In the first few days when your back starts to hurt, you can take the following family therapies:
1. Apply ice to the injured back as soon as possible, once every hour. 10- 15 minutes. Cold compress can prevent edema, relieve pain and promote rehabilitation.
2, the abdomen is flat and prone, the arms are placed on both sides of the body, and the head is on the side. If this posture makes you feel backache, then adjust your posture to make yourself comfortable, keep this posture and relax for * * * 1-2 minutes.
3. Do pelvic tilt, move the lower back and gently move the spine. Lie flat on the floor with your knees bent and your feet flat on the floor. Slowly tighten the abdominal muscles and press the lower back to the floor. Keep breathing normally, keep this posture 10 second, and then relax.
4. Take a short walk for 3-5 minutes every 3 hours, and try not to take a long walk.
It will get better gradually! I wish you a speedy recovery!
Pelvic rocking motion with four limbs on the ground.
Pelvic shaking can effectively relieve back pain. Put your knees on the ground, put your hands on the ground, keep your back flat, contract your abdominal muscles, and arch your back like an angry cat. Keep your head and back level, then relax, return to the center, and try to avoid letting your back relax before keeping straight.
You can strengthen this exercise under your back and strengthen your back muscles. You can do it by doing the following exercises. Keep your back flat, keep your head down, and start to straighten one foot. Keep one foot in a straight line with your back, not too high, bend your knees and put it on the floor at the same time, so that your head can return to the center. Repeat 6-8 times, and repeat 6-8 times on the other foot. Slight leg shaking.
Postpartum back pain usually occurs in the sacroiliac joint of the back, that is, the junction of the spine and pelvis. Pain occurs on one side of the base of the spine and is likely to spread to the whole hip, and the legs are likely to feel pain. This exercise is very effective in relieving this kind of pain, especially the pain in the left sacroiliac joint; The opposite action is to relieve the pain of the right sacroiliac joint.
Lie on your back, straighten your feet and start bending your left knee. When doing this, keep your shoulders, head and right foot flat on the floor, bend your left knee to your chest, hold your left knee with your left hand, hold your left ankle with your right hand, gently push your knee to your shoulder, and press your left ankle against your genitals with your right hand. Slowly release the pressure, repeat this action several times and make a gentle swing. When you finish this exercise, you should pay attention to avoid pulling your muscles when you stand up.
At this time, put your left foot flat on the ground and slowly bend your right knee. Next, put your right foot flat next to your left foot so that your knees are close together, then lift your knees at the same time, and then land on all fours.
Take a high kneeling position in a standing position, then half kneel, one hand flat on the ground, and carefully become a standing position.
If you feel pain below your back, lie on your back, bend your knees to your chest, and put your hands around your knees and stick them to your chest. Hold your thighs tightly and shake them from side to side above your knees. Stand up slowly according to the above instructions.
Move your arms back.
This exercise helps to relieve the tension of upper back and shoulder muscles and improve posture.
Keep standing posture, feet apart about 30 cm, knees soft and don't lean back. Make sure the hips contract and the abdomen contracts. Raise your arm up and forward and draw a circle above your ear.
Another way is to sit on a bench without a backrest and put your feet flat on the floor. Put your hands on your shoulders and circle your elbows up and forward at the same time. In the most comfortable way, make a big circle as much as possible, as close as possible to the ear. At the same time, the rest of your body should be straight, and don't bow your back because your shoulders are stiff.
Breathe rhythmically throughout the process. When the elbow turns again, the shoulder should leave the ear and repeat for about 8- 10 times (don't turn the arm forward, because this will only increase the possibility of the shoulder arching forward and bad posture).
Body lateral flexion
This movement helps the back to move from side to side.
Legs apart, hip width apart, hands on hips, keep knees soft. Contraction of abdominal muscles, while maintaining hip contraction. Keep the pith center, evenly distribute the body weight on the feet, flexibly bend to the maximum, and keep the bending posture for a few seconds. Then, repeat bending to the right to keep your body straight, just like a straight line between two windows. Don't stand on tiptoe to increase the range of activities, otherwise it will be counterproductive.
Another way is to sit with your arms flat on your sides. Take a deep breath when bending sideways, and exhale when restoring posture. Repeat this action 8- 10 times each time.
Around the neck, knees and hands.
The motion of the upper part of the spine is mainly rotation, and the degree of rotation is usually very limited. This exercise can enhance the flexibility of the upper torso and shoulders.
Keep your feet upright and open, hip width apart, keep your knees soft, and stretch your arms with your palms shoulder width apart. At the same time, at shoulder height, contract abdominal muscles, tighten hips and keep the lower part of hips facing straight ahead. At the same time, keep your eyes on the fingertips of your left hand. Wrap your shoulders and arms as far as possible to the left, bend your right hand and cross your chest, and keep this position for a few seconds. Return to the center point and then bend in the opposite direction. Exhale when the body rotates to the left or right, and exhale when it returns to the center. Repeat this action 8- 10 times.
(1) Beside the chair, stand upright beside the chair and put one hand on the back of the chair. Keep your knees soft, gently lift the heel of your right foot, and bend your head and torso at the same time so that they are close to your right knee. Exhale while doing this action, keep this action for a few seconds, then slowly return to the original state and inhale.
② Lift your right knee to make it level, and repeat this action 4 times before changing your feet (if you lift your knee after standing on one foot, or bend forward, it will cause backache, so you should avoid doing this action).