

Office workers sit in the office for a long time and seldom go out for activities. As a result, they spend too much time in front of the computer, which may lead to spondylitis. Ankylosing spondylitis is not a rare disease, the incidence rate of which is 0.3% in our country. Middle-aged men and women aged 36 to 48 years are more common, and it is a disease that may gradually cause serious disability.

Expert introduction, ankylosing spondylitis (as) it is to point to a kind of with spinal column is main pathological changes chronic disease. Linchuan performance for back pain, often dull pain. As the disease progresses, the symptoms will gradually worsen, and chest pain will occur, chest expansion will be limited, and it will be difficult to lower the head, back and turn the neck from left to right. In severe cases the patient has difficulty turning over. The pain was more pronounced at night. Some patients sleep to the night will be painful to wake up, walk a few steps after the bed, a few activities, pain can be reduced, to fall asleep again.

It mainly involves the sacroiliac joint, causes spinal rigidity and fibrosis, and causes bending motion disorder. For young male patients, the hip joint (crotch) needs to be protected. The damage of this joint is highly disabling and seriously affects the patient's quality of life.

However, this condition is very distainging because the patients' initial symptoms are not obvious, and the self-diagnosis of early diagnosis is basically due to sciatic nerve pain caused by sitting for a long time, because the lower back pain is very easy to be misjudged before taking a film, and often suspected as bone hyperplasia or sciatic nerve problem, until the film can be diagnosed.

This is because the general course of immune rheumatic disease is slow, sometimes it is difficult to make an immediate diagnosis at the first visit.

So here are a few things to find out as early as possible about the so-called inflammatory back pain:

The age of onset is less than 40 years old, and the symptoms of back pain develop slowly. When I go to the hospital for treatment, I have experienced back pain discomfort for more than three months. Sometimes, I wake up in the morning and feel a stiff feeling in my back, which makes me unable to move. If you find yourself with any of the above mentioned symptoms, please go to the hospital in time, do not delay to the serious illness before going to the hospital for treatment, so that the effect is not only slow, the cost and time is longer.

Early detection and early treatment, the treatment effect of ankylosing spondylitis is quite good. Although there is no cure for the disease, 90 per cent of patients manage it well and work normally. How do we prevent ankylosing spondylitis?

First of all, the most important point is to insist on regular exercise, because exercise can enhance physical fitness, through the movement of the body, make the body fever, thereby improving resistance, the whole body circulation of qi and blood, regulate the balance of Yin and Yang in the body, day long can achieve to enhance the constitution.

As the saying goes, laugh 10 young, so, must maintain the mood is happy, because your spirit maintains cheerful words, general disease will not lead to upper body, the disease and the person's mental state has very close relationship, therefore, seven feelings inside the injury can directly cause disease.

In addition, it is pay attention to the prevention cold, damp, the cause of the disease, have close relationship with the invasion of the wind cold dampness, etc, so during the summer, it is important to pay special attention to the indoor temperature, air conditioning is best at 26 degrees or so, and ice water air conditioning is used to avoid as far as possible, if you have a cold or fever, to increase or decrease in clothes in time, keep body temperature condition.

In daily life, it is necessary to keep the living and working environment dry and clean, pay attention to diet hygiene, drink more boiled water, eat more fresh vegetables and fruits, and avoid holding back urine and constipation.

Finally, go outside to bask in the sun more, use ultraviolet ray and illumination to clear moisture in the body, as long as you do these, ankylosing spondylitis can be avoided basically.

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Back pain is not a minor problem and timely treatment is key – InfraredHeatingTherapy | back pain/back muscle pain/for back pain

It's a symptom that many of our friends have, and many of us suffer back pain from office work. So how to relieve this pain, no way, or change the job, change the kind of don't have to do this work, such as running business, stand at the counter. However, these hours are long, will cause physical discomfort, can not always be spent in the job. So what do you do? What are some good ways to relieve back pain? In fact, it is very important to exercise regularly. This is also very good for back pain, can relieve a lot of it.

