What about back pain? How to alleviate it?

Generally, women and the elderly who have given birth to children often have low back pain. This kind of people must pay attention to this aspect, especially in winter to prevent cold from invading the body, so as not to aggravate back pain and reduce the quality of life. What about back pain? How to alleviate it?

1, sit upright

For those who face the computer for a long time, it is necessary to properly place the keyboard, monitor and chair height. Keep your body as close to the keyboard or monitor as possible to prevent your body from leaning forward. When using the keyboard, put your elbows at your sides. In addition, we should adjust the height of the screen, raise or lower the eyes and screen as much as possible, stand up and exercise for 10 minutes every hour, and relieve the pressure on the waist by stretching or walking. Choose a chair with armrests, adjustable height and upright backrest, and place cushions at the waist to support the waist. When sitting, you can put a small bench under your feet to relieve low back pain. For long-distance drivers, low back pain is very easy to happen. Try to move the seat forward to prevent leaning forward when driving. You can also put a bracket at the waist to support it.

2. Massage related acupoints

Massage the joint between the ischial tubercle and femur, the middle of the calf, the center of the back thigh and the back of the medial malleolus with your thumb or forefinger. Massage each acupoint for one minute until local pain and numbness appear, and massage three times a day to relieve waist pain.

3. Support at five o'clock, lie flat on the bed, bend your elbows and knees, lean your head on your back, lift your elbows and soles, hips and waist off the bed, slowly lift them to the highest point, hold on for 5 seconds, then slowly put them down and rest for 5 seconds. Lie in bed, relax, put your hands under your shoulders, do push-ups, then straighten your arms and support your upper body under the condition of being able to bear pain. Relax your hips, hips and legs as much as possible and stretch your back as much as possible. Stand up straight with your legs apart, put your hands on your lower back, put your four fingers on both sides of your spine, take your hands as the fulcrum, and stretch your body back as far as possible.

Step 4 exercise your waist muscles

In daily life, you can choose to do some exercises like yoga and jogging to exercise the waist muscles at that time. At the same time, for students and office workers who need to sit for a long time, they can choose to do chest expansion exercises and exercise their waist muscles at rest.