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.


Without equipment, find a wall and use 4 movements to relieve back pain and increase flexibility – InfraredHeatingTherapy | back pain/lower back/to relieve back pain

Front bend with back to wall

Stand with your back to the wall, feet shoulder-width apart.

Bring your chin to your chest, tighten your hips, and slowly bend your body downward until your fingers touch the mat.

3. Hold this position for a few seconds, depending on your situation, then slowly raise your body up until your back is against the wall.

Repeat 5 times.

Kneel to the wall in baby pose

1. Kneel at arm's length from the wall, keeping your feet apart so the distance between your legs is wider than your hips.

2. Place your hands on the wall and relax your chest and shoulders.

3. Take 10 breaths, releasing your neck, shoulders, back and hips with each exhalation.

back surgery

Lie on your back up the leg

1. Lie on your back with your hips at a certain distance from the wall. Bend your knees to form a 90-degree Angle with the wall.

2. Keep your left foot firmly on the wall for stability.

3. Hold and take five deep breaths before switching legs.

back surgery

Lie on your back with your legs against the wall

1. Lie on your back about 0.9 meters away from the wall. Lean your legs on the wall and open them outwarsely.

2. You can try to move your body to find the right position and adjust to your position without straining your lower back!

3. Hold for at least 3 minutes.

— it's about persistence —

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How to treat kyphosis surgically, and to distinguish different surgical methods (ii) – InfraredHeatingTherapy | back pain/to relieve back pain

The preceding paragraph introduced, two kinds of big surgical method that treats spinal kyphosis, follow small make up, look at other surgical method together.

how to cure lower back pain

Congenital kyphosis

It occurs mainly due to the formation of wedge vertebra (type I) or posterior hemivertebra (type ii) with congenital anterior vertebral segmental disorder (anterior parallel vertebra) and anterior vertebral developmental disorder.Ninety-five percent of patients develop rapid exacerbations between the ages of eight and fifteenThe posterior hemivertebra should be operated on as early as possible because of the predisposition to paraplegia. Then there's the hybrid.

1. Simple posterior fusion is only suitable for patients before the age of 5 years with kyphosis less than 50°. The fusion includes one normal vertebra above and below the malformed vertebra.

Age greater than 5 years, before and after surgery, 2 deformity 60 ° above, should be done before and after surgery first as former road, remove half adjacent vertebral bodies at the same time as the upper 1 ~ 2 segmental anterior release, and then in half vertebral resection of vertebral side behind the back to insert the needle was one to connected with half vertebral body joints, with instructions for the posterior spine lamina excision, the patient is relatively robust skilled doctors surgery, can be a front and posterior surgery at the same time, the front half after vertebral resection, gauze is temporary closed wound incision, patient position to skew prone position, and then enter and a half from posterior vertebral posterior spine vertebral plate attached to the pedicle resection, Then the posterior incision was sutured and the patient was transferred to lateral position for anterior bone grafting and fixation. It is generally safer to do posterior surgery after 3 weeks. Complete decompression should be done to remove anterior compression of spinal cord in patients with paraplegia.

Treatment of senile kyphosis

Surgical indications are: having neurological symptoms, back pain, or progressive kyphosis. The aim is to relieve back pain by fixing the spine in an appropriate physiological arc to prevent further deformity. Surgical procedures include anterior and posterior approaches. Anterior approaches are used only in the presence of neurological symptoms.

The special requirements of the operation are as follows: because the patient has severe osteoporosis and the lesion itself is not easy to control, the fixation range during the operation should be beyond the upper and lower ends of kyphosis, and internal fixation devices (two sticks) should be used on both sides of the paraspinal spine, with larger hooks and multiple rows of hooks, so as to scatter the fixation stress and prevent lamina fracture at the fixation site. In recent years, it has been suggested to use pedicle screw for fixation, but with osteoporosis, pedicle screw is just as easy to loosen. We adopt PRSS method of Chinese general equipment and get satisfactory results. When it is placed, it does not need to cut bone, does not destroy the firmness of the vertebral plate, and the fixation on the vertebral plate is not easy to come out. The operation is easy to operate, which can reduce the operation time by more than one hour compared with the European and American methods and reduce the surgical risk of the elderly.

