1, breathe
A reasonable way of breathing is helpful to concentrate, find the right part of exercise and achieve twice the result with half the effort. Don't rush to recover from the tension. Please take a deep breath first and complete a static confrontation in the process of slowly exhaling.
2, soothe the neck
A, side neck
Action essentials: look straight ahead, keep your torso still, slowly tilt your head to one side (you can choose to add strength with the same hand according to your own situation), keep it for 8 to 10 seconds and then slowly return to your original position.
Tip: Don't hold your breath while exercising. Focus on the stretched muscle and feel its movement.
B. Pressure head
Action essentials: This action can stimulate the muscle tissue between trapezius muscle and shoulder and neck well. As shown in the figure, put your hand on the back of your head, then slowly push your head down to the limit-then "push" your hand back to its original position with your head.
The physical and physiological characteristics of women make the probability of low back pain much greater than that of men. The pain in the waist is also different, which also represents different situations.
First, kidney deficiency and low back pain: kidney deficiency and low back pain is the most common low back pain for women. The pain is the whole waist pain, dull pain and weakness. Fatigue or aggravation after sexual intercourse.
The waist is the viscera of the kidney, which controls reproduction and female menstruation. The most common is low back pain caused by kidney-yang deficiency, which is characterized by cold pain in the waist and soreness in the waist and knees. Women lose too much blood during menstruation every month, and pregnancy and childbirth will damage kidney qi. Women who have given birth to children and have had many abortions are more likely to have this kind of low back pain.
Second, cold and wet low back pain: This kind of low back pain is mainly due to the onset of cold in the waist. The pain is local (upper waist) pain, which is manifested as cold pain and aggravated in rainy days.
Third, blood stasis low back pain: local blood stasis and poor blood circulation caused by lumbar muscle strain or sprain lead to blood stasis low back pain. This kind of low back pain is also very common, and the pain is manifested as local tingling and needle-like pain.
In this case, organic diseases, such as lumbar disc herniation, kidney calculi's disease and nephritis, should be excluded first. Low back pain caused by organic diseases will last for a long time, and it is difficult to distinguish it from low back pain caused by blood stasis in the early stage, so it should be examined.
/iknow-pic . cdn . BCE Bos . com/e 824 b 899 a 90 1 4c 084083 FFB 0047 b 02087 BF 4 f 46 f " target = " _ blank " title = " " class = " ikqb _ img _ alink " >/iknow-pic . cdn . BCE Bos . com/ e 824 b 899 a 90 14c 084083 FFB 0047 b 02087 BF 4 f 46 f？ x-BCE-process = image % 2f resize % 2Cm _ lfit % 2Cw _ 600% 2Ch _ 800% 2c limit _ 1% 2f quality % 2Cq _ 85% 2f format % 2Cf _ auto " esrc = "/ GB/N2/2017/0724/C368181-30518318365438 Ways to relieve low back pain "> People's Daily Online-Do you belong to the low back pain group? Method for relieve backache and backache
/inews . ifeng . com/5 1279838/news . shtml？ src tag = pc2m " target = " _ blank " title = " Phoenix。 Com- pay attention to these diseases that often cause backache. Be careful of these diseases because you often have back pain.