Getting up in the morning with back pain is mostly caused by lumbar muscle tension and stiffness or lumbar spine problems due to incorrect sleeping position or inappropriate mattress and other circumstances. Lumbar muscle stretching exercise, lumbar muscle strength function exercise and other ways to relieve.
1. Stretching exercise for the waist.
(1) Stand naturally with your feet together, bend over and clasp your hands behind your knees. Bow your back with all your strength, bow up to the maximum extent, keep your hands locked, and stretch your waist significantly. This exercise can stretch the lumbar muscles and improve the symptoms of lumbar muscle stiffness, thus reducing pain.
(2) The patient maintains a kneeling position, the buttocks sit on top of the feet, the upper body is pressed down, and the upper limbs are stretched forward to feel the lumbar muscles stretching, and the time for each stretch is 30 seconds, which can relieve the lumbar muscle tension and improve the clinical symptoms of lumbar pain.
2. Lumbar muscle strength exercise.
(1) lie on your back, flex both lower limbs, take the bilateral heels, the back of both elbow joints, and the head as the fulcrum, lift the hips, try to lift the abdomen and knee joints flat and the bed into an arch, keep it for 10 seconds, and then slowly lower the hips. It can exercise the strength of waist and abdominal muscles and reduce the symptoms of low back pain.
(2) prone position, bilateral shoulder joints for support, gently lift the head and upper limbs, feet also gently lifted, so that the lumbosacral muscles contraction, the human body and the bed surface into an inverted arch, once for about 10 seconds. It can strengthen the strength of the lumbar back, stabilize the lumbar spine and improve pain symptoms.
Patients should pay attention to warmth when sleeping, avoiding the lumbar region from being cooled, and choosing a mattress with a certain degree of hardness. Exercise should be carried out under the guidance of a doctor.