Six ways to naturally relieve back pain – AllPainHealing | lower back pain/back pain/for back pain

Method 1: massage the back

1. Massage yourself

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Pressing on sore or tight muscles can reduce muscle tension and help you relax. Find the trigger point and, if you can, massage it with your fingertips or fist. As far as possible with the circle movement, or back and forth knead action, massage pain point.

,You can also try pressing the pain spot with your fingertips, maintaining this pressure, and counting to any number between 10 and 100.

,Can't reach the pain spot? Ask a friend for a massage.

2. Use the foam shaft

relief for back pain in

Self-massage or relax the aponeurosis with a foam shaft to relieve muscle and tendon pressure. Back against the wall against the foam axis, rolling back and forth to massage the back. If your back is really painful, choose a softer foam shaft. When the back muscles are stronger, use a harder foam shaft.

,To massage the upper and middle back, press the foam shaft between the middle back and the wall. Continue to press hard against the foam axis, squat down and stand up again, let the foam axis massage back, and exercise leg muscles.

,Don't massage your back with a foam shaft. Lower back pain is most likely due to tightness or strain in other parts of the back, legs or other areas. Massaging the lower back can temporarily relieve the pain, but it can also worsen the condition that causes it and make the injury worse.

3. Find a professional masseur

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They can work with you to identify the problem areas. Regular massage is good for back pain.

,Check to see if massage is covered by your health insurance.

4. Consult a chiropractor

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They specialize in treating neuromusculoskeletal disorders, especially problems affecting the back, neck and joints. He will assess your condition and, through a series of adjustments, correct your spine naturally.

,A physical therapist or osteopath can also help alleviate back pain through therapy.

Method 2: support the body

1. Use a waist pillow

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The waist pillow is placed between the back of the waist and the chair to help the back of the waist maintain its natural curvature and ensure proper posture. When sitting at the table, might as well in the back of a lumbar pillow. If you are driving for a long time, you can also wear a back pillow while driving.

Support your knees with a pillow

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When sleeping on your back or back, place a pillow under your knees to straighten your back and relieve pressure on your lower back.

,If you're lying on your side, place a pillow between your knees so your thighs don't fall down and put pressure on your spine.

Adjust your workspace

relief for back pain in

Adjust the height of tables, chairs, computers and other common items to ensure ergonomic work Spaces. Proper adjustments can support the body's overall posture. Adjust the height of the table and chair. When sitting on the chair, your feet must be flat on the ground, your arms on the table, elbows at 90 degrees. When using a computer, the screen is at eye level.

Method 3: stretch back muscles

Wear comfortable clothes

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When you're ready to stretch your back, remember to wear comfortable clothes that allow you to move easily. This allows you to stretch your muscles more easily and mindfully, without being distracted by the discomfort of your clothes.

Stretch the upper back

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To reduce pain, the most important thing is to relax your back muscles. Compensatory movements that occur when spinal muscles are injured are often the real cause of back pain. In many cases, injuries do not cause severe pain, but rather the back muscles tighten, causing pain and continuing to put more pressure on the spine. Try these upper back stretching exercises:

,Sit or stand up straight. Squeeze your shoulder blades as far back as possible. Hold for 5 to 10 seconds before relaxing.

,Sit or stand up straight. Put your hands behind your neck, arch your back back slightly, and look up at the ceiling.

,Sit up straight in your chair. Cross your arms across your chest and twist your body to one side, then slowly and gently turn to the other.

3. Stretch the back

relief for back pain in

Do a stretch that targets the back of your body. Try lying on your back with your knees bent close to your chest. Raise your head and reach toward your knees. Hold this position for at least 10 seconds, then relax. Repeat as necessary until the tight muscles relax. You can even move it from side to side and massage your kidneys.

The following exercises can further soothe your muscles:

,Children:Sit on your knees. Lean your upper body forward until it touches the ground, arms straight in front of you. Stretch the back.

,Threading:Lie on your back. Rest one leg on the knee of the other. Lift the lower leg up until the thigh is perpendicular to the ground. Hold this position and stretch for 15 to 30 seconds. Relax, switch sides and repeat.

,Double knee twist:Lie on your back. Bend your knees close to your chest and rest them on one side of your body. Extend your arms to the sides. Relax, switch sides and repeat.

4. Stretch the side waist

relief for back pain in

Lie on your back, arms straight to the sides. Bend one knee and roll slowly to the other side. Roll as far as you can, but keep your arms close to the ground. Hold position for at least 10 seconds, then switch sides and repeat. Stretch alternately until the tight muscles relax. This exercise can effectively relieve the side pain.

Stretch your neck

relief for back pain in

Sit or stand up straight with your head forward until the back of your neck feels pulled. Turn your head in a circle, keeping your chin close to your chest and your left ear to your left shoulder. Slowly turn your head in a circle until your right ear is close to your right shoulder and back to the starting position.

Method 4: do the motion that reduces back ache

1. You must stretch your muscles and bones before doing any exercise

relief for back pain in

Stretch all your muscles well before you start to do vigorous activity or exercise. Stretching increases blood flow to the target area and helps prepare the muscles for the next move.

