Six ways to naturally relieve back pain – FarinfraredHealingTherapy | lower back pain/back pain/for back pain

Method 1: massage the back

1. Massage yourself

pain treatment

Pressing on sore or tight muscles can reduce muscle tension and help you relax. Find the trigger point and, if you can, massage it with your fingertips or fist. As far as possible with the circle movement, or back and forth knead action, massage pain point.

,You can also try pressing the pain spot with your fingertips, maintaining this pressure, and counting to any number between 10 and 100.

,Can't reach the pain spot? Ask a friend for a massage.

2. Use the foam shaft

pain treatment

Self-massage or relax the aponeurosis with a foam shaft to relieve muscle and tendon pressure. Back against the wall against the foam axis, rolling back and forth to massage the back. If your back is really painful, choose a softer foam shaft. When the back muscles are stronger, use a harder foam shaft.

,To massage the upper and middle back, press the foam shaft between the middle back and the wall. Continue to press hard against the foam axis, squat down and stand up again, let the foam axis massage back, and exercise leg muscles.

,Don't massage your back with a foam shaft. Lower back pain is most likely due to tightness or strain in other parts of the back, legs or other areas. Massaging the lower back can temporarily relieve the pain, but it can also worsen the condition that causes it and make the injury worse.

3. Find a professional masseur

pain treatment

They can work with you to identify the problem areas. Regular massage is good for back pain.

,Check to see if massage is covered by your health insurance.

4. Consult a chiropractor

pain treatment

They specialize in treating neuromusculoskeletal disorders, especially problems affecting the back, neck and joints. He will assess your condition and, through a series of adjustments, correct your spine naturally.

,A physical therapist or osteopath can also help alleviate back pain through therapy.

Method 2: support the body

1. Use a waist pillow

pain treatment

The waist pillow is placed between the back of the waist and the chair to help the back of the waist maintain its natural curvature and ensure proper posture. When sitting at the table, might as well in the back of a lumbar pillow. If you are driving for a long time, you can also wear a back pillow while driving.

Support your knees with a pillow

pain treatment

When sleeping on your back or back, place a pillow under your knees to straighten your back and relieve pressure on your lower back.

,If you're lying on your side, place a pillow between your knees so your thighs don't fall down and put pressure on your spine.

Adjust your workspace

pain treatment

Adjust the height of tables, chairs, computers and other common items to ensure ergonomic work Spaces. Proper adjustments can support the body's overall posture. Adjust the height of the table and chair. When sitting on the chair, your feet must be flat on the ground, your arms on the table, elbows at 90 degrees. When using a computer, the screen is at eye level.

Method 3: stretch back muscles

Wear comfortable clothes

pain treatment

When you're ready to stretch your back, remember to wear comfortable clothes that allow you to move easily. This allows you to stretch your muscles more easily and mindfully, without being distracted by the discomfort of your clothes.

Stretch the upper back

pain treatment

To reduce pain, the most important thing is to relax your back muscles. Compensatory movements that occur when spinal muscles are injured are often the real cause of back pain. In many cases, injuries do not cause severe pain, but rather the back muscles tighten, causing pain and continuing to put more pressure on the spine. Try these upper back stretching exercises:

,Sit or stand up straight. Squeeze your shoulder blades as far back as possible. Hold for 5 to 10 seconds before relaxing.

,Sit or stand up straight. Put your hands behind your neck, arch your back back slightly, and look up at the ceiling.

,Sit up straight in your chair. Cross your arms across your chest and twist your body to one side, then slowly and gently turn to the other.

3. Stretch the back

pain treatment

Do a stretch that targets the back of your body. Try lying on your back with your knees bent close to your chest. Raise your head and reach toward your knees. Hold this position for at least 10 seconds, then relax. Repeat as necessary until the tight muscles relax. You can even move it from side to side and massage your kidneys.

The following exercises can further soothe your muscles:

,Children:Sit on your knees. Lean your upper body forward until it touches the ground, arms straight in front of you. Stretch the back.

,Threading:Lie on your back. Rest one leg on the knee of the other. Lift the lower leg up until the thigh is perpendicular to the ground. Hold this position and stretch for 15 to 30 seconds. Relax, switch sides and repeat.

,Double knee twist:Lie on your back. Bend your knees close to your chest and rest them on one side of your body. Extend your arms to the sides. Relax, switch sides and repeat.

4. Stretch the side waist

pain treatment

Lie on your back, arms straight to the sides. Bend one knee and roll slowly to the other side. Roll as far as you can, but keep your arms close to the ground. Hold position for at least 10 seconds, then switch sides and repeat. Stretch alternately until the tight muscles relax. This exercise can effectively relieve the side pain.

