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.


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.


A set of multi – muscle spine exercises to relieve pain all over the body – InfraredHeatingTherapy | lower back pain/back pain/lumbar spine

This set of multiple bifous muscle spinal health care movement, fusion of basic medicine, anatomy and sports mechanics, solve the human body parts deep and recurrent pain! Even if sitting in the office, you can also find 10 minutes to exercise, ease the pain all over the body!

Multifarious muscle is composed of a lot of small bundle muscle, symmetrical in vertebra seam two side, can carry out the small movement between deep and fine vertebra, maintain the stable action of spinal column, it is very crucial muscle group.

how to relieve back pain fast

The length of multifissured muscles in children is about 0.5 cm, and that in adults is about 2 cm, among which a section distributed in the lumbar region is the most obvious and the most developed. Therefore, chronic lumbago is often related to the regression of multifissured muscle strength function, and the endurance and stability of deep multifissured muscles become poor, and the superficial erectus spines will be overburdened.

If you think of the spinal system as a building, the steel in it is the bones, the cables are the muscles, the shock absorbers are the tendons, the water pipes are the nerves, and all these elements combine to make a complete building. Although the polyfissured muscles, which fit deep in the spine, are extremely small, they play the most important role in stabilizing the building of the human body.

One, wrist ache – turn wrist

how to relieve back pain fast

Step 1.Stand upright with the soles of your feet shoulder-width apart and your toes in line with the b line. Palms united, interphalangeal height upward toward the front of the center of the cervical spine, shoulders relaxed, arms inside lightly clip the ribs on both sides.

Step 2.Rotate slowly from between your fingers until your hands are facing each other, back of your hands against your wrists, keeping your spine upright.

how to relieve back pain fast

Step 3.Turn down with the middle finger as the guide, in sequence from the tip of the nose to the middle point of the throat sternum, also from the cervical vertebra to the front of the sternum. While the back of your hand is rotating, keep your wrists close together, shoulders relaxed to a horizontal line, and your back upright.

Step 4.The fingers extend along the front of the sternum, keeping the fingers, wrists, elbows and shoulder joints parallel to the floor.

Applicable object & effect:Long time use of the mouse, holding pens, slide phone, calculator, lactation and drawing work, fingers and wrist repetitive and excessive use, lead to peripheral nerves oppressed or nerve conduction is blocked, hand tight, bilge, pain, etc, all can improve the arm with the wrist of crossing their turn and related nerve, muscle caused by excessive fatigue state of numbness.

Training site from fingertips, wrist, elbow, shoulder, scapular, thoracic spine joints such as muscles, blood vessels, nerve torsional stretch.

Sore shoulders and neck – fold palms and pull neck

how to relieve back pain fast

Step 1.Stand with your feet shoulder-width apart. Keep your chest straight, neck still, eyes level, hands clasped, palms pointed at nose level.

Step 2.The head and neck neither bend nor back, the back of the hand to stick, palm point high point slowly turned to the nose.

how to relieve back pain fast

Step 3.The middle finger of both palms passes down the nasal tip to cervical vertebra level 1, and the multifissured muscle group starts cervical vertebra forward flexion.

Step 4.Tip your fingertips from your neck to your chin and push forward, keeping your wrists together and your thumbs down. Cervical spine alignment, both hands ready to return to the original hand clasp.

Applicable object & effect:Suitable for computer clan, clerical clan, drama fans, mobile game clan, postpartum nursing, elderly and other long-term head and neck posture too long people. By training the extension and contraction of the multifissured muscles of the cervical spine, the pain and discomfort of the head, shoulders and neck can be relieved.

Lower back pain – push back slightly

how to relieve back pain fast

Step 1.Back away from the back of the chair, spine straight. Feet shoulder-width apart. Both hands are at ease in the lumbar spine position. Inhale with your back straight and eyes straight ahead.

Step 2.When exhaling, the lumbar spine is pushed backward, the thoracic spine is bent forward, and the multifissured muscles are stretched. Both hands slide from the lumbar spine to the navel.

Step 3.Inspiratory sequence will be the tail vertebra → lumbar vertebra → thoracic vertebra multi – fissure muscle contraction. Fingertips relaxed, pull from the shoulder joint, with a section of a multi-split muscle contraction sequence, two elbows cross in front of the thoracic vertebra.

Step 4.The shoulder joint continues to be pulled toward the ceiling, the arm inside is close to the ears, and extends vertically upward, keeping the spine intact and straight.

Applicable object & effect:Suitable for lower back pain, long sitting, long standing, long-distance transportation, late pregnancy, the use of limited space to stretch the lumbar fatigue, improve the coccyx compression problem. When the lumbar and coccygeal multi-split muscle group contracts, it can activate the muscle group of the back. In addition to the blood circulation driven by the resistance to gravity, the lumbar back push and straight action can also deeply stimulate the intestines and stomach, achieving self-massage effect.

Knee pain – push back on hip

how to relieve back pain fast

Step 1.Stand with your feet shoulder-width apart. Put your hands up and clasp them inside your hips. The spine maintains a neutral line.

Step 2.Straighten your knees with your weight behind your heels and tailbone. Body forward bend, lumbar and coccygeal multi – split muscle group light contraction, forward tilt to maintain the back line.

how to relieve back pain fast

Step 3.Knees slightly squat, drive the tail spine back. The lumbar spine stretches, causing the lumbar coccyx and pelvis to change position and stretching the muscle fibers of the multifissured muscles.

Step 4.Drive lumbar vertebra from coccyx, let rachis appear c shape from the side, extend whole muscle group of many fissure muscle, let nerve compression alleviate a little.

Applicable object & effect:Through stretching and flexion of the knee to stretch, further alleviate knee pain, at the same time can stretch the lumbar fatigue, improve the coccygeal compression problem.

Sore soles of feet – lift knee to waist

how to relieve back pain fast

Step 1.Back away from the back of the chair, spine straight. Feet shoulder-width apart, feet on the ground. From the palms of the hands to the elbows, elbows at shoulder level, with the center of the neck and chest spine.