2. Do not start exercise until the acute pain subsides

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As long as your back no longer feels excruciating pain, you can do some exercise to strengthen your back muscles and relieve pressure on your joints and ligaments.

3. Use swimming to relieve back pain

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Swimming, water walking, water aerobics and other water sports impact is very low, can strengthen a lot of muscles at the same time. Make sure you exercise correctly to avoid more back pain.

,If the crawl is too intense for your back muscles, try a side or backstroke.

Exercise your core muscles

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The main muscles of the trunk affect the rest of the body, especially the back muscles. Keeping these muscles strong will help ease back pain and prevent future recurrence.

Try these core strengthening exercises:

,Lie on your back, knees bent, feet flat on the ground. Bring one knee to the chest and return to the starting position. Repeat 10 to 20 times on each side.

,Lie on your back with your legs straight out against the ground. Slide your heels slowly toward your hips and return to the starting position. Tighten your abs while exercising. Repeat 10 to 20 times on each side.

,Lying down. Make a push up (plank) position. Hold for 30 seconds and then relax. Work slowly until you can hold it for a minute or two.

,Keep your hands and knees on the floor and tighten your abs. Lift one leg off the ground and straighten it back. Don't let your hips fall down to sprain your back. Hold this position for 10 to 30 seconds. Repeat 8 to 12 times on each side. When lifting one foot and keeping your body even, try lifting the opposite arm and stretching it forward.

,Pilates is a great workout for core strength.

5. Avoid sports that strain your back

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Avoid high-impact sports, such as basketball, to avoid aggravating existing injuries. Sports like golf and tennis, which involve a lot of bending and turning, can also strain the back.

Tip 5: change your habits

1. Drink more water

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Staying hydrated throughout the day is important for maintaining and promoting muscle relaxation. Women should drink about 2,250ml of water a day, while men should drink 3,250ml. You don't have to just drink water, but you can get it from fruits and vegetables.

Get enough calcium, magnesium and potassium daily

relief for back pain in

These nutrients help regulate nerve impulses, maintain water balance in muscles, and play an important role in muscle relaxation. Relaxed muscles do not tighten on the spine, which reduces pain.

,Get calcium from dairy products, dark leafy vegetables and calcium-fortified foods such as orange juice and cereals.

,Eat dark green leafy vegetables, whole grains, beans and protein, and get more magnesium.

,Eat foods like avocados, bananas and leafy greens to get more potassium.

Get enough sleep

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Sleep 7 to 8 hours a night to allow your body time to recover. Having trouble falling asleep? In the evening, do something relaxing, like listening to a calming music or taking a warm bath.

Method 6: try other natural methods

1. Meditate regularly

relief for back pain in

Studies have shown that meditation and mindfulness help the body relax and reduce back pain. Back pain may increase emotions such as anxiety and anger, and meditation can relax the mind and release these negative emotions.

,Try to meditate for at least 5 to 10 minutes a day. Sit in a comfortable chair and take deep, focused breaths. Inhale for a count of 4, hold for a count of 4, and exhale for a count of 4. Focus all your attention on your breath. When your mind starts to wander, refocus on your breathing.

Use homeopathy to relieve back pain

relief for back pain in

Apply ginger puree to the sore area, followed by eucalyptus or st. John's wort oil to help ease the pain. You can find these products in the natural food store. Follow package instructions to ensure proper usage.

3. Reduce inflammation with ice compress

relief for back pain in

Wrap an ice pack or towel around the ice. Ice compress back three times a day for 10 to 15 minutes.

,If back pain starts, apply it every hour for 10 minutes for the first day and every 2 to 3 hours for the next 2 days. Then ice compress back three times a day for 1 to 15 minutes.

4. Try hot compresses

relief for back pain in

Some people find that applying heat to sore areas relieves pain. Use a hot water bottle or spray hot water on your back for 15 to 20 minutes while bathing.

,If you use an electric pad, don't fall asleep during a hot compress. Turn the heating pad only to low or medium temperature.


When lifting heavy objects, bend your knees as far as possible and use your leg strength to lift the weight and transfer back pressure. Move slowly and steadily. Hurrying and jerky movements can lead to injury.


When lifting heavy objects, do not rely solely on the belt to protect your back.

There is no scientific evidence that belts prevent injuries.


Kettlebell swing is the best way to relieve back pain – AllPainHealing | lower back pain/back pain/lower back

A growing number of white-collar workers are suffering from "back pain", which has been blamed for poor sitting and standing posture.

For those who exercise regularly, problems such as incorrect movement during training, overtraining and inadequate warm-up can also cause back pain.

You may not have back pain now, but that doesn't mean you can ignore it.

relief for back pain in

Instead of waiting for the pain to come and trying to figure out a solution, take time out of your daily routine to do some back strength exercises to ease your existing back pain or reduce your risk of back injury.

If you don't know what to do, try today's "kettlebell swing".


Advantages of kettlebell training

Today the kettlebell is no longer a mystery and has even become one of the most popular fitness equipment. The unique pendulum-shaped design of the kettlebell with a handle opens up more possibilities for training, as well as muscles that are not available on other machines, such as forearms and fingers.