What are the causes of back pain

1. Overweight or obese

Whether it's getting fat or tilting your pelvis forward, experts say the body needs the change to maintain balance, but it also puts pressure on your lower back and increases the risk of back pain. The study found that eating at least three servings of whole-grain foods a day reduced belly fat by 10 percent.

Wear the wrong shoes, such as high heels and flip-flops

According to experts, walking normally involves landing on the heel first, while walking in high heels involves landing on the toe first, which puts a lot of pressure on the knees, hips and back.

Wearing high heels can also change the balance of the body, causing uneven stress in the spine, leading to a arched back and increased joint pressure. This instability worsens pain from the knees to the back, increasing the risk of injury. Wearing flip-flops for too long can also lead to unstable feet, which can lead to problems.

3. Relying too much on your smartphone or tablet

Experts say prolonged hunching over mobile devices such as phones or tablets can lead to overstretching of the muscles in the neck and back, affecting the lower back and increasing the risk of back pain.

4, the office chair is too comfortable, sitting at a desk for a long time

Even expensive, ergonomic and comfortable office chairs can hurt your back, experts say. The study found that sitting for long periods of time not only reduced blood flow to the discs, but also put 30 per cent more pressure on the spine than when standing or walking.

5. Bras don't fit

Experts say women with larger breasts suffer more from gravity, which can lead to lower backs, than smaller women. The right bra minimizes stress, while the wrong one can exacerbate back muscle pain.

6. Too much psychological pressure

Experts say the muscles in the back can also become tense from emotional stress, which can lead to stiffness in the muscles of the whole body, including the back.

Sit for an hour and get up and walk, stretch, or stand up and shake. In addition to communicating with colleagues and going to the bathroom, you can also take more water and wash your hands. Depending on your situation, walking more can help your body balance stress.

2. Put a cushion behind your chair to take the pressure off your lower back and sit in a different position if you feel uncomfortable. Stretch, relax your spine, and breathe.

3. Don't sit down right after lunch, walk around and relax.

4. Get up early or exercise for about 10 minutes before going to bed. Run, jump rope or do some pushups, sit-ups, or simple yoga moves.

5, might as well every interval period of time, the left and right sides shakes double leg 5 minutes, can improve circulation of lower limbs, slow the stiffness of knee leg, waist. Stand to extend the foot, tiptoe upward to inside become warped, make the backside meridian of whole foot feels ache, make the circulation of the foot changes gradually good.

White-collar friends back home, should choose to nest in the sofa with a remote control to watch TV. In fact, such practice is not healthy, because sitting in the company office for a day, if you do not exercise at home at night, physical fitness will gradually decline. You can choose to set the TV remote a little farther away, then get up and manually adjust the TV when you change the channel, which will give you the effect of back movement or even whole-body movement.

7. Use TV commercials to do simple anti-stress activities, such as leg pressing, squatting, washing dishes, pouring water, filing and so on.

8. If you can afford it, you can buy a treadmill and keep it at home. White collar friends who have unfinished work, or have a reading hobby, can run at home while reading. However, it is important to note that the speed of the treadmill must be slowed down, so as to ensure that there is no accident and bring injury to the body.

9, in order not to be found, we can choose to set a number of alarm clocks in the phone, and then write a few minutes to do up exercise, stretch exercise, walking, etc., in a fixed time to carry out the corresponding exercise, adhere to it will form a habit.

10, you can walk backwards on the ground, knees do not bend, while swinging arms evenly breathe, every morning for half an hour.

11, with both hands ye a towel, lift the top of the head, and arms straight, tiptoe, forward 10 minutes, and then backwards 10 minutes.

Back pain what to eat

Whole grain

Whole grains are high in dietary fiber, and if your stomach is healthy, eating whole grains can help. Whole grains are a good source of magnesium, which has been shown in animal studies to provide relief.

ginger

Ginger is a spice that we often eat in our daily life. Ginger contains gingerol, gingerolone and other active ingredients, with analgesic effect, is the best pain killer in ancient times. This is also for when to drink brown sugar ginger tea, and not just because ginger can dispel the wind warm palace.

