Lumbar muscle strain is an orthopedic disease, acute sprain, long-term excessive lumbar muscle exercise and living room temperature is too low or too high are all leading to lumbar muscle strain, after suffering from this disease, it will cause low back pain, lumbar muscle soreness and weakness and other symptoms, therefore, I have summarized 15 ways to relieve low back pain lumbar muscle strain, let's learn it.
1.Strengthens the psoas muscles to keep warmFriends with herniated disc need to pay attention to keeping warm, the stimulation of cold air is not conducive to the circulation of blood in the lumbar muscles, stimulates the nerves, and aggravates the symptoms of lumbar disc herniation, making the pain worse. Therefore, the psoas muscles should be protected from cold and warm, and the psoas muscles should be warmed to promote blood circulation and help relieve pain symptoms.
2.Sleep in the right position,When a friend with a herniated disc sleeps, either lie on his side with his hip bent laterally, or put a cushion under his leg and bend his leg to lie on his back. The pillow should be slightly harder and lower, if there is a gap under the neck, you can use a towel to fill this gap, so as to keep the sleeping posture correct, and the waist will be energetic.
3.Pay attention to proper exerciseIn ordinary times, you also need to pay attention to appropriate exercise, do not overwork, and wear a waist brace when necessary, but it should be noted that the time to wear should be decided according to the actual situation of the individual body under the guidance of a doctor.
4.Usually eat more calcium-rich foodsSuch as milk, shrimp skin, etc.; Patients with lumbar disc herniation should avoid eating cold, irritating food, avoid greasy food, and quit smoking and drinking.
5.Take breaks when you go out for a walk. Walk for a while, take a break before your back hurts, and don't walk for long periods of time.
6.Take a small number of frequent meals and mix them reasonablyUsually eat more vegetables and protein, eat less greasy food, keep the stool smooth, and avoid straining the bowel movement and inducing pain. If bloating occurs, anal gas should be given or senna should be given as a tea.
7.It is important to take care to stand or sit in the correct position. If you don't have the correct sitting or standing posture, your spine will be in an abnormal state for a long time, which will lead to lumbar muscle fatigue, so you must maintain a correct sitting posture, you should keep your lumbar muscles straight, and when standing, you should properly carry out in-situ activities or lower back activities, which can relieve the fatigue of the lower back muscles.
8.Delphinium exercises,This method can exercise the lower back, keep the spine in a more stable state, and prevent injuries to the psoas muscles. The delphinium exercise method often agrees with yoga on some movements, so it is strict about posture, and it is necessary to maintain the correct posture, and the range of movement must not be too large, but should be carried out slowly.
9.Avoid sitting for long periods of timeWhen a person is sitting, the pressure on the psoas muscles is up to 8 percent higher than when standing9 times. Therefore, people must take a proper rest when working, combine work and rest, and rest for 5 to 10 minutes after working for 1 hour, stand up and walk around. If you need to prepare for strenuous physical activity, it is best not to do strenuous activity.
10.If it is severe, bed rest should be doneHowever, when resting in bed, you should pay attention to turning over regularly, otherwise it is easy to cause bedsores. During bed rest, you should also eat more foods that are easy to digest, so that you can effectively prevent constipation.
11.It is also necessary to pay attention to **,Don't let yourself be too obese, and you also need to pay attention to not being able to sit for a long time, which also has a great impact on lumbar disc herniation, which will make people feel uncomfortable.
12.Friends must bend over lessIn particular, do not bend over to lift objects or lift heavy objects, you can squat down first to ensure that the upper body is straight and reduce the number of bending, which is good for the maintenance of the psoas muscles.
13.Easily digestible foods can be eaten. If you are prone to constipation if you are bedridden for a long time, you should eat foods that are rich in fiber and easy to digest.
14.Choose a good psoas massager,It can also be very significant to prevent and alleviate backache and other strain problems, which is a professional high-quality model, but also to better repair strain, as the saying goes, the waist is very important to the human body, waist good people have spirit and energy, for the care of lumbar muscles, lumbar spine has an urgent need, the wrong choice will aggravate the strain!
Therefore, I highly recommend everyone a**iee unwild waist massager,As a brand of extreme sports and health care therapy, it is recognized in the industry as the originator of the field of "no muscle damage".Because of the "unconventional" sports equipment concept and technical precipitation, it is deeply loved by a large number of professional athletes and sports enthusiasts! The only innovative kneading method equipped with "double airbags + ultrasonic vibration" dual structureIt is very good for people's psoas muscles,It can effectively maintain the psoas muscles, repair the psoas muscle strain, and improve the muscle recovery efficiency by 998%！And there are quadruple psoas muscle support and 13 non-muscle black technology, achieving the lowest injury rate for the lumbar muscles and lumbar spine in ChinaTested by authoritative institutions, deep massage and 98% reduction in muscle damage rate! Not only is it the best comprehensive performance, the lowest muscle damage rate, but also the most excellent style for repairing lumbar muscle strain!
As a brand with the same name as Bei Easy, it focuses on hard-core fever performance, no crazy endorsements and advertisements, purely relying on word-of-mouth to accumulate heat, many world-class sports champions are recommending this massager, which can not only protect the body but also cultivate the psoas muscles, and is known as the strongest massager.
15.Freestyle is more suitable for a herniated disc as a form of exerciseBecause when swimming, the water gives buoyancy and puts less pressure on our intervertebral discs. However, it is necessary to pay attention to the posture, if the swimming style is not right, it will cause tension in the psoas muscles, causing pain and discomfort in the psoas muscles.
The above is my summary of 15 ways to alleviate lumbar muscle strain, we can choose professional equipment to alleviate lumbar muscle strain, of course, you can also change your own lifestyle habits to alleviate, I hope these 15 tips can help you.