Stretch your neck

pain treatment

Sit or stand up straight with your head forward until the back of your neck feels pulled. Turn your head in a circle, keeping your chin close to your chest and your left ear to your left shoulder. Slowly turn your head in a circle until your right ear is close to your right shoulder and back to the starting position.

Method 4: do the motion that reduces back ache

1. You must stretch your muscles and bones before doing any exercise

pain treatment

Stretch all your muscles well before you start to do vigorous activity or exercise. Stretching increases blood flow to the target area and helps prepare the muscles for the next move.

2. Do not start exercise until the acute pain subsides

pain treatment

As long as your back no longer feels excruciating pain, you can do some exercise to strengthen your back muscles and relieve pressure on your joints and ligaments.

3. Use swimming to relieve back pain

pain treatment

Swimming, water walking, water aerobics and other water sports impact is very low, can strengthen a lot of muscles at the same time. Make sure you exercise correctly to avoid more back pain.

,If the crawl is too intense for your back muscles, try a side or backstroke.

Exercise your core muscles

pain treatment

The main muscles of the trunk affect the rest of the body, especially the back muscles. Keeping these muscles strong will help ease back pain and prevent future recurrence.

Try these core strengthening exercises:

,Lie on your back, knees bent, feet flat on the ground. Bring one knee to the chest and return to the starting position. Repeat 10 to 20 times on each side.

,Lie on your back with your legs straight out against the ground. Slide your heels slowly toward your hips and return to the starting position. Tighten your abs while exercising. Repeat 10 to 20 times on each side.

,Lying down. Make a push up (plank) position. Hold for 30 seconds and then relax. Work slowly until you can hold it for a minute or two.

,Keep your hands and knees on the floor and tighten your abs. Lift one leg off the ground and straighten it back. Don't let your hips fall down to sprain your back. Hold this position for 10 to 30 seconds. Repeat 8 to 12 times on each side. When lifting one foot and keeping your body even, try lifting the opposite arm and stretching it forward.

,Pilates is a great workout for core strength.

5. Avoid sports that strain your back

pain treatment

Avoid high-impact sports, such as basketball, to avoid aggravating existing injuries. Sports like golf and tennis, which involve a lot of bending and turning, can also strain the back.

Tip 5: change your habits

1. Drink more water

pain treatment

Staying hydrated throughout the day is important for maintaining and promoting muscle relaxation. Women should drink about 2,250ml of water a day, while men should drink 3,250ml. You don't have to just drink water, but you can get it from fruits and vegetables.

Get enough calcium, magnesium and potassium daily

pain treatment

These nutrients help regulate nerve impulses, maintain water balance in muscles, and play an important role in muscle relaxation. Relaxed muscles do not tighten on the spine, which reduces pain.

,Get calcium from dairy products, dark leafy vegetables and calcium-fortified foods such as orange juice and cereals.

,Eat dark green leafy vegetables, whole grains, beans and protein, and get more magnesium.

,Eat foods like avocados, bananas and leafy greens to get more potassium.

Get enough sleep

pain treatment

Sleep 7 to 8 hours a night to allow your body time to recover. Having trouble falling asleep? In the evening, do something relaxing, like listening to a calming music or taking a warm bath.

Method 6: try other natural methods

1. Meditate regularly

pain treatment

Studies have shown that meditation and mindfulness help the body relax and reduce back pain. Back pain may increase emotions such as anxiety and anger, and meditation can relax the mind and release these negative emotions.

,Try to meditate for at least 5 to 10 minutes a day. Sit in a comfortable chair and take deep, focused breaths. Inhale for a count of 4, hold for a count of 4, and exhale for a count of 4. Focus all your attention on your breath. When your mind starts to wander, refocus on your breathing.

Use homeopathy to relieve back pain

pain treatment

Apply ginger puree to the sore area, followed by eucalyptus or st. John's wort oil to help ease the pain. You can find these products in the natural food store. Follow package instructions to ensure proper usage.

3. Reduce inflammation with ice compress

pain treatment

Wrap an ice pack or towel around the ice. Ice compress back three times a day for 10 to 15 minutes.

,If back pain starts, apply it every hour for 10 minutes for the first day and every 2 to 3 hours for the next 2 days. Then ice compress back three times a day for 1 to 15 minutes.

4. Try hot compresses

pain treatment

Some people find that applying heat to sore areas relieves pain. Use a hot water bottle or spray hot water on your back for 15 to 20 minutes while bathing.

,If you use an electric pad, don't fall asleep during a hot compress. Turn the heating pad only to low or medium temperature.


When lifting heavy objects, bend your knees as far as possible and use your leg strength to lift the weight and transfer back pressure. Move slowly and steadily. Hurrying and jerky movements can lead to injury.