Step 2.When inspiratory, lumbar vertebra and coccygeal vertebra maintain much fissure muscle group is stable, elbow joint is pulled down, both hands turns over for hand back to stick. Stand on tiptoe with the ball of your foot off the ground and move the knee up.

how to relieve back pain fast

Step 3.Exhale from cervical vertebra → thoracic vertebra → coccyx vertebra bend, extend the multifissured muscle group. Keep your toes on tiptoe and the balls of your feet off the ground, lifting your knees. When bending your body, turn your fingertips from up to down in sync with the back of your hands facing each other.

Step 4.The inhaling arm gradually flattens out in front of the thoracic spine. Step back on the balls of your feet and relax your knees. Keep your spine intact and straight.

Applicable object & effectSuitable for the elderly and lower back pain, sitting, standing for a long time, after pregnancy, in addition to foot movement can relieve foot pain, at the same time can stretch lumbar fatigue, improve the tail compression problem.

Raise the knee and bring the waist to combine the pressure relief action of the foot arch with the contraction of the lumbar and coccygeal multi-split muscles, which can drive the back muscles to activate the collateral circulation and the lumbar coccygeal muscles.

At the beginning of the movement, the thoracic spine of the upper body is centered. Then, the muscle strength and tension of the multifissured muscles of the lumbar spine and coccyx are trained to drive the movement of the knee joint and ankle joint, stimulate the peripheral blood circulation, increase the muscle elasticity between the spine and spine, and reduce the nerve compression.

Body stiffness – bend backward

how to relieve back pain fast

Step 1.Move your back away from the back of your chair and look straight ahead. Keep your feet on the ground horizontally. Place your fingertips toward the ceiling with the center of the cervicothoracic spine.

Step 2.Exhale cervical vertebra forward bend, drive to coccygeal vertebra many fissure muscle group to extend. The fingertips of both hands are pulled down from the eyebrow center to the cervical vertebra to the thoracic vertebra to the lumbar vertebra, which drives the back of the hand to attach to the wrist joint. At the same time the wrist and elbow joints are pulled down toward the floor.

how to relieve back pain fast

Step 3.Inspiratory fingertip is guided from coccyx → lumbar vertebra → thoracic vertebra multifissured muscle is pulled and straightened. Abduction of both hands parallel to stabilize bilateral multifissures.

Step 4.Exhale and pull your arms forward to stabilize the spinal muscular endurance, and finally return to the original position of the spine straight.

Applicable object & effect:Suitable for obese people, pregnant women, elderly, and the burden of the upper body, lower limb joints can not bear weight. This motion can move the deep vertebra of narrow space, improve lumbar because sit for a long time, stand for a long time the muscle group that suffers compression, to thoracic vertebra and heart and lung also is a kind of slight muscle strength exercise.

(this article from the network, if there is infringement, please contact delete)

Look back on the past

3 step rehabilitation treatment, bid farewell to patellar tendinitis

New mom holding baby often arm pain? Rehabilitation and remission, just these 3 steps

8 moves, 7 weeks to get a firm body, pelvis thighs three inches

Is lumbago equal to nephropathy? All 4 diseases cause back pain! – InfraredHeatingTherapy | lower back pain/back pain/lower back

Is lumbago equal to nephropathy? All 4 diseases cause back pain!

In our daily life, we often hear the following dialogue:

"Alas, I recently waist a little ache, do not know how to return a responsibility."

"Well, have you got kidney disease?"

After all, kidney problems are no small matter. If they can't be cured, they will be over. This kind of negative mood is very adverse to the health of the body, so small make up here to tell you, back pain does not mean kidney disease, cause back pain there are many reasons, you must not scare yourself!

1. Lumbar muscle strain

What should consider above all when happening lumbago is oneself have twisted recently waist or motion way is improper, caused lumbar muscle strain thereby. Lumbar muscle strain is a kind of chronic injury inflammation, prone to repeated attacks, will increase when tired, will reduce when rest, temperature is too low or humidity is relatively high, may also increase back pain.

how to cure lower back pain

Some patients after twist to the waist is often go to the pharmacy to buy a box of plasters his post, a home have a rest over it, later also do feel waist pain eased, but it's so easy to leave, to develop into chronic low back pain, so you'd better to check the orthopaedic detailed, especially the elderly, more cannot ignore.

2. Lumbar degeneration

The lumbar vertebra of the person is the accumulation that can grow as the age, motion time and degenerate gradually, but if do not take care of at ordinary times, or produce sprain, spasm, produce joint problem possibly ahead of time, evolve even lumbar intervertebral disc protrusion, these can cause the ache of lumbar, must treat as soon as possible.

how to cure lower back pain

3. Urinary system diseases

This is the "nephropathy" that a lot of people worry about, nevertheless urological system does not have kidney only, besides a few kidney problems can cause lumbago, for example: obstructive nephropathy, polycystic kidney, nephroptosis, renal abscess is waited a moment, the tumour of any place of other such as urinary tract stone, urological system also can cause lumbago.

When happening urological system disease nevertheless, can have lumbago only a symptom, the body still can have other expression, be like: albuminuria, hematuria, oedema, hypertensive or urinate is urgent, urine is painful wait a moment, everybody needs more attention, when discovering these symptoms, must treat in time.

4. Reproductive diseases

how to cure lower back pain

Common in women, for example: endometritis, appendicitis, pelvic inflammatory disease and so on. Additional, female is in menstruation, also can accompany sometimes the lumbago of different level; During pregnancy, as the baby grows up, the pressure on the waist will gradually increase, which will also be prone to lower back pain.

To sum up, there are many reasons that cause lumbago, whether it is a kidney problem or comprehensive consideration. If the pain recurrent, lasting longer, it is best to go to the hospital to check, carefully examine the cause of disease, in order to treat the disease, as soon as possible.

