A, chronic lumbar muscle strain self-care a prevention of chronic lumbar muscle strain should be
(1) maintain good posture and correct various deformities. The correct posture is to look up, abdomen and chest, to maintain the normal physiological curvature of the spine, to avoid excessive convexity of the cervical and lumbar spine. It is most important to maintain good posture during the developmental period of children and adolescents.
(2) Strengthen physical exercise can make the muscles, ligaments, joint capsule often in a healthy and well-developed state, muscle strength and ligament elasticity is good, less chance of strain injury.
(3) Pay attention to the posture during labor, avoid working for too long in a bad posture, and insist on inter-work exercise for those in a single labor posture.
(4) Pay attention to the combination of work and rest, chronic diseases, malnutrition, obese people, pay attention to rest. Acute sprains should be treated.
Second, chronic lumbar strain patients’ self-rehabilitation exercise mode
(1) Press and knead the waist with both hands on the left and right waist for 5-10 minutes each time.
(2) Knock lightly on the waist with both hands half-clenched fist, knock lightly on both sides of the waist depression, with even force, for 2 minutes each time.
(3) Stand with legs shoulder-width apart and massage the sacrospinous muscle up and down along both sides of the waist 100 times with the back of both hands, until the waist is hot.
(4) hands forked in the waist, legs apart and shoulder width, waist relaxation, breathing evenly, do backward and forward rotation shaking, the beginning of the rotation amplitude should be small, gradually increase, generally rotate 80-100 times.
(5) turn crotch transport waist two legs apart, slightly wider than the shoulders, the whole body muscles relaxed, hands forked waist, regulate breathing, crotch to the left, then forward, to the right, backward around the waist axis to do horizontal turning circle action. Rotate the crotch for one week, 15-30 times, and then do it in the opposite direction, keeping the upper body upright, the amplitude from small to large.
(6) turn the waist pounding back two legs apart, the same width as the shoulders, the whole body relaxed, legs slightly bent, both arms hanging naturally, both hands half hold, first to the left waist, and then to the right waist, both arms with the waist natural left and right swing, by the force of swing, hands a front and a back, alternately knocking the waist and abdomen, can be done 30-50 times according to their physical condition.
The above activities can be done once in the morning and once in the evening according to your condition.
Three, acute lumbar sprain patients home care
Acute lumbar sprain is common in middle-aged people over 40 years old, often caused by sprains, wind and cold. There is also a sudden discovery of lumbar pain gradually aggravated after sleep, and generally have a history of exertion before the onset.
(1) In the acute stage, bed rest is necessary, and it is best to sleep on a hard bed to maintain the normal position of the spine.
(2) In the acute stage, it is best to apply wet and cold compresses to the lumbar area, and after the cold compresses, apply camphor oil to activate blood circulation and relieve pain.
(3) In the acute stage, herbal treatment can also be used to dispel wind and cold, invigorate blood and relieve pain.
(4) Under the advice of a physician, massage and massage can be done, but not on your own. Because repeated pressing and over-stimulation will cause congestion and edema in the lumbar area and aggravate the pain.
Fourth, for chronic low back pain patients can choose the following dietary therapy prescription.
Prescription 1, wolfberry leaf stew pork loin pork loin 2, wolfberry leaf 150 grams. Pork loin washed and cut into pieces, and Chinese wolfberry leaves stewed with water, add a little salt to season the food.
Prescription 2, pork loin soup pork loin 2 (remove the sinew and chopped), add walnuts 60 grams, black beans 90 grams and the appropriate amount of water to cook, add a little salt and onion and ginger seasoning to eat.
Prescription 3, eel soup eel 250 grams, wash and cut into sections cooked into soup, add onion and ginger salt seasoning, eat fish and drink soup.
Five, kidney deficiency back pain dietary therapy prescription.
Prescription 1, black beans 90 grams, 60 grams of walnuts, pork loin 2. The pork loin to remove the tendons and the first two flavors cooked and eaten.
Prescription 2, wolfberry root 120 grams, pig front feet and feet 1. Stew the soup together and eat.
Prescription 3, 250 grams of eel, 60 grams of pork, eel gutted, cleaned and chopped, while chopped pork, put in a bowl on the steamer.
Prescription 4: 250 grams of walnut kernel and 120 grams of chestnut kernel, pounded like mud as a pill, 9 grams each time, chewed 3 times a day.