When lifting heavy objects, do not rely solely on the belt to protect your back.

There is no scientific evidence that belts prevent injuries.


Waist sour backache how fast relief after pregnancy four for pain – FarinfraredHealingTherapy | back pain/backache/how to relieve backache

How to relieve backache quickly after pregnancy:

1. Calcium

Because at the time of pregnancy, the belly of the fetus also requires a lot of calcium for bone development, so pregnant mother must pay attention to during the attention to the intake of calcium, such as daily sunshine, eat more foods high in calcium, otherwise once the calcium intake is not enough, so is likely to make pregnant mother loose teeth, or low back pain, and so on and so forth.

2. The weight

When women are pregnant, they will pay more attention to the intake of nutrition, and what they eat is definitely much more than usual, which leads to the excess nutrition of pregnant women, so that their weight and the baby are rapidly increased, which will increase the burden of the waist. There is also a risk of gestational diabetes, so while nutrition is good during pregnancy, it is also important to eat in moderation and control your weight.

3. The movement

Now a lot of people have a misunderstanding, because at the time of pregnancy must be don't exercise, easy to abortion, said actually easy to abortion is only the first three months of time to pay more attention to protect themselves, but after the safety period, pregnant mothers must remember that moderate exercise, don't every day sit lying down, the best in every day after dinner, go for a walk, it is best to learn some pregnant women yoga, not only help the pregnant mother alleviate the pressure of the waist, but also can help the baby grow well.

4. Hot compress

If pregnant mother back pain, in fact, the father-to-be can give pregnant mother do some massage, massage in fact, many people do not try to weight, in fact, the best way is hot compress, find a clean hot towel, apply in the waist can, apply half an hour every day, for the relief of low back pain effect is obvious. If you know how to massage the father-to-be can also common sense, just gently rub the waist hot, remember to move gently.

Finally pregnant mothers must pay attention to, in fact, in the early pregnancy, pregnant mothers should develop a good standing posture and sitting posture, although this is a bit strict on their own, but in the late when you will find the benefits of doing so, not only the body less suffering, even posture will become very good-looking.

3 office yoga positions can effectively relieve physical discomfort and sore back – FarinfraredHealingTherapy | sore back/lumbar pain/lumbar spine

White-collar class total meeting faces computer to sit for a long time in the office, of the body such as lumbar vertebra and cervical vertebra because this is uncomfortable, it is disease even, nature can be like tide general thick and thick come, the white-collar in a lot of cities and beauty can face these health problem, in fact.

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Xiao sun is one of them, but after she was exposed to yoga last year, her whole body state, figure and temperament have been greatly improved, the most critical is that her previous cervical and lumbar pain problems are far away from themselves. Indeed, as an office worker, there are some important asanas in yoga that must be mastered in order to maintain good health and good figure.

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1. Stretch and swing

The first pose is stretching and rocking. Stretching and rocking is good for flexibility of the body, and can move your lumbar and cervical vertebrae to a greater extent, so as to relieve pain and discomfort in the lumbar and cervical vertebrae. In behavioral essentials, the first is to let oneself is in a state of mountain type stand, after adjust breathing, inhale will arm by on the opposite side of the body slowly to the top, reach the top of the head position, lift and hold the right hand with his left hand wrist, expiratory when he put his body to the left to bend, to pay attention to always let navel and the chest in the lead the position, one side of the asana is completed. When exercising the right side, only need to change the side, pay attention to make the body stable, and the pelvis should be some straight, the strength of the two feet also need to be evenly distributed, this posture repeated about seven groups can be.

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Stand up

The second individual pose is the stand up pose, which is good for stretching the body, especially for the ligaments in the upper limbs. It can also relieve the pain in the spine and lumbar spine. The essentials of the movement are first in their exhalation, let their hands open some, let the body of the upper body to bend downward, then grasp their ankles or legs with the hand position, slowly bend the elbow to lower the height of the body, the body into a forward bend of the downward dog posture. After adjust the breath, the next time the inhale, gently with finger point ground, then right foot to the rear to withdraw, length is longer than the distance of a leg, the heel position, the ball is at the feet behind again below the left foot to thrust, with your arms the whole body, upper body slowly rose up around ten breaths.

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3. Bend behind your back

The third body pose is the flexion behind the body. The flexion behind the body is a good way to exercise the strength of the core position such as the abdomen and waist, because the strength and curve of the waist and abdomen position are the foundation of more yoga postures. In the essentials of movement, keep kneeling, pay attention to your breathing rhythm, slowly bend the elbow position, gradually extend the arm, continue the movement of this dynamic exercise for about three groups. After keeping your body stable, stretch your arms upward as you breathe in and bend your torso back as you exhale, drawing out as you breathe in. Bend your torso backward with the rhythm of your breath. If you are a beginner, slow down, but pay attention to the rhythm of your breath and the rhythm of your body.

stop back pain

Many people may say that the office worker's yoga moves are nothing more than lifting their body or squeezing their legs. Of course, these are very simple, but if you stick to them for a long time, you will find that they have a lot of health benefits.