The management of traumatic kyphosis

In this disease, the main characteristics of the operation are to remove the anterior compression of the spinal cord caused by traumatic kyphosis, and to correct kyphosis is the collateral purpose of the operation.

1. Anterior decompression and supportive bone grafting: firstly, the fractured vertebral body is excised to compress the anterior spinal cord — decompression. In the past, many authors have described a groove in the posterior portion of the vertebral body near the spinal cord to remove bone protruding from the posterior portion of the vertebral body into the spinal canal. We found the method to operation, showing bad, prefer more widely known, and removal of vertebral body fracture first intervertebral disc tissue, up and down until it is loose, and then by the former will fracture vertebral body back pieces of resection, with a curet, alternately in the posterior and pituitary power drill bit forceps resection at the back of the bone cortex, and then to support the bone graft, and will cut bone fragments to implant, reoccupy anterior fixation, such as z – plate steel, kenada steel plate.

2, posterior trephine decompression and internal fixation orthopaedic fixation method via the posterior spine vertebra bone cutting board, with concord trephine by fracture vertebral body two side pedicle greater in vertebral bodies, hollowing out, vertebral cancellous bone after vertebral body, scrape thin into spinal canal bone cortex, and then use special DaQi embedded shot forward, make thinner cortex forward collapse into the vertebral body empty place, spinal cord decompression, then use PRSS and the PRFS orthopaedic fixation.

Tuberculous kyphosis

Combined with drug therapy, lesion removal and internal fixation, it can avoid the long-term bed disease of tuberculosis patients in the past, and correct kyphosis deformity at the same time. Anterior lesion removal — bone grafting and internal fixation (Armstrong steel plate, Chinese ads type I, ii and z-plate plate, etc.). Conditions in front of the bone graft and internal fixation for the front pus, lesions cleared completely, without leaving any visible tuberculous granulation tissue, caseous organization and dead bone, and as far as possible to remove hardened bone to bone wound appear haemorrhage, and then wash the wound, hip implants block and take with gelatin sponge 2 ~ 3 piece 1 g streptomycin, fill in the gap and then the internal fixation, such as anterior lesion is broad, infection, soft tissue is not very healthy, it is best to posterior bone graft fixation, fixation posterior correction, with PRSS, TSRH and other orthopedic fixation.

This is a brief introduction to several common surgical procedures for kyphosis. However, what does postoperative rehabilitation need to pay attention to? See the following article. I wish you good health.


Stretching postures to relieve back pain – InfraredHeatingTherapy | back pain/lower back/to relieve back pain

2. Knee stretch

Stretch hips, hips, lower back

Action: hold for 20 seconds, switch sides and repeat.

Skills:Maintain abdominal adduction, and if possible straighten and press against the side legs.

sore base of back

Spinal torsion

Action: stretch lower back and oblique muscles. Hold for 20 seconds. Switch sides and repeat.

Technique: close the abdomen before twisting.

sore base of back

4. Hip flexors stretch

Action: stretch hip, front of thigh (quadriceps) hold 30 seconds, change sides to repeat.

Skills:Keep your stomach in, your shoulders down, and your back extended.

sore base of back

5. Stretch your back

Action: stretch your entire back and hold for 1 minute.

Skills:Keep your legs firmly on the floor and extend your back as far as possible.

sore base of back

6. Side stretch

Action: stretch back, shoulders, arms, hold for 10 seconds, switch sides and repeat.

Skills:Feet hip width apart, adduction abdomen

sore base of back

Undead warlord! After four knee and three back surgeries, the tigers will be back next week – InfraredHeatingTherapy | back pain/neck pain/back spasms

Hank heini said,He's still Tiger Woods,If his physical condition allows him to practice and he intends to return to the game, thenThere's no reason he can't come back and win a few tournaments!"But then Hank heini moderated his comments to show that he wasIt is not entirely believed that the tiger's physical condition allows him to maintain a continuous competitive level

"Is he chasing nicklaus?" He asked himself. "he's a 41-year-old, 42-year-old, and he's a 42-year-oldAfter four knee surgeries and three back surgeriesAnd he's missed five or six of the last nine years, I mean,This is going to be very, very difficult for tigers!