Waist ache presses these acupuncture points, alleviate ache to be quick! – InfraredHeatingTherapy | lower back pain/back pain/backache

Make a fist with both hands, put the tip of the fist on the two sides of the shen shu point, press clockwise and knead first, then press counterclockwise and knead. Insist to press knead this acupoint every day, have nourishing Yin zhuangyang, kidney-tonifying waist function.


Gv 3 point

The lumbar yangguan point is in the depression below the spinous process of the fourth lumbar spine, about level with the iliac ridge.

Left hand or right hand clenched fist, with the tip of the fist placed on the waist yangguan point, repeatedly pressed. This point is the place where the Yang qi passes through the meridian. It can be massed every day to dredge Yang qi, strengthen the waist and knees, and benefit the lower yuan.


Beneficiary den

Lumbar point is located under the spinous process of the fourth lumbar vertebra, with a depression of about 3.5 inches, which is flat with yangguan point.

Both hands clench fist, press knead this acupoint with fist tip, can have the effect that invigorates blood to clear collateral, healthy waist is beneficial kidney.


Bilateral acupuncture point

Weizhong acupoint is at the midpoint of the popliteal cross grain behind the knee joint.

back pain remedies

Both hands rub to heat, take knead with both hands at the same time (with thumb and the other four fingers point to the abdomen relative force) two lower limbs weizhong point, time about a minute. It can relieve pain and relieve spasmolysis.



With the hand four fingers hold the thumb into a fist, with the back of the fist rhythmically percussion lumbar spine on both sides to the caudal sacral department, left and right percussion 36 times, with blood circulation tongluo, strong muscle and bone function.


Wipe the waist

Rub hand to heat, with two palm face clings to lumbar vertebra two side, on one is 1, brush continuously 100 times. It has the function of warming and dispersing cold, strengthening waist and benefiting kidney.

How to prevent lumbago daily?



It hurts most to bend one's back and stretch one's head. Almost everyone sits in the wrong posture in front of a computer, hunched over and craning their neck to look at a monitor for hours at a time. This can lead to cervical spine and shoulder flexion, leading to severe pain in the back, back and neck.

back pain remedies

Correct posture:Choose a chair with adjustable height and back Angle; Monitor is not too close to the seat or too far; Sit with your knees, thighs, back, and elbows at a 90-degree Angle. Consciously bring your chin in and open your chest and shoulders to help you breathe easily.



Sitting on your chin causes back pain. Many people are accustomed to sitting on their chin, especially in meetings or thinking. This is a very bad position for the cervical spine and can cause headaches.

Correct posturePotential:Want toGet up and walk or put your hands on the back of your neck and do some neck twists to keep blood flowing to your brain.


Lowering the head and containing the chest affects the heart and lung. Experts say the most common way to feel tired is to walk while looking down at the road.

back pain remedies

Correct posture:Look up straight ahead, when taking a step, should let ham drive crus. The use of "little trot" to increase the frequency of the movement of the legs, to strengthen the heart and lung function is good.

Watching TV

Paralysis affects breathing and digestion. Lazily sits on sofa, the body looks to get loosen, squeeze the living space of viscera not only so actually, still cause lumbar muscle strain easily.

Correct posture:Choose a bit taller, a bit harder sofa. If the sofa is too soft, add a cushion. If the seat is too deep, why not put a back pillow behind your waist to keep your back upright?


One side of the spine suffers. On buses and subways, people can be seen standing askew. This stance causes stress on both sides of the lumbar spine to be uneven, leading to back pain.

Correct posture:Legs erect, calves and abdomen slightly tightened, center of gravity slightly forward, eyes level ahead. If you want to stand for a long time, switch your center of gravity every 10 minutes with a "sit back" motion.

Down the stairs

Kicks load the joints of the legs. Some people walk unsteadily down stairs, especially hurting their knees.

Correct posture:The knee should be perpendicular to the toe. For example, when stepping out of the right foot, the right knee should be as relaxed as possible so that the weight of the body can sink into the bottom of the foot. It's best to land on the sole of your feet and avoid rocking from side to side.


Lift only the calf knee to suffer. Why do some people look lithe when they run and others look sluggish? Experts say poor running posture can hurt your body and cause fatigue.

Correct posture:When running, through the upper arm, hip joint, thigh, leg linkage to the leg "send out", landing knee slightly curved, feet from heel to front palm "rolling land", this posture muscle most energy saving, knee pressure is small, the most adequate cardiopulmonary exercise.

Different causes of lower back pain

The first is lumbago, such as a heavy stone in the waist, not to pitch, pitch is pain

This kind of lumbago, pass it is because bedroom thing or labor is overmuch, feel rheumatism and become again, hurt kidney when must fill kidney, but the key is a lot of people, took the medicine that fills kidney, more and more painful however, is this why? Because did not understand, is actually the gas of the waist umbilicus did not go out, rheumatism into the kidney can not go out of the reason, so must benefit the gas of the waist umbilicus first, dispel wind benefit wet, and then tonify the kidney, can heal.

The second is to move on the back pain, and then feel empty in the waist

This kind is kidney Yang deficiency normally, but cure method, must Yin and Yang namely aid, when fill Yang, add the medicine that fill Yin, so called no Yin is not enough to give birth to Yang reason.

The 3rd kind is lumbago day is heavy night light, urinate at the same time difficult under, and diet does not change

This kind of lumbago, a lot of people think is kidney empty, it is the water of bladder actually closes also, namely bladder has Yin cold, Yin closes, Yang caikai, bladder Yin closes and make kidney to make pain.

The fourth is a person in a serious illness, back pain like to break the general, a long time that become a slouch

This is moisture enters kidney palace, because be taken by mistake normally the medicine of invigorating kidney Yin and cause, but this is the deficiency of kidney apparently, and the medicine of invigorating kidney Yin damages kidney however? The key is a serious back pain, often spleen wet, at this time to nourish Yin with tonic, wet on the wet, there is no pain?

back pain remedies

The fifth type is backache caused by a fall injury, which should never be treated as backache

This is blood stasis, but can not be added to the treatment of blood stasis invigorating blood, because the kidney is a tonic, add blood, will damage the kidney.