A acupuncture point dispel back pain! A look will be, a press will work – FarinfraredHealingTherapy | back pain

Tell everybody today a simple and convenient method get through bladder classics, an action, can the ache of lumbar and back all solve.

Four total hole

Keep three in your belly

The waist is bent on mercy

Missing of head item

The mouth of the meal closes the mouth of the grain

So what do we want?

We look at a healthy child, or a person with a normal waist, and when you ask him to lie down, you touch that part of the body that's in the middle, and it's hollow, and that's normal.

If there's a bump, or a cord, or a bump, or a tender spot, that's what you're looking for.

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A look will be, a press will work

Weizhong acupoint location:

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Massage law:

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Relax, say goodbye to back pain

To treat the pain caused by bladder obstruction, back pain, back sprain, two small folk prescription let you say goodbye to pain.

Small folk prescription 1: jing Ming hole

Jingming point location: located in the inner eye, the inner corner of the upper part of the concave.

stop back pain

Reach Yin acupoint position: reach Yin acupoint outside the end of the foot toe of human body, be apart from toenail Angle 0.1 inch.

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Pinch the outside of double foot little toe to Yin acupuncture point, generally speaking, pinch each acupuncture point 5 ~ 8 minutes, lumbago can alleviate.

"Waist back center beg"! One acupuncture point can dispel back pain, both simple and convenient. With a flick of your finger, share it with friends and family. It could take you just a second to solve one of their biggest problems.

3D motor anatomy of back muscles (collectable) – FarinfraredHealingTherapy | lumbar spine

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3d motion anatomy of trapezius muscle

Trapezius muscle is the surface muscle located in the upper and middle back and divided into upper, middle and lower parts according to the direction of its muscle fibers.

Starting point: occipital eminence, upper cervical line, cervical ligament, all thoracic spine processes.

Stop point: upper band fibers — lateral 1/3 of the clavicle and middle lower band fibers of the acromial process — upper lip of the scapularis spine and the tip of the trapezius muscle are located in the subcutaneous part of the neck and back. One side is triangular, and the left and right sides are combined into an oblique square. It arises from occipital eminence, superior superior line, superior ligament, 7 cervical vertebra and all thoracic spine processes. The fibers are divided into upper, middle and lower parts, ending at lateral 1/3 of the clavicle, scapular ridge and acromion, respectively. When near fixation, the upper fibers converge to make the scapula lift, swing up and shrink back. The middle fiber contracts, causes the scapula to shrink back, to rotate up; The lower fibers contract so that the scapula falls and rotates upward.

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stop back pain

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3d kinematic anatomy of turbot muscle

The greater diamond-shaped muscle is a part of the diamond-shaped muscle and the lesser diamond-shaped muscle together constitute the diamond-shaped muscle.

The greater rhomboid arises from the 1-4 spinous processes of the thoracic spine and terminates at the spinal margin of the scapula.

There is a very thin layer of cellular tissue between the large and small rhomboid muscles.

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stop back pain

3d kinematic anatomy of pectoralis spinosus

(pectoralis spinosus) and the nape (spinosus cervi), in which the spinosum is attached upward to the bone surface below the superior occipital line. Multifidi multifidi in the middle layer has short and slightly oblique muscle fibers that span 2-4 vertebrae diagonally, while rotatores in the deep layer have the shortest muscle fibers that span only one vertebrae diagonally. Contractions of the transverse spinous muscles on both sides result in posterior extension of the trunk, while unilateral contractions result in the trunk bending to the ipsilateral side and turning to the contralateral side. The transverse spinous process is supplied by all the posterior branches of the spinal nerve.

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stop back pain

3d kinematic anatomy of the pectoralis longus muscle

Chest muscle longest

From:Sacrum, all lumbar spinous processes

Check in:All thoracic transverse processes, all costal angles and intercostal nodules, upper lumbar transverse processes

Joint effects:Bilateral contraction, posterior extension of the spine, maintain the upright posture of the body; Unilateral contraction, lateral curvature of the spine

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stop back pain

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3d kinematic anatomy of the lumbar iliac muscle

Iliocostalis: the iliocostalis can be divided into three regions: lumbar iliocostalis (starting from sacrum and iliac crest, ending from lumbar spine and 6th — 9th rib), thoracic iliocostalis (starting from 6 ribs below, ending from 6 ribs above), cervical iliocostalis (starting from 3 — 6 ribs, ending from transverse process of c4-6).