Yes, there's a lot of critical evidence pointing to that answer, the last three back surgeries and the long road to recovery, the recurring cheek-a-boo syndrome, the multiple "eights", the various withdrawals, the three consecutive short putts to the water as the fans cheered "come on, tiger".All of this has to do with tiger injuries, but golf digest will explain what tiger ailments are:

back surgery

Tiger injury history

Tiger Woods told jaime diaz of golf digest in 2005He suffered from left knee pain since he was a teenager. "It has to do with what I did as a kid," he said. It takes a lot out of the knee."

Here's the tigers' 20-year career injury record:

In December 94

Left knee surgery to remove scar tissue and two benign tumors.

In June 95

Long grass pulled out of the U.S. open at shinnecock hills after injuring his left wrist on a save.

In December 2002

The left knee joint anterior cruciate ligament effusion was removed and benign cyst was removed.

Injured his left shoulder blade and doubted he would be able to continue, but won the American express world championship.

In the summer of 2007

He said he tore the anterior cruciate ligament in his left knee while running on the course, but won five of the last six tournaments of the season, including the pga championship.

In April 2008

After finishing runner-up at the us masters, he underwent surgery to repair cartilage in his left knee.

In June 2008

He won the U.S. open despite two stress fractures of his left tibia and ligament damage to his left knee. The anterior cruciate ligament and articular cartilage of the left knee were repaired.

In 2008-2009

He revealed at the 2010 masters that he suffered a torn right Achilles tendon throughout the 2008 season and underwent surgery again in 2009.

In November 2009

She crashed her car into a tree in front of her house, injuring her neck and hospitalized overnight.

In May 2010

He withdrew from the players' tournament with neck pain and was later diagnosed with facet joint inflammation.

In December 2010

Cortisone is injected into the right ankle to relieve soreness in the heel.

In April 2011

He sprained his left Achilles tendon while saving the ball under the Eisenhower tree at the masters.

In May 2011

He has announced his withdrawal from the players' tournament, suffering from an Achilles tendon, lingering left knee surgery and a sore left calf.

In June 2011

He missed the us open due to injuries to his left knee and Achilles tendon.

In March 2012

Withdrew from the Cadillac championship with a left Achilles tendon injury.

In June 2013

Announced that his left arm elbow injury in the players championship, the United States open continued to deteriorate, so he abandoned the AT&T national championship.

In August 2013

He collapsed at the barclays classic with back pain, which he attributed to the hotel bed being too soft.

In March 2014

Pulled out of the Honda classic with back spasms.

In April 2014

He missed the masters after undergoing a microdisc removal to treat nerve damage in his back.

In August 2014

Pulled out of the bridgestone invitational with back spasms from a difficult save.

In February 2015

"Hip cramps" caused by back pain and weather delays forced him to retire at dori.

A second microdiscectomy was performed to remove tiny disc fragments that compressed nerves.

Announced that he was receiving rehabilitation therapy to relieve back pain.

Steinberg said woods will continue his rehabilitation and assess his exact return date for the 2016-07 season.

In September 2016

Woods has announced his comeback plans: from October he expects to play three tournaments: the safeway open, the Turkish airlines open and the heroes world challenge.

As a former ruler of the tour, it may be hard for the general public to appreciate the tiger's desire to play, last weekThe passion of the ryder cup may have ignited his inner flame.Except for the upcoming trip to CaliforniaThe safeway openAccording to the schedule released by the tigers last month, he will also play in the European tour playoffsTurkish airlines openAnd in the Bahamas in DecemberThe world of heroes challenges each other. Tiger said he was looking forward to his performance in California and the rest of the season.

Woods hasn't played professionally since the 2015 wyndham championship, but he still leads the pga tour in overall victory percentage79 –He finished second, although his last victory was at the 2013 bridgestone invitational. However,California is a lucky state for tiger, who has 14 professional victories here, and there is reason to believe he can play well at the safeway open in napa, California.

Let's look forward to the return of tiger at safeway!