The sixth kind of person because of air conditioning, fan or outdoor camping, feel cold and wet gas waist pain

This is the cold evil into the bone marrow, very difficult to disperse, the treatment of tonifying kidney Yang to drive away the cold evil.

back pain remedies

A lazy posture is good for the back, scientists have claimed – InfraredHeatingTherapy | lower back pain/back pain/neck pain

This article was compiled by the daily mail and reference news

Since childhood, teachers and parents have asked us to "sit up straight", not hunched over or slumped on the sofa.

But new evidence suggests that sitting down with your whole body relaxed may be good for your back. Is it true?

back surgery

Sit up straight! Stop slouching! It's a familiar order barked at us since school days — and it remains the golden rule of how to sit.

Sit up straight! Don't slouch! It's a command we've been familiar with since school days, and it's been the standard rule for proper sitting.

It 's been balancing a book on your head, or imagining a piece of string pulling your shoulders forward the between, we' ve tried all the methods to practise good posture.

Whether it's balancing a book on your head or imagining a rope connecting your shoulders to the roof of your house, we've tried all sorts of ways to practice "good" sitting.

back surgery

"The best of us" stills source: douban

Health officials have long warned that slumping, whether at a computer or in front of the television, is aSure – the fireRoute to crippling back and neck pain — or worse.

Health officials have long warned that whether you're sitting in front of a computer or a television, slouching in a posture can lead to shoulder and back pain or worse.

back surgery

Our dedication to a perfect seated position has fuelled the an – industry, geared to getting us to sit up straight, we spend billions of pounds each year on posture correcting chairs, Apps and even clothing — but emerging evidence suggests thatSlouching may not be so evil after all.

Our obsession with the perfect sitting position has driven the industry, and it has also driven us to sit up straight. We spend billions of pounds a year on chairs, apps and even clothes to correct our posture, but new evidence suggests slouching may not be so bad after all.

In fact, with research indicating thatSlumping may help to keep our spines in shape, experts are starting to advise against sitting up straight.

In fact, studies have shown that slouch helps maintain the shape of the spine, and experts are beginning to advise against sitting so straight.

back surgery

A lazy posture relieves joint and muscle pain

It has had been thought that sitting slumped, with the shoulders hunched and back arched, can put excess strain on thevertebraeIn the spine.

It is thought that sitting hunched – with shoulders hunched and the back arched – puts excessive pressure on the spine.

This is because as the upper body leans forward, the weight of the brain and head -, forcing the spine to carry a heavier load.

This is because, as the upper body leans forward, pressure from the brain and head increases, forcing the spine to bear a heavier load.

But a slew of studies now suggests this is unlikely to cause thecascadeOf back troubles previously predicted.

But now there is a body of research suggesting that this pose is unlikely to cause the chain of events previously predicted.

In fact, sitting slumped can keep the spine intact and even ease to be and muscle pain.

In fact, sitting hunched over your back can protect your spine from injury and even relieve joint and muscle pain.

In one 2018 paper, slump – sitting postures were seen to help the to happens the amount of fluid in between spinal discs, reducing stiffness. The posture was also seen to happens spinal height over time.

In a 2018 paper, researchers concluded that hunched posture helps increase lubrication between the discs and relieve stiffness. This position also increases the height of the spine over time.

Physiotherapists at the university hospital of north tees in stockton – on – tees who carried out the study concluded that some slouching can dojo.provide a valuable alternative to upright sitting "in Patients with lower back pain.

Physiotherapists at northtees university hospital in stockton, UK, who carried out the study, concluded that for patients with low back pain, sometimes slouching "is a good alternative to sitting straight".

In addition, Australian studies have found thatThe when interspersed with periods of sitting upright, slouching can relax strained Muscles in the core and legs.

In addition, Australian studies have shown that alternating a slouchy sitting position with a straight one relaxes tense muscles in the core trunk and legs.

back surgery

Source: douban

London – -basedosteopathGavin Smith explains:"While sitting straight activates muscles in the abdomen and pelvis and back, slump – sitting relaxes them."

"Sitting up straight activates the muscles in the abdomen, pelvis and back, while slouching relaxes the muscles," explains Gavin Smith, a London orthopaedic surgeon.

"Because these muscles are chronically over – active in people with lower back pain, some periodic relaxation of them is helpful."

"Because these muscles are chronically overactive in patients with low back pain, regular relaxation can be helpful."

"Alternating between comfortable and relaxed upright and slumped postures is probably the best way to sit at your desk."

'switching between a comfortable, relaxed upright position and a slouchy sitting position is probably the best way to sit at a desk.'

Trying too hard to sit as we are told to 5 – feet flat on the floor, the back straight and shoulders back with an s – shape curve to the spine – can backfire, More bugs are found in the middle back and breathing problems over time.

At work we are told to sit up straight, with our feet flat on the ground, our backs straight, our shoulders back and our spine curved in an s-shape. But sitting too hard in a straight posture can backfire, leading to tension in the middle of the back and breathing problems over time.

Solve back pain? Stand and sit

"According to some experts, providing you a get up and walk around every now and then, slumping is harmless.

Some experts say slouching is harmless as long as you get up and move around from time to time.

Gavin Smith explains:"Sitting or standing in any position for prolonged periods is unwise."And let's say that" slumping in itself is no worse for us than sitting up straight, provided we don't do it all the time."

Gavin Smith explains: 'it is unwise to sit or stand in any position for long periods of time. As long as we're not slouching all the time, the posture itself is no worse than sitting up straight."

In studies published in the journal spine, Australian researchers found a combination of slumping and sitting upright was far superior to sitting in one position for maintaining a stable spine and strong muscles.

