Low back pain is a common clinical symptom, which can occur at all ages, often caused by lumbar sprains, long-term strain, cold feelings, lumbar degeneration and other factors.
For low back pain caused by such reasons, as long as it is scientifically regulated, most of the prognosis is good, and the symptoms can be stabilized and relieved.
Often low back pain requires recuperation
Low back pain care covers three aspects: correct posture, local pain point treatment, and guided exercise.
01 Sitting flat should be remembered
Sprains, cumulative strain, and lumbar degeneration are the three main causes of low back pain.
Maintaining a good sleeping and sitting posture can avoid the occurrence of low back pain to the greatest extent.
After the occurrence of low back pain, the following two positions are also the main postures for relieving low back pain.
Procumbent
Lie on your back face up, head and feet in a straight line, and perpendicular to the end of the bed.
After lying flat, the muscles on both sides of the spine are relatively balanced, which can maintain a neutral and peaceful state of the spine.
Of course, you can also temporarily lie on your left and right sides, and it is best to return to a lying position before going to bed.
Sitting
Sit upright with your upper body upright and do not reclining backwards.
The waist is straight, the physiological lordosis exists, the entire spine is also straightened, the head and neck are naturally erect, and the cervical spine is also protected.
At this time, the physiological curvature of the spine is normal, the chest and abdomen are also stretched, and the meridians of Rendu can communicate smoothly.
Such a posture makes the muscles of the waist in a balanced state of force, not easy to fatigue, and the pressure on the lumbar disc is also balanced, and it is not easy to have lumbar disc herniation.
02 Local pain points are rubbed frequently
The site of low back pain is mostly in the middle of the spine from the first lumbar vertebra to the first sacral vertebra, and the essence of the pain site is the spinous process or paravertebral muscle of the lumbar spine.
After the occurrence of low back pain, on the basis of lying flat, you can use your fingers or palms to rub or knead the painful area from light to focus, and then apply topically with green onion, ginger slices, etc.
Local kneading can accelerate the absorption of local inflammation, promote the flow and smoothness of meridian qi and blood, so as to achieve the purpose of relieving pain.
The time of local kneading should not be too long, 1~5 minutes is appropriate, and it can be carried out 1~2 times a day.
03 Guide exercises strong back muscles
Patients with low back pain can have their symptoms relieved after paying attention to posture and local symptomatic treatment, and can cooperate with guided exercise in the middle and late stages.
Guided exercises are both a way to strengthen the body and a treatment for pain relief.
Lie on your back and straighten your waist
The patient lies on his back with 5 points (2 points on the heel, 2 points on the elbows, and 1 point on the top of the head) to raise the abdomen upward.
Practicing this movement is conducive to the stretching of the lumbar back muscles and can help restore the balance and stability of the supraspinous ligaments and paraspinal muscles.
This movement can be practiced 2 sets per day, 5~10 times per set.
Leg lift and ankle movement
The patient lies on his back, both lower limbs alternately raised, the knees are straightened when the legs are raised, slowly lifted up, the angle of raising the legs is generally 60 ° ~ 90 °, the legs are raised to the maximum angle, and the ankles are further flexed and extended 7 times.
After ankle movement, the knee is straight and the thigh slowly drops to level.
This movement can be practiced 2 sets per day, 10~20 times each time.
Of course, the severity and frequency of pain of each low back pain patient are different, and the above maintenance methods can be moderately adjusted under the guidance of a physician, all of which are gentle and neutral.
If the pain is severe, or the symptoms do not improve significantly for a long time after resting and recuperating, it is necessary to go to the hospital in time for further diagnosis and treatment to prevent delaying the condition.
(Wellness China)