Training with kettlebells can activate more muscles, improve explosive force and joint stability and flexibility, and increase strength and endurance of the body. In addition, kettlebells can also help exercise core muscles, improve body coordination and improve minor muscles.

"If your goal is just to get stronger, you don't need kettlebells," says Jason brown, a muscle and fitness specialist. But if your goals include burning fat and increasing endurance, kettlebells are great."

relief for back pain in

Therefore, whether it is to increase muscle, reduce fat, shape or improve explosive power, strengthen the physical level, kettlebell is your indispensable good helper; Moreover, kettlebells are relatively small in size, moderate in weight, and have no special requirements on environment and field. Training can also be completed at home, saving time and efficiency.

Among many kettlebell exercises, "kettlebell swing" is undoubtedly one of the most classic golden moves.


Kettlebell training golden moves

Kettlebell swing can simultaneously enhance muscle strength, muscle endurance and explosive force. Strengthening the hips and the power chain at the back of the body, preventing athletic injuries, and improving hip explosive power, one-handed swing also exercises our core and our ability to resist extension, rotation, and lateral flexion.

relief for back pain in

What's more, lower back pain specialist Dr. Stuart McGill published a study in 2012. According to the report, kettlebell swing training relieved lower back pain in some subjects.

Dr. Stuart McGill believes that because of the characteristics of pendulum action(rapid regular contraction and extension of muscle fibers), which causes blood flow to accelerate near the lower back, thus speeding up the discharge of metabolites from the muscles in the lower back.

Ok, now let's have a demonstration of correct movements by wang ta of kettlebell training class of action academy.

Click on video to watch the action demonstration

The action points demonstrated in video are:

The three hip flexion modes are designed to find the maximum Angle of the hip while remaining neutral in the back, known as the kettlebell swing swing.

relief for back pain in

During the hard pull, first press the ground with your feet, shoulders back, and imagine bending the kettlebell, keeping your back neutral, your neck slightly extended, and your eyes tilted downward. Some people can't hold the kettlebell in the middle of their back because of the flexibility of the hip joint, so they need to pull the pad to shorten the distance.

The starting swing position is the same as the hard pull, except the kettlebell is in front of the body. Kettlebells, wrists, elbows, shoulders keep in line. In the beginning position, place the lower part of the kettlebell between your legs. With biomechanical breathing, place the upper part of the kettlebell. When standing up straight, there are obvious contractions of the legs and abdomen, the back, the neck remain neutral, and the eyes are on the front.

relief for back pain in

Through this video, I hope you can learn to practice swing action flow, optimize the action, master the power. Although the kettlebell swing is a fairly basic movement, some fitness training experts recommend that you learn how to do a kumblebell pull before learning how to do it.


Tips for practicing kettlebell swing

In addition, there are several points to note when practicing kettlebell swing:

Do not squat too much during the movement; The role of the hand is mainly to control the kettlebell, and do not have similar to pull the kettlebell action; Although some American kettlebell swings require a swing over the head, this is not recommended for safety for most kettlebell trainers.

relief for back pain in

Do not let your core relax during the exercise. Keep your abdominal muscles slightly tight.Also pay attention to breathing, inhaling as you return to slowing down and exhaling as you swing forward.

If you are new to kettlebells, then it is recommended that you do not start training with kettlebells. At the beginning, the weight of the kettlebell should not be too heavy. Keep the weight of the kettlebell that can be completed with correct movements. Each group can be controlled at 10-20 times.

By:Teaching assistant of kettlebell training class of action college — wang yong


McGill, sm, & Marshall, lw. kettlebell swing, desperately, and bottoms up carry: back and hip muscle activation, motion and low back loads. J strength cond res 26(1): 16-27, 2012

The pictures in this article are from the Internet

Do you practice using kettlebells? #

If you need more scientific and professional kettlebell guidance and study, we recommend you to attendThis action academy is exclusive"Hard kettlebell training class".

Click on the image below to learn more about the course

"Kettlebell training class is based on strongfirst international certification course, which provides in-depth explanation of the hard kettlebell and gives you more details of control and practical operation.For the SFG international certification to establish a good foundation, help you become a qualified kettlebell player!

Why do women cry "low back pain"? How does woman lumbago do? – AllPainHealing | lower back pain/back pain/backache

Why do so many women mutter "back pain"? Let's take a look at what makes a woman's waist so tired.

The reason that female backache is more frequent

01,Physiological lower back pain

For women with dysmenorrhea symptoms, during the visit of aunt, often waist and knee soreness, generally speaking, this is physiological pain, do not need special treatment. However, some women may try to relieve back pain by beating their backs, which is not desirable because it often backfires.

Don't beat your back when you have menstrual pain

Menstruation appears lumbar bilge is painful, besides the element such as mental tension, overwork, food unjustly, the position that female uterus is in pelvic cavity is the mainest reason.

In this special period, if you beat, not only does not play any role, but will lead to increased pelvic congestion, blood flow, increased menstrual volume, prolonged period, back pain more serious. At the same time, the resistance of women at this time will also be reduced, improper external force is not conducive to endometrial exfoliation wound healing, more likely to cause infection and acute, chronic gynecological diseases.