© golf digest China 2016

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Exercises to relieve back pain — basic movements and diagnosis of McKenzie therapy – InfraredHeatingTherapy | back pain relief/lower back pain/back pain

Basic movements of McKenzie therapy

McKenzie's exercises are very simple. It is ok to move slowly with your own strength in the painful and painful parts of your joints. The main movements are stretching and flexion

stretches for lower back pain

The diagnosis of McKenzie therapy

Lumbago leg pain to the hospital examination generally first to accept X-ray examination, or ct scan, mri(nuclear magnetic resonance).

May be diagnosed as lumbar push disc protrusion, lumbar push deformation, lumbar push bone spur hyperplasia, lumbar spinal canal stenosis, and so on, in fact, the patient is not clear, what disease causes pain in the waist and legs, in fact, the reasons for pain in the waist is very complex, more than 80% of the back pain is the reason cannot be decided "non-specific back pain".

McKenzie therapy does not focus on the diagnosis of name, unique point of view evaluation and diagnosis to find suitable for my own gymnastics, through specific gymnastics improvement and treatment of symptoms.

Self-diagnosis consists of three steps:

The first step is not suitable for a McKenzie gymnast

People with the following symptoms are not suitable for McKenzie gymnastics.

1. People with numbness of feet, difficulty in urinating and defecating are not suitable for McKenzie gymnastics

People with such symptoms are likely to suffer from severe nerve injury, which cannot be restored to normal without immediate treatment, and may require surgery.

2. McKenzie gymnastics is not for people who have broken their back in an accident or fall

The fracture site should be repose, until the fracture site is completely healed and the doctor allows gymnastics to be done.

3. People with fever and low back pain due to infection are not suitable for McKenzie gymnastics.The backache that sends high fever to cause, push likely waist to suffer infection, should examine to the hospital.

4. Lower back pain in patients with visceral diseases is not suitable for Mackenzie gymnastic abdominal large aneurysm rupture, kidney stones, zi guan disease can cause lower back pain, should be to the hospital for examination.

5. Lower back pain caused by cancer metastasis is not suitable for McKenzie gymnasticsCancer metastasizes to the lower back and can cause lower back pain.

From already observation lumbago condition: below what condition meeting lumbago, when aggravate, that one place of the waist is painful ache, when lumbago eases wait a moment.

Here's the key: the pain increases or changes in the area of pain as a result of a certain position or action. Appear above change condition, can speculate the structure of the waist appears a problem, or mechanical sex problem causes lumbago. McKenzie gymnastics has a higher effect on these symptoms.

Step 2: self-diagnosis

After the examination of the above items, it is necessary to decide which type of gymnastics to do

Suitable for "reverse stretch" gymnasts

Work at the desk, or drive after the waist more pain

It hurt.

● backache when lifting something high from the ground.

● a slight lightning-like backache when I wash my face.

Sit too long and your back hurts.

Pulling grass, or sweeping the floor and bending, or standing

When the waist slightly forward bending back pain.

Usually some hunchback, posture is not good.

● lower back pain is less severe when walking.

· lower back pain eases when lying on the stomach.

stretches for lower back pain

A good reason to do reverse stretching exercises

These people lose the natural curve of their lower back (lumbar forward curvature) when they bend over, causing back pain, or even more pain. Reverse extension will restore forward lumbar curvature.

Half of patients with back pain, do reverse stretching exercises to cure back pain.

Suitable for "bending" gymnasts

Walking pain in the back.

Standing for too long, but sitting down relieves the pain.

● it hurts more when you lie on your stomach.

Long walk back pain, but squat down to rest for a while, back pain relief

● it hurts when you stand up, but not when you sit down.

Usually better posture.

● sitting in a chair doesn't hurt my back.

Stepping on a bicycle won't hurt your back.

stretches for lower back pain

A good reason to do bending exercises

These people had increased pain from backward stoop. Lower back pain eases when you fall forward

Try a good choice of gymnastics

Through the examination of the second step, has chosen suitable for their own gymnastics, will carry out practice.

Do not only do a decision on some kind of gymnastics, because for many years did not do waist gymnastics people waist hard, began to do gymnastics waist pain. As long as you choose the right gymnastics, do several times in the lower back will not hurt. The point is: the change of the painful state that observed to do lumbar leg after gymnastics carefully.

