Method 1: massage the back
1. Massage yourself
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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.