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stop back pain

3d kinematic anatomy of multifissured muscles

Multifidus: this group of muscles is composed of many small muscles that extend from the sacrum region to the cervical spine. In most cases, each of the small muscles starts at the transverse process of the vertebra, then crosses two or four vertebrae and connects to the spinous process of one of the upper vertebrae.

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stop back pain

Your back gives away your disease! Moxibustion back Yang qi, meridian, disease elimination – FarinfraredHealingTherapy | back pain

It can be seen that the back is a barometer of health and a solid protective barrier of the human body. No matter it is a child in the growth and development period, or an energetic young adult, or an elderly person who enjoys a comfortable life, pay attention to the back and properly maintain the back, which is equal to injecting vitality and vitality into the health.

How important is it to support your back?

Mention the idiom "a tiger with a bear's back", many people will think of a figure with a strong and strong body. But, as a result of age growth, back is adipose accumulation gradually and become "tiger carry", bring about meridian to block, not certain and healthy.

As the saying goes, "back thin one inch, life long ten years", a thousand difficult to buy old to thin, visible maintenance of the importance of the back.

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From the point of view of traditional Chinese medicine, the spine is in the middle of the governor's body Yang qi. On both sides of the back is the position of the foot sun bladder meridian, the bladder meridian Yang qi is the most, and with the kidney through the face, the kidney main water, so the bladder through the manager of water metabolism throughout the body.

Human qi and blood go through the bladder, which is the largest way to dehumidify and detoxify the human body, so the back is the big hub of the whole body qi and blood.

Look back confirmed

Large vertebra prominent, pigmentation —It indicates that long-term strain of shoulder and neck is easy to cause periarthritis of shoulder, blocked channels of shoulder and neck, insufficient blood and oxygen supply to the brain, dizziness, headache, palpitation and chest tightness.

Back pox —It indicates the accumulation of intestinal pooping, slow toxin metabolism, constipation, abdominal distension and bowel rumination.

Lung area: large pores, pigmentation —It indicates that lung function is weakened and nasopharyngeal problems are easy to be caused, such as rhinitis, pharyngitis, easy to get angry, chest stuffy and short of breath.

Heart area: pore bulky, pigmentation, long pox —It means heart fire, worry, shallow sleep more dreams, palpitations, cold hands and feet.

Liver area: prominent bulge —Description: flourishing irascibility, depression or temper, yellow face, bitter mouth, easy to cause fat liver, gallstones, back heavy, easy lobular hyperplasia, mammary gland hyperplasia, cold hands and feet.

Spleen area: qi integrity, swelling —It indicates irregular menstruation, dark yellow skin, obvious wrinkles, poor appetite, etc.

Kidney area: black, pigmentation, deep waist and eyes —It indicates that kidney qi is insufficient, memory is decreased, sleep quality is not high, endocrine disorders.

Baliao highlighting, black, black and acne –Endocrine disorders, uterine cold, irregular menstruation, leakage belt, pelvic inflammatory disease and other gynecological diseases.

stop back pain

How to nourish back?

If the back channel smooth, then 100 diseases can be subsided! So, maintain the back to become a health care is very important.

So how do you nourish your back? There are several ways:

1. Massage open back

This method is especially suitable for shoulder and neck stiffness, back pain, insomnia, pressure and other sub-healthy people.

2. Clothes protect the back

Back for wuzang shu point will, back often warm, the body will be more healthy. Especially hot day sweat out Cou, be the wind that is cold evil within easy to invade, cause disease.

So pay attention to the four seasons at any time to add or remove clothing, to protect its back.

3. Back moxibustion

Moxibustion is the pure Yang heat and medicinal power of moxibustion fire to the human body with warm and hot stimulation, through the conduction of meridians and acupoints, to regulate the balance of Yin and Yang of the viscera, can strengthen the body, cultivate Yang qi, adjust the five viscera qi and blood, calm the spirit of mind, through the meridian activating collaterals.

Suggest moxibustion points: dazhui, damper, body column and life door.

stop back pain

For some people who often sit for a long time in the office, more attention should be paid to the back maintenance, adhere to the back moxibustion at the same time, the daily work when learning to have a correct sitting posture, sitting copy should be reasonable to stand up and rest, make the back muscle reasonable rest, elastic degree, put freely.

Back flesh is much flesh is thick and send hard crowd, basically the body has some problem, had done the maintenance of the back is very important.