02,Backache caused by exertion

lower back pain remedies

The woman's daily always is dismantled very trivial and busy, imperceptibly, delicate waist limb begins to shout ache.

Strain of lumbar muscles

When the body is too tired, or standing or sitting improperly, can lead to lumbar muscle strain, which causes chronic dull pain in the waist.

Lumbar disease

Lumbar disc herniation is a common cause of backache in young women. Besides lumbar injury, also be to cause as a result of long-term chronic strain, besides expression is lumbar ache besides, also often accompany the radiative ache numbness that has lower limbs.


Middle-aged and elderly women, especially women after menopause, as a result of reduced bone volume of the spine, spine bearing capacity is subsequently reduced, the body weight even walking will also appear in the back pain.

Pregnancy and puerperal fatigue

During pregnancy, the fetus grows up gradually, uterine weight increases as gestational age growth, cause the center of gravity of the body to move forward, in order to maintain the body balance, the waist will be straight forward, long before this can cause lumbago. Puerperium, if too much bleeding, or premature labor, too much involvement and cold, will also cause back pain. Postpartum waist aches, also already gave birth to the more common phenomenon in the female.

lower back pain remedies

Wear high heels for a long time

In order to be more beautiful, women also fight. However wear high-heeled shoes for a long time, can make the balance of lower limbs is affected, stand, walk cannot follow one's inclinations, also produce acute lumbar sprain very easily. Muscle, ligament when sprain besides the generation that can differ degree is torn and the circumstance such as trace haemorrhage, swelling even yu blood violet, also can behave for lumbago.

03,Gynecological diseases and backache

"Waist devil" cervicitis

The cervix is like the door to the uterus, usually closed tightly to protect the uterus from bacteria and viruses.

And when women experience childbirth, uterine cavity surgery, the cervix is open, from the vagina in the pathogens and bacteria will enter the depths of the palace from the damaged place, causing cervical erosion, cervical polyps, this is often said cervicitis.

In addition, unclean sex, unsanitary periods and other reasons can also lead to cervical inflammation. The happening of cervical inflammation, besides leucorrhea can appear unusual, after inflammation diffuses to pelvic cavity, the ache that can appear lumbar reach next abdomen to drop painful, when menstruation and defecate or sexual life can aggravate.

"Waist demon" chronic pelvic inflammatory disease

The more sophisticated the machine, the more prone to problems, this principle seems to be suitable for women's pelvic cavity. The female pelvic cavity is different from the male pelvic cavity because it contains many female reproductive organs, such as the uterus, fallopian tubes, ovaries, pelvic peritoneum and other organs and tissues. Therefore, pelvic inflammatory disease is not a single organ disease, but the pelvic organ tissue lesions of the general term. And inflammatory stimulation of these organs can cause back pain to be one of the main tell-all signs.

Additional, to the prevention of pelvic inflammatory disease, the female should make from daily life above all, pay attention to individual sanitation, avoid feculent sex life, want to go to hospital of maternal and infant to do examination of department of gynaecology regularly, go to normal hospital of maternal and infant to seek a doctor after producing a disease, accept regular treatment.

"Waist devil" gynecological tumor

If pelvic cavity has tumor, wait like uterine flesh tumour, cervical cancer, ovarian cyst, compress nerve or cancer cell to pelvic cavity connective tissue infiltration, all can produce lumbago, and painful feeling increases as tumor and aggravate. Regular examination and timely medical treatment are very important for the treatment of gynecological tumors.

lower back pain remedies

"Waist demon" uterine prolapse

The uterus left the normal position along the vagina down, or even completely out of the vaginal opening, called uterine prolapse. Once the uterus prolapse in addition to abdominal weight and back pain, but also cause urinary system disease, women bring endless pain. One of the main causes of uterine prolapse is birth injury: young puerpera is in postpartum long-term lactation, ovarian function drops temporarily, also can make the flexibility of uterine support structure, close tension abate and flabby cause uterine prolapse.

"Waist demon" urinary system infection

From the physiological anatomy of the urethra, the female urethra is short and straight, urethra outside the mouth close to the anus, coupled with some physiological reasons, leading to the female urinary tract infection than male greater chances. This urinary infection often results in lumbar distention and in severe cases radiates along the ureter to the perineal area. In addition, urinary system stones, kidney stones, etc. can also cause back pain, therefore, women must pay attention to maintain the health of the vulva.

"Waist demon" uterus, accessory and other diseases

The expert points out, pelvic infection is one of the commonest reasons of female lumbago, it is with lumbago, lower abdomen blast fall painful, leucorrhea increase 3 big symptoms to be a characteristic. When inflammatory exudate increases, cause pelvic cavity adhesion, can cause backache, affect the life of the patient seriously.

"Low back pain can also occur when the uterus bends or tilts backwards, when ligaments are stretched too far, and when some nerves are compressed." Experts say this often happens after frequent abortions, fertility or other uterine procedures. In addition, uterine prolapse, prolapse or high adhesion at abdominal cavity, can also pull ligament, cause the occurrence of lumbago.