Specific practice is: "backward extend" or "bend over" motion does 10 times each, observe the change condition that lumbar leg aches ache.

How to judge the fitness of gymnastics

1 pain relief

2. The movable range of pain joint waist is enlarged

The painful area moves from the end of the body to the center

Do gymnastics back neck waist leg pain changes as mentioned above 3, this gymnastics is for you.

How to judge whether the exercise is not suitable?

1 the pain gets worse

The movable range of 2 waist decreases

The painful area moves from the center of the body to the end

Changes in pain in the lower back and legs after doing gymnastics like the 3 points above, this exercise is not for you.

To judge the appropriateness of McKenzie gymnastics

The first pain lessened

While the pain was alleviated by exercise, McKenzie's treatment suggested that the symptoms were improved.

Second, the movable range is expanded

Because of pain, the range of motion of the back bone and joints is reduced, and the range of motion is expanded through gymnastics.

Third, the change of the pain site

After doing gymnastics, the painful area moves to the center, reducing the pain range. The Mackenzie treatment says the symptoms have improved. The Mackenzie treatment calls this change centralization of pain, a sign that symptoms are improving. Because the pain moves to the center through the exercise, and the symptoms gradually subside, eventually the pain disappears, which is the ultimate goal of McKenzie therapy.

Instead, the pain is in the center, to the left or to the right, and it moves to the toes after the exercise. McKenzie calls this change the ending of the pain. This condition indicates that the pain worsens.

Do the gymnastics that suits from already, its effect how, want to judge by from already, think to have the effect to should insist to do go down to cure a radical cure neck waist leg is painful.

If all the gymnastics don't suit you, maybe the McKenzie treatment isn't for you. It's best to talk to a rehabilitation doctor.

※ McKenzie therapy in principle recommends lumbar push disc herniation to do reverse stretch gymnastics, lumbar spinal stenosis to do bending gymnastics, but the physical condition varies from person to person, regardless of the name of the disease, first use McKenzie therapy for self-diagnosis, and then choose the appropriate gymnastics.

stretches for lower back pain

stretches for lower back pain

Step 3 maintain correct posture

According to McKenzie's therapy, poor posture and repeated bending are the major causes of neck, shoulder and lower back pain. The most important thing to prevent and improve chronic neck, shoulder, lumbago, and leg pain is to always maintain correct posture, otherwise the effects of certain exercises will be greatly compromised. What is the correct posture?

Maintain the importance of "lumbar forward bending"

The dorsal bone that supports our bodies connects 24 vertebrae to the fairy bone and tailbone. Among them vertebra is divided into neck push, thoracic vertebra, lumbar vertebra. The dorsal bone is seen laterally in a gentle s-shaped curve. Among them lumbar is supporting the weight of the upper body, the load that absorbs impact, lumbar when doing action such as jumping is very big, in order to reduce these load, lumbar forward bend, this kind of bend is called "lumbar forward bend".

Can say the ache of lumbar leg great majority, numbness, bilge wait for a symptom is "lumbar front bends" disappear those who cause. The disappearance of "lumbar forward curvature" greatly increases the burden on the lower back. An oblique force is applied to the disc, causing the nucleus pulposus in the middle of the disc to slide, thereby causing symptoms such as lumbar pain, numbness, and distention.

stretches for lower back pain

The main reason for the disappearance of "lumbar forward curvature"

Poor posture and repeated bending. For example: desk work, computer operation, reading, study and other time bad posture. As well as bad posture sitting on the sofa chair watching TV, driving, housework and so on bad posture makes {lumbar forward curvature} disappear. Long-term formation of bad posture will make {lumbar forward bending} disappear, resulting in chronic lumbar disease.

stretches for lower back pain

{lumbar forward bending} disappear not only lumbago, the balance of the skeleton of the whole body is affected, cause the ache of each place, numbness, bilge. In daily life, not only to prevent backache, in order to health, it is very important to develop {lumbar forward bending} posture

The disappearance of "lumbar forward curvature" affects the whole body

How to maintain good posture?

Stand properly

1. Relax standing.

2, belly forward protrusion, try to maintain the "lumbar forward bending" posture. This state overemphasizes "lumbar forward curvature."

