Lumbar vertebrae 3 pain

Some people do not experience pain in the entire lumbar spine, but only in the third lumbar vertebrae. This can be prevented by rubbing the waist, or by massaging, kneading, and grabbing and kneading to relieve the muscles and bones, thereby achieving a therapeutic effect. Therefore, some exercises related to the lumbar spine are very important, and some methods can be used to slowly relieve the pain.

◆Waist rubbing to prevent back pain

1. Rub your waist

When you have nothing to do at night, you can sit upright on a stool with your feet about shoulder-width apart. Rub your palms together dozens of times, and when they become warm, press tightly on both sides of the waist.

Pause for a few seconds, then rub your palms vigorously up and down along both sides of the lumbar spine, rub down to the Changqiang point under the coccyx (between the tip of the coccyx and the anus), and rub upwards to the end of the elbows, for 36 times in a row.

2. Pinch your waist

Use the thumbs and index fingers of both hands to pinch the skin in the middle of the spine at the same time, starting from the Mingmen point parallel to the navel and pinching downwards, pinch and release, until you reach the coccyx. Repeat 4 times.

3. Waist massage

Lightly clench your fists with your fists facing upwards, and use the protruding parts of the metacarpophalangeal joints to rotate and rub the waist on both sides. First rub it in a clockwise direction for 18 circles, then rub it in a counterclockwise direction for 18 circles. Both sides can be performed at the same time, or first left and then right.

4. Buckle the waist

Make fists lightly with your hands, with the knuckles facing downward. At the same time, use the palms of both fists to lightly tap (until it does not hurt) the sacrum and coccyx, tap with each fist 36 times.

5. Grasp the waist

Put your hands behind your waist, with your thumbs in front and press them on the sides of your waist without moving. Use the other four fingers on both sides of the lumbar vertebrae and use the fingertips to scratch the skin outwards. Be careful not to get hurt with your nails. Use both hands at the same time, rubbing 36 times each.

6. Waist rotation

Keep your body upright, feet shoulder-width apart, hands on hips, four fingers in front, thumbs behind; then push both hands forward to make the abdomen bulge and the body lean back. Next, push the left hand hard to the right, and bend the upper body as much as possible to the left. At this time, push both hands backward again, sit back with the hips as much as possible, and bend the upper body forward as much as possible. Finally, push the right hand hard to the left, and bend the upper body as much as possible to the right. This action is combined into a circle.

Twist the waist 9 times in clockwise direction, then 9 times in counterclockwise direction. When rotating your waist, do it slowly, not too fast or too hard, so as not to sprain your waist.

Don’t underestimate this small waist rubbing exercise, it can not only warm the waist and kidneys, enhance kidney function, strengthen the internal vitality, but also strengthen the waist and spine. Regularly doing this exercise can prevent and treat symptoms of kidney deficiency such as low back and leg pain, frequent urination, frequent urination at night, spermatorrhea, and impotence.