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Activity – face lumbar ache backache, besides endure what method still has? — June 10th self-health care and rehabilitation public health lecture for middle-aged and elderly people welcome you to come! (benefits!) – FarinfraredHealingTherapy

Sofa mom and dad have doubts:

Often waist aches recently, is lumbar intervertebral disc herniated namely?

back specialist

Literary parents care most about:

Love to write drawing before, feeling finger is not so agile gradually now, what method to have?

Second, self health tips

Where the body is easy to uncomfortable, in addition to my parents themselves, the most familiar is probably every day to help middle-aged and elderly friends rehabilitation exercise therapists. At work, the therapist combined theoretical knowledge with practical life and compiled a set of "one-two punch" suitable for life.

In the face of shoulder and neck disease, back pain, leg and foot discomfort, the therapist saw the action, in view of the aging of the body tissues and bad daily habits and other diseases formed, to introduce their own in life can be used rehabilitation action.

How much does the rehabilitation therapist know

The keynote speaker is a rehabilitation therapist from ningbo geriatric rehabilitation hospital. But after all this talk, you may be unfamiliar with this profession.

As the main body of rehabilitation medicine, the rehabilitation therapist diagnoses the individual's physical function through various assessments. The therapist can work with the doctor to develop a "rehabilitation" prescription and tailor the training program to the individual needs of the patient, including exercise therapy, fine exercise therapy, physical therapy, speech swallowing and other rehabilitation programs. Sometimes, they also need to train patients with techniques that look very much like massage. But they were neither doctors nor nurses nor chiropractors. Rehabilitation medicine is an emerging discipline, and therapists exist to help patients improve their quality of life and happiness.

back specialist

Active content

Lecture topic:Self-health care and rehabilitation for the elderly

time:Monday, June 10On the morning of 9-11

Location:Ling bridge road,285The number of mom and dad experienceheart(bus xingning bridge station)

Activity flow:

8:45-09:00 sign in

Health lecture and self-care teaching


2. Dial 56116778 (Weekdays 9:00-17:00)

★ important:

Due to the limited space, this activity is limited to50Please call ahead to register until full enrollment. Everyone who participates in the activity can get a nice gift.

Ningbo rehabilitation hospital for the aged

Good health to mom and dad!

A complete back training program will help you widen and thicken your back to create the perfect inverted v-shape – FarinfraredHealingTherapy | lower back

Say here, it is necessary to say back training, because be opposite at abdomen and bosom will tell, a lot of people do not like to practice carry on the back, perhaps because the back cannot be seen intuitively by oneself, also perhaps because the feeling that practices carry on the back is bad hold etc. But because of this, we should pay attention to the training of it, although the back can not be seen by themselves but can be seen by others, at the same time, it is also an important means to improve the chest hunchback, tall and straight posture; In addition, from the point of view of practicing back alone, the more difficult it is to find the power of practicing back, the more the power of practicing came.

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Said to practice back, you need to have certain knowledge of the structure the muscles of the back, because it will let us in specific targeted training process, know which one main stimulation which a muscle movements, can be in the process of the action to feel this muscle contraction and stretch, truly achieve the connection between the muscle and consciousness. Instead of just mimicking it. So, let's take a look at the basic back muscles so that we don't just imitate them as we practice.

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Speaking of back training so, after understanding the basic muscle structure of the back, it is necessary to understand the movements, so the following share a group of practical and classic back training movements, we can effectively stimulate the back muscle group through these several movements, so as to back training width and thickness, to shape the perfect inverted triangle figure.

Action 1: wide grip pull-up

Pull-ups, a classic but difficult move, can stimulate the muscles of the back, but in terms of grip length, a wide grip distance allows more power to be concentrated on the latissimus dorsi than a narrow backhand grip.

Action essentials:

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Action 2: barbell rowing

Barbell rowing is a necessary exercise to thicken the back, which will mainly exercise the middle part of the latissimus dorsi muscle. From the Angle of bending, bending Angle is bigger, group of back muscle participates in meeting more, of course specific also want to see oneself ability and figure condition, and cannot ask bending Angle blindly. However, it is important to note that during the rowing movement, do not bow, as it can cause great damage to the lower back.

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Action 3: hard pull

We often say that the hard pull is also a classic back practice, but we need to pay attention to is, in the process of hard pull, the back muscle group does not participate in the active force, it is only a movement of the stable muscle group, but because we use in the hard pull weight is larger, so it will also form a good stimulation to the back.

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Action 4: high pull down

High pull down mainly exercise latissimus dorsi and teres major muscle, can effectively increase the width of the back. In the process, pay attention to the shoulder, and let the elbow straight down.

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Action 5: sit and row

Sitting rowing focuses on the lats and lower trapezius muscles, but in order to get more effective stimulation of the back muscles, it is important to avoid leaning the upper body too far back during the movement, as this will cause the hip to exert force and reduce the back stimulation.

