How to treat lumbar muscle strain? Lumbar muscle strain should be done like this

Lumbar muscle strain is a common disease in daily life. Long-term physical load or long-term heavy work or long-term sitting will cause lumbar muscle strain. Lumbar muscle strain needs to be checked and treated in time. During the treatment process, some massage or activities are needed to achieve the effect of auxiliary treatment.

How to relieve lumbar muscle strain?

First, correct bad sitting posture. Lumbar muscle strain occurs largely due to long-term desk work and poor working posture, such as hunching over and hunching over, which puts pressure on the waist due to the entire upper body. Therefore, the most effective relief method is to correct bad sitting posture, keep your chest up and back straight. At the same time, make sure to stand up and move around for ten minutes every hour of work or study, especially turning your waist and stretching your back, to avoid waist discomfort caused by sitting in poor posture for long periods of time.

Second, back exercises. Bad sitting posture is partly related to bad habits. If we trace the root cause, we will find that bad sitting postures such as hunching over and hunching over are caused by weak back strength, which results in people adopting a posture that they think is more comfortable. Therefore, in order to fundamentally change the bad sitting posture, you can strengthen the back exercises in your daily life. For example, according to your own strength and condition, you can practice pull-ups every day to improve your back strength and give yourself the strength to maintain the correct sitting posture.

Third, the horizontal bar pituitary. In many cases, lumbar muscle strain is caused by the waist muscles and bones being in a compressed state, which leads to poor blood circulation and blood stagnation, causing waist pain. Therefore, there is a small trick, which is to find a horizontal bar, hold the bar with both hands, let your body hang naturally, and put the center of gravity on the waist, and you will feel the pain in the waist. But after releasing the horizontal bar, you will feel your waist stretched and it is very comfortable. If you persist every day, you will see results.

Fourth, buy a yoga mat and place it in an open space at home. Get up every morning and do three sets of Flying Swallows. The number of exercises in each set can be based on your own situation. Generally, 10 to 20 exercises will be effective. Xiaoyanfei can exercise the back muscles and at the same time correct the physiological curvature of the spine. Xiaoyanfei is not an action that takes effect immediately. The key is to persist in it every day.

Fifth, lift your legs sideways. Before going to bed at night, doing 20 side leg raises in bed is also very beneficial for recovering from lumbar muscle strain. Many people know the sideways leg-lifting exercise because it can slim the thighs, which is what many girls like. But this movement can exercise the small muscles on the sides of the waist. The growth and development of these small muscles can stabilize the waist. Every time you have lower back pain, do this movement at night and you will feel relief the next day.

Sixth, correct sleeping posture. For friends who suffer from lumbar muscle strain, they should choose a hard bed and put a softer mattress when sleeping. More importantly, when you sleep, if you lie on your back, you can put a spare pillow under your knees. This will prop up your legs and allow your waist to fit better on the bed, which is very important for reducing the pressure on your waist.