Pelvic tumors can also cause back pain by pulling on the peritoneum. "Pelvic tumors are more common in middle-aged women, such as uterine fibroids, cervical cancer, ovarian cysts, etc. Lumbago may occur due to tumor compression of nerves or cancer cell infiltration of pelvic connective tissue."

"Waist devil" abnormal birth control ring

lower back pain remedies

Abnormal birth control ring includes different types of birth control ring and uterine cavity, excessive elasticity of birth control ring or abnormal location of birth control ring. Improper birth control ring incarcerates inside uterine cavity, stimulate uterine wall, can cause lumbar pain reflectively. In this case, replacement of the iud can be done.

Experts warned: "from the perspective of traditional Chinese medicine, birth too much, the number of induced abortions and sexual misconduct, can cause kidney gas injury and lead to back pain. And long-term feeling of cold and damp, can also inhibit meridian, resulting in poor blood flow and backache.

How does woman lumbago do?

How can you alleviate backache on weekdays?

In non – menstrual period, through the waist massage, relax tendons and collaterals, eliminate lumbar muscle fatigue, relieve lumbar muscle spasm and pain.

1. Kneading mingmen

The point of mingmen is located in the depression under the lumbar spinous process of the second lumbar vertebra, opposite to the navel.

lower back pain remedies

Make a fist with your right hand or left hand, and place the tip of the fist on the point of the gate of life. Press and knead clockwise for 9 times, then counterclockwise for 9 times, and repeat for 36 times.

Adhere to knead this point, can play the role of warm kidney Yang, lumbar ridge.

2, rub shenshu point

Shenshu acupoint is located under the spinous process of the second lumbar vertebra, 1 to 5 inches apart, and is flat with mingmen point.

lower back pain remedies

Make a fist with both hands, put the tip of the fist on both sides of shenshu points, press and knead clockwise first, then counterclockwise.

Insist on rubbing this point every day, with the role of nourishing Yin and strengthening Yang, tonifying kidney and waist.

3, rub waist yangguan point

The lumbar yangguan acupoint is located in the depression under the spinous process of the fourth lumbar vertebra, about flat with the iliac ridge.

lower back pain remedies

Left or right hand clenched fist, with the tip of the fist placed on the waist yangguan point, repeatedly by rubbing.

This point is the place where Yang qi passes through the du vein. It can be pressed and kneaded every day to dredge Yang qi, strengthen waist and knee, and benefit the lower yuan.

4, rub your waist and eyes

The lumbar eye point is located under the spinous process of the fourth lumbar vertebra, with a 3 – or 5-inch depression, which is flat with yangguan point.

lower back pain remedies

Both hands make a fist, press knead this point with fist tip, can have the effect that promotes blood circulation, good waist beneficial kidney.

5, weizhong point

The mid-point of the popliteal fossa is at the back of the knee.

lower back pain remedies

Both hands arrive heat to rub, take to knead at the same time with both hands (point to abdomen to apply force opposite with thumb and other 4 fingers) two lower limbs wei zhong acupoint, time makes an appointment with a minute.

Can relax tendons, activate collaterals, relieve spasm and pain.

4 tips to ease back pain


It is best to lie on your side, bending your body and lying on your back on the mattress. Mattess is too soft or too hard when, had better adjust mattess hardness. If you're used to lying on your back, place pillows behind your knees to raise your feet slightly.


Bath in lukewarm water, time does not exceed 15 minutes, had better match essence oil or the traditional Chinese medicine that promotes blood circulation to remove stasis, can alleviate backache.

lower back pain remedies


Check your shoes. Put away any shoes that have a pointy toe, a heel that is more than five centimeters high and a solid shoe. Change to round or square toe flat shoes, multi-functional sports shoes are also suitable for wearing.


To increase calcium intake, eat more soy milk, tofu, yogurt, milk and other foods to reduce bone loss and prevent osteoporosis.

Editor in charge:

It's not that hard to relieve back pain! 8 simple moves against the wall, beginners can do! – AllPainHealing | back pain/lower back/to relieve back pain

With the development of the Internet age, there are more and more people suffering from sub-health back pain, and yoga has long been proved to be very effective in relieving sub-health pain.

However, for many beginners, due to some reasons, such as the movement is too difficult to do, unsafe and so on, so they dare not try.

how to get relief from backache

In fact,The more simple yoga movement, the more safe and effective, the more difficult the movement, the more dangerous injury coefficient is higher, the effect is not necessarily good. Therefore, beginners and people to practice yoga, do not need to have any worry, start with simple movements, physical and mental health is the ultimate goal of yoga.

how to get relief from backache

Here are 8 simple yoga moves that are safe, effective, and super effective at relieving back pain.