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Action 6: pull down straight arm

The lower side of the latissimus dorsi muscle is effectively exercised by holding the straight arm downward. Although this motion is the effective motion that exercises back muscle group likewise, but do not use this motion commonly impact weight, use small weight to undertake however. So, we can put this in the first one, and the goal is to activate the back muscles for the rest of the training. You can also do this at the end, where the goal is to completely contract the back muscles to drain the last bit of strength

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Due to the different training purposes, the specific methods of back training will be different. Generally speaking, for men's training aimed at muscle building, they need to use large weight and perform each movement 8-12 times. For women training for the purpose of shaping, use a small weight, in each movement 12 to 20 times into the way; Three to five sets at a time.


Author: know what to do in October

5 yoga moves that will effectively improve your sedentary back and back and give you a healthy spine – FarinfraredHealingTherapy | back pain/leg pain/backache

The weakness of the muscles in the abdomen will cause the lumbar spine to compensate, which will put the lumbar spine under great pressure, and the psoas muscle will also be tired if you hold the same position for a long time. Therefore, in daily life, many behaviors will bring injuries to the waist, so it is especially important to improve the resistance ability of the spine and psoas muscle.

It is said that the incidence of backache in the body is second only to a cold. People of every age have this problem, and it can be said that this is a common problem, with a little different is that some people will be a little less serious, some people are severe psoas strain patients.

You may be wondering what it feels like to have a lumbar strain. The feeling of those diagnosed with psoas strain is that it can make you sit or stand or do nothing for a long time. The momentary pain is tolerable, but the constant dull pain will make you start to doubt life, you don't know when will stop, the mentally weak person may have the idea of suicide.

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Do not have lucky psychology, especially now have the person of lumbar acerbity backache phenomenon, need to strengthen take exercise more. It is better to strengthen prevention in advance than to treat and recover after getting sick. Pay attention to sitting and standing posture, and avoid staying in one position for too long. Preventing psoas strain requires strengthening the abdominal, back and hip muscles, so try yoga for those of you who work or don't have time to go to the gym.

how to cure lower back pain

Strain of lumbar muscles

Lumbar muscle strain is the postural strain caused by inappropriate working position. Immerse oneself in the mental worker of desk work, the incidence of disease of strain of its psoas muscle and manual labor are almost equal. Lumbar strain mainly refers to a kind of chronic injury of soft tissue such as lumbar muscle, fascia, ligament, etc. It is a common disease that causes lumbago and leg pain, also known as functional lumbago, chronic low back strain, etc. Waist ache, when light when heavy, recurrent attack, tired when aggravating, relieved after rest. Bending to work hard, bending a little longer will cause pain aggravation, often with hands on the waist to reduce the pain.

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If you experience any of the following symptoms frequently, you should be careful as it is likely to be caused by a strain of the psoas muscle.

1. The waist is weak, and there will be "sprained feeling" if there is any slight mistake, and the symptoms will be aggravated, and the waist movement is impaired. When clinical examination waist muscle is loose and weak, have apparent pressing painful feeling to wait for a few series of symptom.

2 can not insist on bending work, bending a little longer will feel unable to stand, often forced to always stretch the waist or hammer the waist with his fist to relieve the pain.

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3. There is a fixed tender point in the pain area, usually near the starting and ending points of the muscle; When the pain point is hit, the patient can feel a significant reduction in pain.

4. Waist activity is basically normal, with obvious obstacles in general, but sometimes patients with lumbar muscle strain will have a sense of containment discomfort. Unable to sit for a long time, unable to do bending work, bending a little longer upright difficulty.

how to cure lower back pain

5. The shape and activity of the waist are mostly normal, and there is no obvious muscle spasm. A few patients are limited in waist activity

6. Long-term recurrent back pain and discomfort, or a blunt swelling pain, waist heavy plate tight, such as weight, long cure.

Yoga practice

Choose lie prone on yoga mat above all, both hands is backward, two hands cross hold to maintain 10 fingers to buckle, double leg knee maintains unbend, instep is taut close the ground. Breathe in and pull your hands back. With this force, lift your shoulders, chest, head, thighs, calves, and feet off the ground at the same time. Squeeze your hips slightly, tighten your belly, stretch your shoulders, expand your chest, and lengthen your legs and toes. As you exhale, fall slowly. On the next breath, lift up and feel the muscles that activate your waist, then lift your shoulders, chest, head, thighs, calves and feet. People who want to increase their strength can unclasp their hands, place them at their sides, and lift themselves up completely with the strength of the muscles in their waist, again for five breaths. Fall slowly as you exhale.

