1, self-exercise methods
(1) dance
Dancing is known as the best exercise for the back, dancing to music, the muscles can be relaxed relaxation, spasm will be relieved. In addition, walking, skiing and swimming are also ideal exercises for the back.
But it should be noted that, for those who suffer from back pain, any sport that requires a sharp turn or twist, such as squash, badminton, golf, etc., is not suitable, which will aggravate the symptoms of back pain.
2, work drill
After work to do a little work drill is not lost as a relaxation of the shoulders and back, a good way to relieve back pain. First of all, sit up straight, hands and two forearms flat on the thighs. Then slowly twist your head to the right, maintain a tense position for about 5-10 seconds, then return to the starting position, take a break, and then repeat the action in the opposite direction.
3, back exercises
Back exercises before going to bed, long-term adherence to not only improve the back pain, but also enhance the strength of the back muscles. The method is:
Lying on your back, legs straight up; hands behind the head and support the head; shoulders and back from the bed a few centimeters, but the lumbar spine should be close to the surface of the bed, during the inhalation and hold this position for a few seconds, back down to the original position and exhale. Repeat this several times.
4, back against the wall
The human back has a lot of acupuncture points, often stimulate can treat back pain. The specific method is, 15-20 centimeters from the wall standing back, the whole body natural relaxation. With the back want to hit the wall; to be hit by the body rebound and then hit, about 1 second to hit, with the rhythm of the impact to natural breathing. Pay attention to the impact of the movement is powerful but not too fierce, to coordinate and uniform for the best.
5, massage with essential oils
To deal with back pain, massage is effective, but need to insist. The principle of massage is, first from gentle to hard. A tennis ball can be used to roll along the painful parts, you can make the muscles relax. In addition, using a body massage oil containing lavender or Hypericum extract to massage the painful area can also be very effective.
6, simple acupressure
If it is inconvenient to exercise or back massage, try a simple acupressure, not only easy to operate, but also fast and effective relief of back pain.
Access Points:
Houxi Point (behind the fifth metacarpophalangeal joint, when you make a fist, at the head of the ulnar transverse stripe);
Wuiyang Point (Huiyang Point is located in the outer part of the transverse stripe of the _fossa_, parallel to the Commission of the middle point).
Massage method: Pointing and pressing, kneading and so on to make the local acupoints appear soreness and distension can be.
Effects: The Houxi point is good for treating head, neck, shoulder and back pain, and the Guiyang point is good for treating lumbar spine pain and discomfort.
7, back pain causes
1. Biliary colic, pancreatic disease, stomach and duodenal tumor can also cause shoulder and back pain.
2. Cardiovascular disease with chest pain in angina pectoris, myocardial infarction is common. Cardiovascular disease with chest pain is commonly associated with angina pectoris and myocardial infarction
3. Bone tumors or tumors of the kidney, bladder, uterus, lungs, etc. can be metastasized to the scapula, vertebrae, and ribs.
4. Neck sprains and pillow falls are often due to improper neck activities, or poor sleep position leading to local muscle sprains. The history is short, the pressure point is fixed and located in the muscle injury part, to the scapula within the upper part of the common, and accompanied by muscle spasm. The spasmodic muscle bundles with obvious tenderness can be palpated, and the limitation of neck movement is obvious.
5. Cervical spondylosis has more subtypes and complex symptoms, and it causes neck, shoulder and back pain. In addition to the neck, shoulder and back pain, drop pain, neck stiffness and other discomfort, there are limb numbness, weakness, and even dizziness, headache and so on. The history of the disease is relatively long, with recurrent head, neck, shoulder, back and arm pain, accompanied by corresponding pressure points.
6. Many respiratory diseases cause shoulder and back pain, usually in the back, lateral back or scapula, the more common are pleural adhesions, lung cancer and tuberculosis.
7. Myofibrillitis, on the other hand, has obvious triggers such as wind-cold, dampness, exertion and sprain. Localized muscle stiffness, mainly soreness. The range is large, mostly without fixed pressure pain; massage, hot compresses are effective.
8. Periarthritis of the shoulder pain around the shoulder joint, pain in a wide range, most patients start slowly. The manifestation of the shoulder joint activity is obviously limited, X-ray film is not obvious abnormality.