In some studies published in the journal spine, Australian researchers found that a combination of slouching and sitting up straight is much better than holding one position when it comes to keeping the spine stable and muscular.

Another study, published in the journal ergonomics supports the benefits of switching positions throughout the day.

Another study, published in the journal ergonomics, supports the benefits of switching your posture throughout the day.

Please answer 1988 stills source: douban

The researchers found that those only using "standing desks" had significantly more legs and back pain. The adjustable desks that allow some sitting and some standing are better, But Smith says they are not aCure -all.

The researchers found that leg and back pain was significantly worse in those who used only standing desks. Adjustable desks work better when you can sit or stand. But it's not a panacea, Smith says.

"If you are relaxed at a standing desk for an hour, then that is fine," he says. "but you should try not be in any one position for longer than an hour or so."

'if you stand at a standing desk for an hour, relaxed, that's fine,' he says. But try not to stay in any position for more than an hour."

Prolonged sitting eventually causes theglutealmuscles in thebuttocksTo become lazy and the hamstrings in the backs of the thighs to shorten and tighten.

Sitting for long periods of time will eventually result in lazy gluteal muscles in the buttocks and shorter and tighter hamstrings in the back of the thighs.

It – the risk of the back and shoulder pain as well as strains the when you get up to move immediately after sitting.

Sitting for long periods of time increases the risk of back and shoulder pain and increases the muscle tension you feel when you get up and move immediately after sitting.

This is according to most physiotherapists now warn against long periods of continuous sitting – but not slumping.

So instead of warning people not to slouch, most physiotherapists now warn people not to sit for too long.

What matters more than correct sitting posture is that you simply fidget, move around and change position regularly.

More important than the right posture is that you move around, move around, and change your posture.

Sedentary, lower back pain – 12 yoga poses to relieve pain – InfraredHeatingTherapy | sciatica/lower back pain/back pain

back pain remedies

Supine twist- spinal twist

Objective benefit: lumbar sacral joint relaxation, side psoas muscle relaxation, hip muscle extension.

Method: supine on the ground, bend left knee to the right side, right hand grasp right knee pull to the ground, left hand stretch and shoulder as high, turn head left. After holding for 1-2 minutes, lie flat for 1 minute, then turn to the other side and repeat.

Note: the left leg is roughly at a 90-degree Angle to the trunk, the right leg is extended, and both sides of the shoulder arms are sunk to the ground.

Variation: if it's too strong, bend both legs in the same direction; For more strength, bend your right knee toward your left hand and grab your right ankle with your left hand. Supine spine twisting has many variations in both hatha and Yin yoga. The key is to adjust the posture according to the individual body structure and state.

back pain remedies

4. Cat & cow pose — cat & cow pose

Objective benefit: to restore spinal flexibility.

Methods: starting with quadruped support, inhale and raise your head to lower the abdomen, lower the sacrum and extend the entire front of the spine. Exhale, lower your head, arch the sacrum toward the ground, and extend more to the back of your spine. Do dynamic exercises. Repeat 5-10 times.

Note: whether inhaling or exhaling, always keep your abdomen properly tightened and your spine always extended.

Changes: starting with the head, or the coccyx, can be combined with slow breathing, extending the spine section by section, giving the spine more flexibility and stronger body and consciousness connections.

back pain remedies

back pain remedies

5. The forward a fold – before bending

Objective benefit: relieve fascia pressure on the back and back of the thigh.

How to: stand slightly bent, legs slightly apart, exhale, from the hips, slowly to the front of the bend. Hold it here, feel your spine grow longer when you breathe in, pull in your ribs when you breathe out, pull in your abdomen toward your spine, and stay there for 1-3 minutes.

Note: some people have tense fascia on the back and back of their legs and may only bend forward to 90 degrees. For some people, it's easy to stick your belly to your thighs — just stretch yourself.

Variation: legs can be completely together; The hands can be at the sides of the feet or in front of the feet. The hands can also cover the elbows so that the whole upper body hangs like a coat on a hanger.

back pain remedies

Off the mat! Off the mat

Objective benefit: start the core strength of the waist and abdomen, stretch the spine and open the shoulder joint.

Method: start with quadruped support, exhale and push the pelvis back, extend the spine.

Note: this is the easiest pose for yoga club members to do wrong. It is also one of the most important basic postures in yoga. There are many key points. Beginners suggest learning from professional teachers.

Variation: bend your knees for the goal of spine extension; Use the back of your thighs as an extension target to straighten your legs and press your heels against the floor. The content contained in this asana can be spoken for 1 day.

back pain remedies

7. Child's pose- baby's pose

Objective benefit: complete extension and relaxation from the head to the coccyx and buttocks.

Method: 4 feet support type to begin, exhale coxal sits backward on heel, natural and relaxed.

Note: keep the weight of the buttocks back down. If the buttocks can't land on the heels, place a small pillow towel or something on the underside of the thighs.

Change: the hands are put forward naturally the most relaxed, bend elbow slightly, shoulder is sunken, experience the feeling that whole body sinks toward the floor, hind back and whole spinal column extend completely.

back pain remedies

8. Rabbit pose- rabbit pose

Objective: to extend the back of the neck and promote blood circulation in the head and neck.

Method: enter from infantile style, both hands hold heel backward, bend the head toward knee direction lets head fall to the ground naturally. Inhale and elevate the hips, hold 5-8 breaths here, or longer, exhale back into baby pose.

Note: based on the difference in body proportion, the head should land on the ground naturally and comfortably, without touching the knee.

Variation: the hands can be placed forward on either side of the head, giving more support to the head and neck and reducing the stretch at the back of the neck.

back pain remedies

9. Go through the needle

Objective benefit: lower back relaxation, lateral shoulder extension, lateral neck extension.

How to do it: start with four-foot support, keep your hips right above your knees and your thighs perpendicular to the ground, exhale and push your hands forward until the top of your head falls to the ground. Hold one breath. When the next exhale, stretch your right arm through your left armpit. Hold for about 2 minutes and repeat with a side switch.