3. In the 2 position, straighten your back and reduce excessive "lumbar forward curvature."

4, chest up, belly inward, hip force.

Sit in a chair with your chest down

Measure up, enlarge your chest, and adopt a posture that emphasizes "lumbar forward bending," a posture experts call overcorrected posture. Relax the back in this position by another 10 percent

Force is the right way to sit

Maintaining proper posture can improve chronic back pain

As the incorrect posture persists, the "lumbar forward bend" disappears, and the force applied to the disc is askew, causing the disc to slide back with the nucleus, and the injury to the loop causes chronic back pain. Maintaining proper posture means maintaining a "lumbar forward bend," correcting the skew in the discs, and gradually improving chronic back pain.

stretches for lower back pain

Maintain proper posture in the McKenzie pose

The exercises are: repeat the hunchback posture and over-straighten the back (overcorrected posture), allowing the body to "learn" the "lumbar forward bend" posture.

1. Sit back and relax in a chair, hunched for 4-5 seconds.

2. Straighten upper body and maintain "lumbar forward curvature" (overcorrected)

Pose) pose for 4 to 5 seconds.

3. Repeat the movements of 1 and 2 for 10 ~ 15 rhythmically

Second to none.

Posture correction can eliminate back pain

Above gymnastics morning, afternoon, evening each make a set, three times a day, insist on doing a week.

Tips for maintaining proper posture in the McKenzie style:

Try to straighten your upper body and sit in a chair where your feet naturally land, parallel to each other.

When the exercise is slow and earnest, rush to do exercises will increase back bone peripheral tension, may aggravate back pain.

Through practice, master the "lumbar forward bend" posture. The correct posture should be: from the mandatory "lumbar forward bend" position, and then relax the back force of about 10%. This position is more capable of working at a desk for a long time. When sitting at ordinary times to maintain a conscious "lumbar forward bending" posture, not too relaxed.

When sitting in an unbacked chair, try to maintain a "lumbar forward" posture.

Waist pillow

Have the structure of chair of back of a chair commonly, cannot very good ground support waist, long time is opposite computer, perhaps read, work, when perhaps drive not self-consciously bend, make "lumbar bend before" disappear. Use a lumbar pillow for these people. Place lumbar pillow between back and waist, can maintain more "lumbar forward bend" the posture of the state. Various types of waist pillows are sold on the market. Here are some ways to make them at home. Use the waste bath towel at home to make a waist pillow. Please refer to the figure below for the production method.

stretches for lower back pain

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The constant sensation of back pain may be an alarm your body is giving you to pay attention to – InfraredHeatingTherapy | back pain/reduce back pain/lumbar disc herniation

Speaking of physical pain, it is often a common thing in life, but we can not ignore it, often the appearance of pain, also indicates that there is something abnormal in the body. And different parts of the pain, may reflect the problem is not the same. Take your back, for example. If you have frequent back pain, it may be your body that is causing the problem.

So, what's it like to have back pain all the time?

The appearance of rheumatism

When our body has rheumatism, it is often a bad thing. In general, the elderly in the body is very prone to this phenomenon, and especially in the more humid areas, is more prone to the phenomenon of rheumatism, which may cause your back very pain. Second, when we have neuronal pain in the back, it can be difficult. And back pain is worse, often the back of the shoulder blade nerve suffered compression, which may cause back pain.

Lumbar disc herniation

Many times, in life, we often feel back pain is very serious, and often because of lumbar disc herniation caused by. Currently, lumbar disc herniation is a relatively common phenomenon, especially for some middle-aged people, perhaps engaged in more manual labor, or in young age, back load is overweight, so it will be more likely to cause lumbar disc herniation. And when it does, it can be so painful that you can't move.

back pain

Lung problems

Sometimes, when we have a back pain, also need to consider whether the lung problems, such as whether the cancer, if appear lung cancer, then it is likely to lead to the spread of cancer cells, and then may infiltrate into the lymphatic tissue, when reach back, will affect the back of a strong pain.

Therefore, when we have back pain, should not be ignored, first to see if it is the above problem, and then continue to choose scientific care, to play a role in relief.

So, what should you do when you have unusual back pain?