Action 1:

how to get relief from backache

Lie on your back with your hips and legs against the wallLegs together, legs apart can bePut your hands at your sidesClose your eyes and focus on your breathingThe body relaxes completely and soothes the nervous systemHold for 2-3 minutes

Action 2:

how to get relief from backache

On the basis of movement 1, open the left foot outwardsSlow and controlled landing on the padHold for 1-2 minutes on the other side

Action 3:

how to get relief from backache

On the basis of movement 1, bend both kneesKeep your feet together and open your legs outwardsRelax and sink, holding for 1-2 minutes

Action 4:

how to get relief from backache

Based on action 1Bend your knees close to your abdomenPlace your right foot on your left thighBring your legs closer to your abdomenHold for 1-2 minutes on the other side

Action 5:

how to get relief from backache

Based on action 1Open your legs to the sideRelax your legs and let them sinkRelax completely and hold for 1-2 minutes

Action 6:

how to get relief from backache

Based on action 1Bend your knees close to your abdomen and twist your torso to the leftHold for 1-2 minutes on the other side

Action 7:

how to get relief from backache

Based on action 1Place your right foot on your left thighTwist to the leftHold for 1-2 minutes on the other side

Action 8:

how to get relief from backache

Based on action 1Bend your knees with your feet as wide as your hipsMove your legs parallel and lift your hips up slowly and deliberatelyKeep your hands on your lower backHold for 1 minute, falling slowly and deliberately onto the surfacePay attention to people with cervical spondylosis or painDon't do this or practice with a professional teacher

Old driver waist leg "ache" cry, cure 20 days to become a pillar again; A large number of patients with neck, shoulder, waist and leg pain… – AllPainHealing | back pain/leg pain/backache

(building up loading and shipping)

On the morning of September 20, 2017, qi jian delivered goods to changsha from zhuzhou as usual. After arriving at the destination, he was busy helping customers unload.

He is 46 years old this year, youxian liquor port jiang town under the village ling ling group people, engaged in long-distance freight drivers for many years, is the backbone of the family.

Like many youxian people, he is hard-working and highly dedicated.But the long drive left him with an occupational hazard: a sore back.

"A twist in the waist hurt me terribly, and I cried a few times. I thought I would cure it with all I had." He told reporters that three months ago, his pain is unbearable, although seeking treatment, but the effect is not ideal. Introduced by a relative, he came to qi guohua clinic for treatment.

"Only 20 days of treatment, complete cure." He now drives eight to 10 hours a day, he says, delivering and unloading everything.

No hype

Popularity depends on "mentoring"

Yesterday morning, the reporter came to hetai big street jinghai kindergarten in hetang district (juxian tea village opposite) qi guohua clinic.

After entering the clinic, there are two overturned the impression of the reporter on the clinic: this clinic has a floor (about 700 square meters, general clinic only dozens – more than 100 square meters), the size of the zhuzhou clinic peers as "zhuzhou tall clinic"; Clinic beds are full of patients, and patients are dressing on benches in the hallways.

(spacious and clean qi guohua medical care center)

Learned that is the reporter to interview, many patients involuntarily qi doctor thumb up.

Xiao lixian, female, 50 years old, lixian county teacher. sheShe told reporters that she had severe periarthritis of shoulder and could not hold chalk in her right hand. In her nephew strongly recommended, she specially asked for leave to zhuzhou treatment.

Ask for leave before the last lesson, she sadly told her dozensStudent: "if I don't come to school in a month, this will be my last lesson for you."

After seven days of treatment, the arm is now forward and sideways. After extending treatment 3 days, already can oneself dress, wash gargle.

Mr. Wen, lusong market group clothingPin. Because of cervical pressureForced nerve can not turn his head, seek medical treatment around huge amount of money, little effect, to this treatment has been basic rehabilitation 15 days;

Mr Zhu, taobao shop owner, neckMinistry waist is badly damaged, be being consolidated treatment at present, already can normal "see shop".


"I rarely advertise, let alone hype myself." Doctor qi told reporters, to his patients here, are basically relying on the word of mouth of patients "bring" over.

(Dr Qi kwok-wah)

Halfway to change professions

Determined to be the best treatment of neck shoulder waist leg pain experts

Qi guohua, born in 1966, was admitted to hengyang medical college in 1984 and graduated in 1989. Qi guohua clinic was founded in 2007.

Talking and interviewing, qi guohua impressed the reporter with steadiness, sincerity, directness and professionalism.

"There are thousands of causes of neck, shoulder, waist and leg pain, but from the general principle analysis, the main reason is due to patients' bad work habits, posture caused by channels and collateralismblocked, not vigorous qi and blood, Yin and Yang imbalance. He said that many patients, such as qi jijian and xiao, are treated in the same way and with similar principles:Mainly acupuncture, Chinese medicine oral or external application, with massage. The ultimate goal of various treatment means is to achieve "soft tendons, healthy bones, smooth collaterals and live blood".

"I originally studied western medicine, but by chance, I switched to traditional Chinese medicine." He said that more than 10 years ago, a relative of his suffered from protruding lumbar disc. Western medicine works quickly, but it seems difficult to eradicate similar diseases. Although he was a physician, he was unable to cope with the suffering of his loved ones.

"Ten years ago, I was lucky enough to meet professor gao shuzhong from shandong university of traditional Chinese medicine." He said he learned "one-shot therapy" from gao.