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Get up, kneel down on the back end of the mat, and prepare to breathe. Knees slightly wider than shoulder width, body slowly forward, arms extended along the floor. Exhale and lower your head, lowering your chin and chest to the floor. If your spine feels uncomfortable, let your forehead touch the floor. Exhale slowly, opening your armpits and relaxing your chest for three breaths.

how to cure lower back pain

Inhale, hips off heels, body forward, elbows bent, elbows on the floor, legs extended back in turn, lower abdomen and thighs close to the ground, into the spasana. Starting position, adjust the posture, arm is perpendicular to the ground, elbows and shoulder are the same as wide, two mutually parallel, forearm fingers open, escaping into reality on the ground, legs apart and shoulder are the same as wide, shoulder naturally sinking feeling both sides of the cervical spine can stretch, shoulders away from the ears to slowly inhale and exhale, maintain 5 breath of time. Feel the chest expanding and opening upward and forwards; In this pose, we focus on the lower back and feel the stretch and strength of the back. Keep the body stable, mainly rely on the upper back when exhaling force to drive the body to the right side, when inhaling the body back to the front; Exhale again, turning your body to the left, returning your body to the front as you breathe in. Repeat this with each side of the breath for 5 times. The following movement is the same body state, maintain upper body stability, exhale, heel swing to the right, inhale when the foot back to the beginning of the posture, exhale again, heel swing to the left, inhale back. Move your heels back and forth like this. Work the muscles in your lower back. Repeat this movement 8 times with your breath. Relax your arms, drop your body, lower your spine, and bring your feet back.

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Now enter the downward dog pose, with your hands on both sides of your chest, push your arms straight as you inhale, your body in a four-legged bench position, your feet back to the floor, exhale with your hips up, your heels down and touching the opposite side, look down at your knees, extend your spine, and lift your ischium up. Keep your hands and thighs steady, move your weight back as far as possible, don't put all your weight on your arms, and hold for four breaths. Breathe in and lift your head, slowly walk your feet back between your hands and exit the pose.

how to cure lower back pain

Come to the phantom chair. Breathe in and lift your head slowly up, letting your arms relax. Exhale, bend your arms and bend your hips back and down. Inhale, arms straight from the sides of the body upward movement raised above the head, on the two ears, the palms of the two arms face each other, oblique forward stretch. Look ahead. There are many important points to note in this pose. Keep your knees off your toes and don't put too much pressure on your knees, while keeping your thighs strong and your hips tight and your sit bones back. To keep your balance, keep your stomach tight, your back unbent, and your back straight. Keep your arms in line with your back. Don't open your feet for support. With your feet together and your whole body exerting force, stretch yourself to the top of the body and hold the pose for five breaths. Breathe in, slowly straighten your knees, return to standing, exhale, and drop your hands from the top of your head to the sides of your body.

how to cure lower back pain


How does emperor sport technology tighten the back – FarinfraredHealingTherapy | back pain/lower back

A person who exercises too much of the chest and too little of the back for too long

If you keep the "forward" posture for a long time, the shoulder blades will gradually change from "one" to "eight", which directly leads to the hunchback. And that's not the scariest part. The scariest part is that the muscles in the back (mainly the rhomboids, the erector spinus, and the extensor dorsi) are weakened. Without the protection of the muscles, the body's support – the spine can be quite fragile and cannot withstand any external force.

So, the key to lean forward is to strengthen your back muscles.

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Is there any exercise to tighten your back?

Action 1: sit and row

stop back pain

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Exercise your rhomboids

This action needs certain intensity, can let the muscle of shoulder hind become plump and powerful, make the scapula of deformation restore in situ.

Preparation: sit on the rowing machine, keeping the upper body upright, tight waist, chest out, stomach in.

Main idea: sink your shoulders so that your left and right shoulder blades are on the same level. Press your elbows against your ribs and pull the rowing machine backwards until your upper and lower arms stop at 90 degrees. Repeat.

Amount of action: 3 sets of 8 ~ 12 sets.

Reminder: the key to doing this well is to keep your lower back tense during exertion so that the balance of power is focused on the rhomboids.

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Action 2: sit up straight

Exercise muscles: the erector spinus

It's not a big exercise, but it can help prevent back pain.

Prepare for action: sit upright on the machine, the waist cling to the convex shape of the back, adjust the movement axis to about 30 cm below the neck.

Main point of action: cross your hands on the chest, with the waist as the fulcrum to do reciprocating movement. Each time pauses, upper body and thigh plane maintain in 30 ~ 95 degrees advisable.

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Reminder: when doing this, use your legs to keep your torso from shaking. In addition, the position of the movement axis should not be too close to the neck, or it will be easily injured.

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