Note: tighten waist and abdomen appropriately to maintain spine extension.

Variation: the right side of the head can land on a soft yoga block or pillow.

back pain remedies

10 pigeon pose- the sign of a pigeon

Objective benefit: hip muscle stretch, especially piriformis stretch, relieves sciatica.

Method: enter from the downward dog position, support the floor with both hands, exhale, bend left knee forward, rotate left thigh outward, right leg with extension down naturally, hip on the ground; Breathe in, support the floor with both hands, and raise your head to straighten your spine. Hold for about 2 minutes, return to the downward dog for 3-5 breaths, then switch sides and repeat.

Note: this is also a wrong high-incidence pose. Keep your knees natural to avoid knee pain. The hip drops naturally to avoid pain from hip compression.

Variation: may lie prone into the sleeping swan position. Beginners to keep the body comfortable and safe, under the guidance of professional teachers, then to increase the range of asana activity.

back pain remedies

11. Happy baby- happy baby

Objective benefit: to relax the lower back, buttocks and the back of the thighs and increase the range of motion of the hip joint.

Method: supine bend one's knees toward the chest, both hands grasp soles of feet outside, let ham press close to the body, ham crus shows 90 degrees. Hold for 2-3 minutes, then exhale and lie flat on your back to relax.

Note: this is a more Yin yoga pose. The range of motion of the hip joint affects the Angle between the legs and the position of the thighs. Find your comfortable position and park here.

Change: both hands can grasp ankle, ham, or cover with yoga rope, towel on foot, feel the stretch of lower back and massage can.

back pain remedies

12. Legs up the wall- stand up against the wall

Objective: to promote the blood circulation in the legs, relieve the pressure in the legs, and release the tension of the nervous system.

Method: I believe you can see the picture.

Note: the closer the butt is to the wall, the harder it is.

Change: before going to bed, do it in bed, against the wall for about 3 minutes, then rest.

back pain remedies

Uber said.

The above asana is a basic set of asanas, most people can safely practice, due to individual differences, still need to be careful, if there is any pain during the practice, immediately exit asana. For severe pain, it is recommended to seek the help of a physical therapist or a yoga teacher to develop a personalized program of exercises to seek changes in breathing, body posture, movement combination, daily life and other aspects.

"Yoga chain", the application core of the cloud service platform of yoga industry, is to link practitioners, yoga studios, yoga practitioners and people, things and things related to yoga together, and to use big data, cloud computing, artificial intelligence and other technologies to reshape the ecosystem of yoga industry.

C end group:

1. Experienced yoga lover;

2. White-collar workers, potential mass consumers in the future, practitioners in the yoga industry;

Link b:

1. Offline venues, online courses, new yoga retail, online interactive community;

WeChat service public number: yoga chain

Did you do the right thing about training for lower back pain? – InfraredHeatingTherapy | sciatica/lower back pain/back pain

Lumbago also is to have a lot of reasons to cause, have lumbar more common lumbar acute chronic injury or strain, lumbar muscle strain, ankylosing spondylitis, lumbar bone hyperplasia, spur, intervertebral disc protrusion, vertebra canal stricture, lumbar fracture, vertebra canal tumour, wait for a disease to cause lumbar ache. Strain of lumbar muscles are mostly because of long time tired, or excessive load waist movement in everyday life (for example, sedentary, long standing and often do repeatedly bend to hold the action of content) hurt or be involved in the waist on both sides of the muscle fascia cause inflammation of the fibrous tissue, there will be a waist ache pain and burning sensation, is generally overworked, weight after the pain, when resting, accentuate when tired.

A herniated disc can also cause pain in the lower back. The classic symptoms are lower back pain, sciatica on one side. Someone begins to be lumbago only, gradually just produces one side lower limb painful hemp, also some first lower limb painful hemp, produce lumbago after, ache slowly to coxal, ham, crus lateral reach plantar radiate. Besides this common still have lumbar vertebra bone spine, this disease can do not have a symptom for a long time, begin to appear lumbar back ache, stiff, after resting apparent and a little activity is improved instead but activity is overmuch aggravate, the symptom often aggravates when weather is cold or damp.

Spinal stenosis can also cause discomfort in the lower back. It is a type of disease that causes various causes to shorten the diameter of the spinal canal and compress the dural sac, spinal cord or nerve roots, resulting in pain, numbness, limb weakness, claudication, defecation and urination disorders and a series of neurological disorders.

Pain in the lower back may also be caused by tumors in the lumbar spine. There are many causes, so if the long-term sustained pain can not alleviate their own back, the recommendation to the hospital to find out the cause of disease, can be "appropriate medicine".

For patients with lumbar disc herniation, there are functional rehabilitation exercises that can be performed to stabilize the lumbar spine by activating the multifissured muscles and the transverse abdominals, such as planks, supine waist tucks, and pelvic rolls.

1. Plank

Lie on your back with your waist tucked in

3. Pelvic roll

sciatica pain treatment

For the patients with lumbar muscle strain is mainly to relax the waist muscle, can do some waist stretch action, such as waist stretch, rolling such as ball, sea lion rolling. In addition, you can do some waist strengthening exercises such as basic back stretch.

1. Stretch the waist

sciatica pain treatment

2, little yanfei

sciatica pain treatment

3, rolling like a ball

sciatica pain treatment

Finally, if there is pain, it is best to complete the above movements according to the doctor's advice or under the guidance of specials. If you want to practice at home, you should also know the position of the power of each movement and how to train correctly. You must not imitate and hurt other parts.

Six brutal truths about back pain and three actions that may yet save the day – InfraredHeatingTherapy | lower back pain/back pain/sciatic nerve

Sitting in the life is tired for a long time, unavoidably encounters lumbago backache. To some, this is a minor ailment. Little imagine, such "small disease" also may have high risk.

A study published in the lancet, a medical journal, analyzed epidemiological data from 188 countries from 1990 to 2013 and found that back and back pain was among the most common diseases and the top 10 disabling diseases.