"I still remember the first patient I treated with acupuncture." He said the patient had joint pain eight months after giving birth and was unable to squat or, worse, stand up after squatting.

"At that time, I put two needles in the patient's right and left hand, and combined them with massage." He told reporters that the acupuncture point yangming tendon. In a few minutes, the patient was able to squat magically.

Since then, the doctor, who had been skeptical of traditional Chinese medicine, has become the most ardent admirer and practitioner of traditional Chinese medicine. He has paid homage to huang laoxie, a famous Chinese acupuncture expert — huang xiaochen to learn linshu acupuncture. Learn liquid acupotomy therapy from dang dongxu teacher…

(Dr. Qi is giving acupuncture treatment to the patient)

"Nowadays, many people seem to lose their souls without their mobile phones. "Even if I don't read a book on traditional Chinese medicine for a day, it's like losing my soul." Qi guohua laughed and said that he is now a "traditional Chinese medicine control". He explained that he did not want to flaunt how he loves learning, but the traditional Chinese medicine handed down from the Chinese nation is too extensive and profound, as a half-way to learn traditional Chinese medicine students, if not other classes of traditional Chinese medicine hard progress, is unable to appreciate the subtlety of it.

"More and more patients are recovering… This creates a virtuous circle." He said, at present, computer control, mobile phone control family is common, neck, shoulder, waist and leg pain patients present younger, popular phenomenon, although he is over the middle of the year, but still determined to become the best neck, shoulder, waist and leg pain experts, return those who trust in his patients.

Through ten years of continuous study and practice, doctor qi finally mastered the "acupuncture + Chinese medicine + massage" treatment of shoulder, neck, waist and leg pain.

(an endless stream of patients came for diagnosis and treatment)

The biggest dream is to open a free hospital

"I grew up in the countryside and I know the sufferings of the common people." Qi guohua said that since he founded the clinic, he has always insisted on the principle of low fees, hoping that patients spend the least money to cure the disease. I have been practicing medicine for several decades. For patients who come here for treatment, the minimum amount is more than 100 yuan, and the maximum amount is no more than 4,000 yuan.

"Doctors put medical ethics first. If they blindly pursue economic benefits, it is difficult to become a good doctor." He said that his biggest wish now is to be a great and magical promoter of traditional Chinese medicine of the Chinese nation.

(moxibustion therapy hall)

(base of cardiovascular and cerebrovascular diseases)

(children atomization room)

After the reporter interviews the end, qi doctor taught the reporter two moves on the spot, these two moves, is qi doctor for many years to practice summed up the effective move.The first action to relieve back pain – "press the hand sanli point + tiger point + cough twist waist", a bit backache reporters, immediately improved; The second action is used for emergency treatment of patients with cerebral infarction and myocardial infarction who are in coma and extremely dangerous — bend the middle finger of the patient's hands and press them down hard to produce a strong pain feeling, so as to wake up the patient and fight for the time to go to hospital.

"My biggest dream is to open an institution similar to a herdsman's hospital. He said, the dream or to have, in case it came true?

If you are not quite clear, you can call the zhuzhou daily new media center reporter consultation hotline (reporter xu)

The 0731-22593765185900889

Qq: 524306508

WeChat: x13975386601

If you want to know more professional knowledge, you can also call qi guohua clinic directly:

The 0731-22517779

13317337779 (same symbol WeChat)

Zhuzhou daily new media center

Looking for "unique" public medical notice

Our series of publicity reports are only for the benefit of patients and the alleviation of pain. The hope is that they, who are suffering from the disease, will spend the least money and get the best treatment.

Our series of publicity reports this time, only to find those hidden in the forefront of the folk, have "special skills" of the grass-roots doctors.

Our series is not medical advertising. Each of our patients' self-reported healing is a true presentation of journalists' front-line interviews.

If you are such a doctor, if you have ever been such a patient, please call the news hotline of our publicity team and recommend yourself and the folk doctors around you:

0731– 22593765,18569003889, reporter xu.

We hope that our propaganda reports, let the weak strong, let the pessimist forward.

How do you break the neck pain of sitting back, and Chinese medicine teaches you the correct massage method – AllPainHealing | sciatica/lower back pain/back pain

Shake leg first stand up, maintain weight with healthy side leg, then relax side leg, put the palm on the back of thigh, then shake leg muscle from left to right, about 1 to 2 minutes. You can do this a few times a day to relieve back pain.

3 cock for back pain slaughter just cry, take chicken stir-fry, then add 500 grams of vinegar, so, until the remaining half a cup of vinegar before the pot, and then add appropriate amount of brown sugar. Roosters take it three times a day for six days.

Note: this method is not suitable for patients with gastric acid overload and gastric ulcer.

4 retrograde relief treatment of backache can be used retrograde method, leveling back to go, walk as far as possible not to bend the knee, waist relax, both hands clenched fist, with four fingers covered thumb, walking arm swing natural.

About 100 to 200 steps at a time, 2 to 3 times a day.

5 kneading tendon

Kneel on the bed, then apply the thumb and forefinger hands to the heel and follow the heel tendon area

6 crawling method can also relieve the treatment of lower back pain, can be in bed or on the ground, to the front, back, circular creep into motion.

