What to do if you have back pain during military training

Military training is a training that every college student must undergo. For some children, they rarely exercise at home in their daily lives. The sudden high-intensity military training may cause discomfort to the body and sometimes cause back pain. At this time, certain methods must be used to relieve it, such as adjusting posture, rotating the waist, etc., which can not only help the effect of exercise, but also avoid sports injuries.

What to do if you have back pain during military training

1. Adjust your posture

If you have back pain while standing at attention, it may be because your posture is incorrect. First, you need to adjust your posture to the correct one:

Look straight ahead, don't look left or right, keep your head straight and don't hunch your neck. Your shoulders should be relaxed and both shoulders should be on the same level. Do not have one shoulder higher than the other, and do not shrug your shoulders. When standing at attention, you should keep your chest up, abdomen in, breathe evenly, and don't stick your belly out.

Both arms hang naturally and fit tightly against the pants. The middle fingers of both hands should be close to the center seam of your pants, and all five fingers should be together and straight. Stretch your legs naturally, and be careful not to bend them. Also, keep your legs as close together as possible, especially your knees.

2. Waist rotation

Stand with your feet shoulder-width apart, put your hands on your hips, rotate your waist clockwise and counterclockwise once each, then rotate from small to large, alternating clockwise and counterclockwise 8 times each.

3. Some support

①Three-point support

After the five-point support exercise, the waist muscle strength is better. You can put your arms in front of your chest, use your head and feet as three points for support, and use force to arch your waist, repeating this many times. It is advisable to do not feel tired, depending on your personal constitution.

②Four-point support

On the basis of the former, use your hands and feet as support to do arch bridge exercises repeatedly. It is advisable to do not feel tired, depending on your personal constitution.

③Five-point support

Lie on your back, bend your elbows and knees, and use your head, feet, and elbows to support yourself. Use your palms to arch your waist. Repeat several times according to your physical condition, without getting tired.

4. Lift your head and legs

① Lift your head, chest and arms

Lie prone with your upper limbs straight against your torso, lift your head and chest out, and repeat several times.

②Stretch your legs and lift them up

Lie prone, stretch your upper limbs close to the sides of your trunk, straighten your legs and lift them, repeat several times.

③ Lift your head, chest and legs

Lie prone with both upper limbs straight and close to the sides of the trunk, with the abdomen resting on the bed. Lift the head, hands, chest and both lower limbs upward together, and repeat several times.

5. Push, rub and knead

① Pushing and rubbing method

When self-massage, put four fingers together, separate the thumbs, and place the palms firmly and steadily on the sacrospinalis muscles on both sides of the lumbar spine. Push slowly and rhythmically, with the force gradually increasing from light to heavy.

② Kneading method

Self-massage the Shenshu point (1.5 inches below the second lumbar vertebra) and Zhishi point (3 inches below the spinous process of the second lumbar vertebra) on the waist. Use your thumb and four fingers to form a clamp and slightly pull the muscle bundle upward. When kneading, use the strength of your fingertips and palms to rotate or twist forward.

What to do if your waist hurts when standing in military posture

③Twisting method

The patient lies prone with legs together, and the palm, base of palm or both palms overlap and press on the patient's massage position. Use the thumb and index finger to pinch and lift the patient's lumbar sacral massage position, and repeatedly pinch and twist the skin until it turns purple-red. Continue the operation for 2 to 3 minutes.

6. Press and tap

① Pressing method

The patient lies prone with legs together, and the palms, base of palms or both palms overlapping are used to press on the patient's massage position. Both palms use downward pressure and move forward to press. Each press can be kept for 2 to 3 seconds.

②Slapping method

The patient lies prone with legs together, and massages the patient with the palm of your hand, the base of your palm, or both palms overlapping, tapping rhythmically and continuously. The finger joints and wrists should be relaxed, and the clapping speed should be brisk.