Olive oil

Olive oil, known as "liquid gold," is rich in antioxidant polyphenols and saturated fats, which can relieve pain such as bone fractures after exercise.

salmon

Salmon and mackerel contain omega-3 fatty acids, which are pain killers. However, certain substances found in mackerel can be harmful to people with high levels of uric acid, so relieve back pain, hand pain… Stick to salmon two or three times a week.

nuts

Nuts such as almonds and walnuts also contain small amounts of omega-3 fatty acids and antioxidants, which can help with pain. Office workers can add a nut salad to their afternoon snack.

Conclusion: in order to effectively alleviate nun, everybody is much more attention to their own schedules, for example, when it comes to work at the time of don't delay work, we can appropriate exercise in the office, stretch, stretch your legs on the still more effective pain relief, but now people working rhythm is faster, which have time to exercise, that also can return to home, after dinner, go to the park with my family running, this is also good. Of course, the daily diet is also more attention, healthy diet will better maintain our body.

Out of 10 yoga sequences for back pain relief (collectible), there's always one you want! – InfraredHeatingTherapy | back pain relief/lower back pain/back pain

As is known to all, yoga to relieve back pain has very good effect, therefore, whether yoga enthusiasts or yoga teachers, attaches great importance to relieve back pain yoga practice, recently there are a lot of the blessed one, direct messages my yoga asana sequence on the lower back pain, in fact, alleviate the yoga postures of humeral back pain as well as related sequence, in the platform has been pushed many times, here today and do a summary, the sequence of yoga, relieve back pain associated summary to you, hope you can help to you!

1 set of

get relief from back pain

2 sets of

get relief from back pain

3 sets of

get relief from back pain

Set of 4

The first and fourth sets of yoga sequences are mainly for relieving upper back pain. For patients with shoulder and neck pain, the above sequences also have a good effect.

5 sets of

get relief from back pain

Set of 6

get relief from back pain

Sets 5-6 are mainly for patients with lower back pain. If lower back pain is accompanied by lower back pain, the above sequences can also be used to practice and relieve pain.

Set of 7

get relief from back pain

8 sets of

get relief from back pain

Series 7-8 is the yoga sequence of Yin yoga to relieve back pain. Those who like Yin yoga can choose the above two sets of sequences.

9 sets of

get relief from back pain

10 sets of

get relief from back pain

Set 9-10 is a holistic yoga sequence for back pain relief, whether it is shoulder neck upper back pain or lower back pain, the above sequences can have very good results.

Yoga can be as good as physical therapy for lower back pain – InfraredHeatingTherapy | lower back pain/back pain/chronic back pain

The study supports the scientific case for yoga as a potential treatment for back pain. Although the discipline has a medical following, there is little evidence of its effectiveness.

Various forms of yoga practiced outside India emphasize body postures, movement and controlled breathing. Its popularity has spawned an industry of retailers, studios and media companies catering to practitioners. Enthusiasts often tout the health benefits of yoga, especially its ability to reduce stress and improve health. But skeptics say more research is needed to verify the claims.

A team of researchers from several U.S. institutions studied more than 300 ethnically diverse, low-income patients with chronic back pain. They divided the patients into three groups, assigned a weekly yoga class, another weekly physical therapy session, and gave a third control group a book and regularly mailed newsletters on pain management.

The study's lead author is Robert saper, director of integrative medicine at Boston medical center.

Saper and his colleagues found that weekly yoga classes helped manage pain almost as much as physical therapy, not just education. Users of physical therapy and yoga used fewer painkillers than the control group.

The researchers published their findings Monday in the journal of internal medicine.

"Given the complex factors that influence the diagnosis and outcome of chronic [lower back pain], it is unlikely that any one treatment approach will be helpful for all or most patients," said the accompanying editorial by uc San Diego physicians. Researchers Douglas g. chang and stefan g. kertesz are doctors and researchers at the Birmingham veterans affairs medical center and the university of Alabama.

"Nevertheless," they wrote, "as saper and his colleagues show, yoga offers real benefits for some people without much risk."

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