First of all, for some people, if they feel a lot of back pain, they can try yoga first. We can combine yoga with stretching the back first, which can also help you reduce the pain of back.

back pain

Next, we can also choose to stand against the wall, which can help relieve back pain to some extent. When we stand against a wall, it helps the body move the shoulder blades closer to the wall, which can reduce back pain.

For some sedentary office workers, you can try to stand up after working for a period of time, exercise muscles and bones, stretch waist, so that can play a role in relieving tight waist, is also more conducive to alleviate the pain in the back. We can also choose the way of massage to relieve back pain and pain, but remember not to massage casually, it is better to go to the traditional Chinese medicine museum and consult professional doctors, because they may know more about our body's acupuncture points.

back pain

By now, we've learned what causes back pain, and what causes back pain can often be caused by problems in those areas. Whether it is the lumbar vertebra or the lung, we need to pay enough attention to it. Only by timely relief can we avoid the aggravation of pain, and then we can better protect our bodies.

A simple and easy way to relieve back pain – InfraredHeatingTherapy | back pain/backache/lumbar spine

A lot of people come down from a day's work, always feel lumbar acerbity backache, its reason is likely with xiang back muscle fasciitis, back latissimus muscle strain, size rhomboid muscle strain, cervical vertebra and thoracic vertebra joint disorder have direct concern. Backache may not seem like a problem, but it can make people lose focus, fidget, and interfere with work and life. As we age, the body immunity drop, viscera function abate, resist pathogens of wind, cold, wet, heat attack ability to drop, meridian block, caused by qi-blood operation impeded, adverse joint flexion and extension, disease, phlegm turbidity congested, resistance in the hence, in-depth joint ribs, bones and muscles muscle joint acid bilges, such as pain, numbness, poliomyelitis, the so-called "general principles of pain, the pain is not". "Bones wind the physique health care liquid" strict "monarch, minister, adjuvant and make the" principle of compatibility of traditional Chinese medicine such as pure manual secret into the system, the drug use in the external treatment, transdermal absorption, promote the renal bone enzymatic synthesis, improve local microcirculation, eliminate effusion, eliminate the aseptic inflammation, control, prevent bone hyperplasia, synovitis, patella softening, deferment, development and progression of meniscus injury.

Sit with your knees crossed. God pulls your back and relaxes the spinal joints, muscles and ligaments. In the evening before going to bed or when getting up in the morning, maintain the posture that holds knee and sit 2 1-3 minutes, can make the person symptom that has chronic lumbago backache is alleviated. Exerciser yi ke lies supine on the bed, bend the knee to bend marrow as far as possible, clasp double knees to bosom with both hands finger, make lumbar vertebra shows flexion form.

Other everybody holds exerciser double sufficient base with one palm, another palm holds exerciser neck back, in both hands exert oneself, while, order exerciser coachs exert oneself, make before and after roll 10 30 times, bend hard next lower limbs 3 5 times. Do this 2 to 3 times a day. Exercisers can also exercise such "rolling exercise", exercise times should be less to more, from light to heavy, gradually increase the amount of exercise, do not be eager to achieve. In the early stages of the exercise can appear lumbar swelling pain, generally 2 to 3 days can disappear. It is important to note that people with excessive kyphosis or flatness of the lumbar spine are advised not to exercise this way.

In order to prevent back pain, usually to strengthen the back and lumbar leg functional activities, such as doing more radio exercises in the chest expansion exercise or supine, prone exercises to enhance the lumbar back muscle function, playing taijiquan and self-massage. Should avoid working under the head for a long time and catch cold, cold, etc.

Do you belong to low back pain group? Methods to relieve back pain – InfraredHeatingTherapy | back pain/backache/lumbar pain

Self-test do you belong to back pain group? Methods to relieve back pain

For office workers and car owners, holding the same position for a long time has become a matter of course, so how to relieve lumbar pain? There are many ways to relieve lumbar pain, small make up today here to recommend several ways to relieve lumbar pain, a look at you.

Where does backache come from

Women's physical characteristics and physiological characteristics, so the incidence of back pain than men's many. And the pain of the waist also has different, also representing different circumstances.