A new study from the university of Sydney in Australia, published in the European journal of pain, found that back pain is not to be ignored and increases the risk of early death by 13 percent in older people.

Life times (search "lt0385" on WeChat for more information) asked leading experts to recommend 3 exercises to relax your waist.

Experts questioned

Qi yunlong, member of trauma rehabilitation committee of Chinese rehabilitation medical association

Wang xiyang, chief physician of spinal surgery department of xiangya hospital of central south university

Zhang jun, deputy director of orthopedics department of the fourth hospital of Harbin medical university

6 brutal truths about lower back pain

Low back pain may be associated with long – term weight bearing and structural predisposition to injury. But some pain can be a sign of trouble in the spinal, digestive, urinary and reproductive systems.

Generally speaking, the causes of lower back pain can be divided into the following 6 categories.


Bad posture

Not only the elderly, but many young adults in their 20s and 40s also suffer from back pain, which can be triggered by poor posture.

Many white-collar workers sit for hours at a time, not paying attention to posture, including chest hunchback; Go home after work paralysis on the sofa, staggered, lumbar muscle strain, scoliosis and other problems will find the door.


Spinal disease

Spinal joints and their surrounding soft tissue lesions, such as soft tissue inflammation, degenerative changes in joints, and spinal neuropathy, can all cause back pain.

The most common is a herniated disc in the lumbar spine. The herniated disc presses on the sciatic nerve.



The loss of bone mass increases with age, leading to osteoporosis if calcium and exercise are not taken care of. Back pain is the most common symptom of primary osteoporosis.

Specifically, the pain increased after standing and sitting for a long time, and decreased after sitting and lying down. The pain was mild during the day, severe at night and early morning. Unlike lumbar spondylosis or cervical spondylosis, this pain position is not fixed.


Digestive disease

Digestive diseases are one of the causes of back pain.

Some acute back pain may be caused by acute cholecystitis, duodenal ulcer or perforation, acute pancreatitis, chronic back pain need to be vigilant against pancreatic cancer.


Urogenital problems

Diseases of the urogenital system such as nephritis, pelvic inflammatory disease, uterine fibroids, urinary calculi can also cause lumbago pain, mainly manifested as acid bilges, falling, psoas weakness, sleep turned over pain.


Precursors of heart disease

A us study has found that most people suffering from cardiac arrest may experience early warning symptoms such as back pain a month before the onset.

3 moves to ease back pain

Recommend 3 action that can alleviate lumbar ache, prevent lumbar vertebra disease for everybody.

1 small swallow

Lie on your stomach on a hard bed with your arms straight at your sides and your head, shoulders, and arms raised back above your body.

At the same time, the legs straight upward elevation, so that the whole body like a flying swallow, hold about 5 seconds after the relaxation fall, rest 3~5 seconds.

Depending on your personal situation, do this 10 to 30 times a day.

2 the arch

Psoas muscle strength is weaker or fat crowd does small yan fei to be able to be some arduous, can choose "5 point supports" method exercises lumbar back muscle.

Lie on the bed supine, bend one's knees, double elbow ministry and back support bed, abdomen and buttock raise up, depend on head, double elbow and double feet 5 points support the weight of whole body, last 3~5 seconds, loosen lumbar muscle next, put down buttock to rest 3~5 seconds.

Do 20 to 40 times, depending on your condition.

3 squat against the wall

Double foot is microzhang, heel is apart from wall 60 centimeters, back relies on a wall, straighten lumbar back, slow squat, heel does not leave the ground, also can two hands clench fist before extend.

The Angle of ham and crus had better be in 90 degrees, hold breath 3~5 seconds, restore station posture. At the beginning of the movement to slow, can gradually accelerate, 5 to 10 for 1 group, each time do 1 to 2 groups.

In addition to exercise, we should also pay attention to some habits and habits of adjustment:

1. Don't sit, stand or bend for a long time. Every 20 to 30 minutes of sitting or standing should be 3 to 5 minutes.

2. Sit in the front of the chair during work, lean against the back of the chair with the upper body, cross your fingers, stretch your hands over your head, stretch back vigorously, try to make the upper body at a 45 degree Angle to the level, which helps release the pressure of the spine;

3. Do not lift heavy objects. If you must, straighten your upper body and bend your knees to relieve pressure on your lumbar spine.

4. You'd better use earphones when you answer the phone to avoid a tilt of the neck.

Experts finally stressed that we must not easily take pain relief drugs to cope with back pain. If the back pain lasts for more than 3 months, or is accompanied by fever, chills and other symptoms, or the pain is not obvious during the day but intensified at night, seek medical treatment as soon as possible. Bring about

Good article? Give your life a thumbs up

Progress in sports therapy for ankylosing spondylitis! – InfraredHeatingTherapy | lower back pain/back pain/lower back


At present clinical treatment of ankylosing spondylitis has been relatively mature, the traditional treatment methods have drug therapy and physical therapy. The new guidelines for the treatment of as issued by the international ankylosing spondylitis assessment working group emphasize that exercise therapy is also an important part of as treatment. Exercise therapy can maintain spinal elasticity, prevent postural changes, improve muscle strength and reduce pain. That is to say is likely to pass motion cure, can achieve alleviate action, prevent or delay the happening of ankylosing spondylitis. The following is an introduction to the clinically recommended as exercise therapy:


Family exercise:

It usually includes recreational exercise and back training exercises, both of which can relieve pain and stiffness. Back movement can effectively move specific soft tissue joints, so as to more effectively relieve as symptoms caused by structural reasons and inflammation, to reduce pain and improve the physical efficacy of patients. Recreational exercise is less intense than back exercise, but is recommended for patients with a disease course of less than 15 years, and can also reduce severe pain and stiffness.

lower back pain treatment

Studies have shown that family exercise can have positive effects on pain, morning stiffness, function, mood and quality of life in patients with as. Moreover, because family sports can be performed at home at any time and are not limited by time, economy and convenience are the preferred exercise mode for as patients.