Kidney deficiency lumbago: kidney deficiency lumbago is the most common lumbago in women. Its pain for the whole waist continuous pain, dull pain, soft and weak. Fatigue or room after aggravation. In traditional Chinese medicine theory, the waist is the organ of the kidney, the main reproductive and female menstruation. The most common is the back pain caused by kidney Yang deficiency, which is characterized by cold pain in the waist, weakness and weakness in the waist and knee. The female monthly menstruation loses blood excessively, at the same time gestation, production can injure kidney gas. Women who have had children and who have had repeated abortions are more likely to have this type of back pain.

Cold and wet lumbago: this kind of lumbago is mainly caused by wind and cold attack on the waist, and the pain is local (upper waist) pain, manifested as cold pain, aggravated by rainy days.

Blood stasis lumbago: lumbago strain or sprain causes local blood stasis and qi and blood dysfunction and leads to blood stasis lumbago. In this case, the first rule out organic diseases such as lumbar disc herniation, kidney stones, nephritis, and so on. Low back pain caused by organic disease can last for a long time, and early stage is difficult to distinguish from blood stasis. It should be examined.

People with lumbar pain

1. White-collar workers: white-collar workers suffer a lot of pressure on their lumbar vertebrae due to their long-term desk work, either at the computer or at the desk. In addition, exercise is often neglected due to busy work. There is also no correct sitting and standing posture during rest, which makes white-collar workers become the common crowd of lumbar pain.

2. Drivers: drivers are also a common group of people with lumbar pain. As a result of driving waist bad posture for a long time, the seat and the steering wheel height is not in harmony, and the lumbosacral area received a long period of bumps and shocks, very easy to cause lumbar pain.

3, manual labor: engaged in manual labor, the increase of the amount of labor, the lumbar disc load, easy to lead to lumbar injury, lumbar pain rate is very high. However, weightlifters may suffer multiple injuries due to long-term overloading, which leads to excessive pulling of the waist, weakening of the role of protecting the ligaments and interlumbar joints, and thus causing lumbar injury and possible lumbar pain.

4. Showers: many people like to take a cool shower after exercise, so they feel refreshed. But experts say it is not a good habit, the spine in a sudden irritation is easy to cause lumbar disease, so it is recommended to wait until the sweat on the body after exercise before taking a bath.

Methods to relieve back pain

1, breathing,

Proper breathing will help you concentrate, locate your workout area, and get twice the result with half the effort. Injury recovery exercise should not be too hasty, please take a deep breath, in the slow exhalation process to complete a static confrontation.

Soothe your neck

A, lateral neck

Main point of action: look straight ahead, keep your trunk motionless, and slowly lean your head to one side (use the same hand to add strength according to your own situation), hold it for 8 to 10 seconds and then slowly return to the original position.

Tips: instead of holding your breath, focus on the stretched muscle and feel the movement.

B, the pressure head

Action: this will stimulate the trapezius muscle and the muscle tissue between the shoulder and neck. As shown in the figure, put your hand behind the side of your head, and then slowly push your head toward the inclined bottom to the pole — and then use your head to force, and return your hand to the original position.

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

lumbar spine

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

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


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

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

lumbar spine


lumbar spine

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

Step 1: lower back pain and limited lumbar movement

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

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

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

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

lumbar spine

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


Degenerative disease


The waist injury

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


Chronic injury caused by poor posture

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

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

lumbar spine

lumbar spine

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

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

lumbar spine

lumbar spine

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

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

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

lumbar spine

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

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

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


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

lumbar spine

Main points:

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

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

Practice frequency:

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

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

lumbar spine

Step 1: hold and practice a pose.

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

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

Do it every 2 hours, just like exercise 1

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

lumbar spine

Step 1: keep prone and face forward.

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

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

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

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

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

lumbar spine

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

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

Practice frequency: anytime!

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

lumbar spine

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

Step 2: bring your legs close to your chest.

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

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

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

lumbar spine

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

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

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

Step 4: continue bending.

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

Please start practicing 7 after practicing 6 for 2 weeks.

lumbar spine

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

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

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

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

lumbar spine

The thing to notice is,

Patients with lumbar disc herniation

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

Appropriate bed rest;

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

Progressive ~

In such a practical way,

Transfer it to someone in need!

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