Commonly used family takes exercise method to have, stretch up vertebra, sit against the wall, stand to lift a leg, stretch neck, shrug, stretch hip, corner opens bosom to wait. Specific exercise steps can consult the relevant doctor or the Internet to find some video learning.


Multi-mode exercise plan:

Inspiratory muscle fatigue in patients with as limits their lung function, so the decrease of maximum lung capacity, the rise of residual air capacity and the decrease of inspiratory capacity in most patients with as will affect their daily activity ability. Multi-mode exercise plan is to improve patients' spinal activity and labor capacity through aerobic exercise, stretching exercise and lung capacity training.

lower back pain treatment

A multi-mode exercise program generally consists of four stages: 15 min warm-up (pacing and stretching), 20 min pacing, 10 min chest expansion (improving lung capacity), and 5 min stretching. The exercise program includes exercises to maintain thoracic activity, exercises to maintain spine and limb flexibility, and back extensor exercises. Compared with family exercise, the planning process of this kind of exercise mode is relatively complex, which requires certain equipment to complete, and patients must go to the hospital for it in person, so it is difficult to stick to it and popularize it for a long time.


Total postural remodeling exercise therapy:

It is a special type of exercise therapy that USES four specific muscle groups to maintain proper posture. This includes a series of exercises and postural exercises under the guidance of a physical therapist to move joints and stretch atrophic muscles. Sitting posture, lying posture and standing posture each need 15~20 minutes of exercise.

lower back pain treatment

Studies have shown that total postural remodeling exercises can relieve patients' inflammatory lower back pain, reduce the visual analogue scale (vas) score, and reduce the distance between the fingertips and the ground.


Tai chi exercise:

This kind of exercise has appeared in many sports therapy of rheumatism and bone disease. It is a combination of ancient Chinese philosophy, sports and relaxation. Besides strengthening the body, tai chi can also make people feel happy mentally. Studies have found that as patients can significantly reduce their disease activity and improve their flexibility after receiving modified 21 tai chi training for 8 weeks, 2 times a week and 60 minutes each time.

Tai chi exercise can also improve the cardiovascular system, increase muscle strength, reduce weight, increase joint flexibility, reduce joint pain and other symptoms, benefit body balance, flexibility, oxygen carrying capacity, improve the body immunity and mental health, is a good exercise for as patients.

Of course, traditional aerobic exercise, swimming, walking and so on are suitable for as patients, specific to how to carry out exercise treatment, patients must first follow the doctor's advice. As patients with different conditions have different exercise abilities, which cannot be generalized. Excessive intensity of exercise not only has no therapeutic effect, but also may aggravate the condition. However, ankylosing spondylitis as a disease of the system, in the current medical technology is still not necessarily cured, the need for systematic treatment.

Source: rheumatism


(1) limhj, moonyi, leems. Efectsofhome – baseddafyexercisetherapyonjointmobility dailyactivity. Pain, anddepressioninpatientswithankylosingspendylitis [j]. Patients atolfur, 2005,25 (3) : 225-229.

(2) bonettif. Curtis, mattiolis, eta1. Efectivenessofa 'globalpostural reeducation' program for persistentlow back pain: a non-randomized controlledtrial[j]. BMC museuloskeletdisord. 2010. Message 5.

(3) lee en. Kim yh. Chung wt, et a1. Taiehifor disease activity and flexibility in patients with ankylosing spa ndylitis-a controlled clinicaltrial[j]. Evidbasedcomplementalternatmed, 2008, 5 (4) : 457-462.

Research shows that real massage is an effective way to treat low back pain – InfraredHeatingTherapy | lower back pain/back pain/chronic lower back pain

In a similar study, researchers have found that real-world massage therapy is an effective way to treat chronic lower back pain.

Niki munk, an assistant professor of health sciences at purdue university's Indianapolis school of health and rehabilitation sciences, said the results were important given the large population. Who suffers from back pain in the United States

how to cure lower back pain

Low back pain causes all disorders over the years in the United States, most patients lose disability rapidly increasing, but one-third report persistent back pain, and 15% develop chronic low back pain with significant physical limitations.

According to munk, more than 50 percent of the people in the study experienced clinically meaningful improvements in lower back pain and disability.

"This study could give primary care providers the confidence to tell patients with chronic low back pain to try massage if they have the ability to do so, "munk said. Generally speaking, massage does not cover insurance, medicaid or medicare.

Previous studies on the effectiveness of massage have been conducted in controlled studies. In the study, patients were referred by doctors to massage therapists. Massage therapists designed and provided a series of 10 massages in a clinical therapeutic environment – free for patients – to mimic the experience of people who choose to seek massage therapy in the real world.

The study also looked at different characteristics associated with patients that are more or less likely to experience clinically meaningful changes in massage. Among the findings:

Baby boomers and older adults tend to be more likely to experience clinically meaningful changes.

Obese patients experienced significant improvements, but these improvements did not persist over time.

Patients who took opioids had improved disability pain in some cases, but were twice as likely to have clinically meaningful changes compared to patients who did not take opioids.

While the results are promising, more work needs to be done, munk said: "the fact is that chronic low back pain is very complex and often requires a maintenance approach rather than a short-term intervention."

Further investigation is needed to replicate the results of the initial study and to conduct a cost-benefit analysis of massage therapy, munk said.

"Massage is an out-of-pocket expense," she said. Generally, people want to know if it is worth it. Does giving people a massage for a long time help? Does it help avoid back surgery, for example, that may or may not produce good results? These are the conclusions we hope to draw from this study."

The study, "actual massage therapy produces meaningful signals of effectiveness for primary care patients with chronic lower back pain: results from a repeat measurement cohort study," was published online March 14 in the journal pain medicine.

September 1, 2019

August 30, 2019

August 29, 2019

August 31, 2019

More Pain Releif Information