Do every morning and evening, do a few days continuously can alleviate lumbago, can effectively treat lumbar muscle pull, sciatica, arthritis, varicose veins of lower limbs.

Hot water bottle stopper

The method of decompression requires the help of others. First, the patient's waist hand is pressed to find the pain point in the waist. Another thin piece is taken out of the hot water cork.

This method of water temperature should be around 90 degrees Celsius, careful not to be burned, each time three to five times, once a day, for a week.

8 pull

Lie on the bed first, put both hands on the head of the bed, then ask another person to help grasp the patient's feet, slightly back side pull, pull 10 times continuously, hold for a few days, can effectively relieve back pain. Be to worry about backache you, might as well try the small book that introduces above, in order to reduce back ache 8 small methods, believe to be able to have certain effect.

Without equipment, find a wall and use 4 movements to relieve back pain and increase flexibility – AllPainHealing | back pain/lower back/to relieve back pain

Front bend with back to wall

Stand with your back to the wall, feet shoulder-width apart.

Bring your chin to your chest, tighten your hips, and slowly bend your body downward until your fingers touch the mat.

3. Hold this position for a few seconds, depending on your situation, then slowly raise your body up until your back is against the wall.

Repeat 5 times.

Kneel to the wall in baby pose

1. Kneel at arm's length from the wall, keeping your feet apart so the distance between your legs is wider than your hips.

2. Place your hands on the wall and relax your chest and shoulders.

3. Take 10 breaths, releasing your neck, shoulders, back and hips with each exhalation.

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Lie on your back up the leg

1. Lie on your back with your hips at a certain distance from the wall. Bend your knees to form a 90-degree Angle with the wall.

2. Keep your left foot firmly on the wall for stability.

3. Hold and take five deep breaths before switching legs.

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Lie on your back with your legs against the wall

1. Lie on your back about 0.9 meters away from the wall. Lean your legs on the wall and open them outwarsely.

2. You can try to move your body to find the right position and adjust to your position without straining your lower back!

3. Hold for at least 3 minutes.

— it's about persistence —

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How does backache do? Ways to relieve back pain – AllPainHealing | back pain/backache/lower back

Massage back to relieve pain, each time you can massage each point for 10 minutes, the specific number of times per day can be determined according to the relief situation, back pain is severe, 3 or 4 times a day, when some relief can be 2 times a day. Massage the xinshu point on the upper back, du yu point, diaphragm point, can help stimulate the lungs, heart, as well as blood, wide and stomach. Massage the lower back ganshu points, danshu points, spleen yu points, can stimulate the liver, gallbladder, spleen, and stomach, moisture.

Stand against the wall to increase the muscle strength of your back to relieve back pain. Stand straight with your back against the wall, with your shoulder blades on both sides of the wall as close as possible.

Relaxing your body and mind to reduce stress and maintain mental health is also associated with avoiding back pain. When people are in a state of anxiety, the body's "fight or flight" response causes muscles to tighten and prepare for action, so people who are stressed and stressed are more likely to experience back pain.

Out of 10 yoga sequences for back pain relief (collectible), there's always one you want! – AllPainHealing | back pain relief/lower back pain/back pain

As is known to all, yoga to relieve back pain has very good effect, therefore, whether yoga enthusiasts or yoga teachers, attaches great importance to relieve back pain yoga practice, recently there are a lot of the blessed one, direct messages my yoga asana sequence on the lower back pain, in fact, alleviate the yoga postures of humeral back pain as well as related sequence, in the platform has been pushed many times, here today and do a summary, the sequence of yoga, relieve back pain associated summary to you, hope you can help to you!

1 set of

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2 sets of

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3 sets of

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Set of 4

The first and fourth sets of yoga sequences are mainly for relieving upper back pain. For patients with shoulder and neck pain, the above sequences also have a good effect.

5 sets of

relief for back pain in

Set of 6

relief for back pain in

Sets 5-6 are mainly for patients with lower back pain. If lower back pain is accompanied by lower back pain, the above sequences can also be used to practice and relieve pain.

Set of 7

relief for back pain in

8 sets of

relief for back pain in

Series 7-8 is the yoga sequence of Yin yoga to relieve back pain. Those who like Yin yoga can choose the above two sets of sequences.

9 sets of

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10 sets of

relief for back pain in

Set 9-10 is a holistic yoga sequence for back pain relief, whether it is shoulder neck upper back pain or lower back pain, the above sequences can have very good results.

A simple and easy way to relieve back pain – AllPainHealing | back pain/backache/lumbar spine

A lot of people come down from a day's work, always feel lumbar acerbity backache, its reason is likely with xiang back muscle fasciitis, back latissimus muscle strain, size rhomboid muscle strain, cervical vertebra and thoracic vertebra joint disorder have direct concern. Backache may not seem like a problem, but it can make people lose focus, fidget, and interfere with work and life. As we age, the body immunity drop, viscera function abate, resist pathogens of wind, cold, wet, heat attack ability to drop, meridian block, caused by qi-blood operation impeded, adverse joint flexion and extension, disease, phlegm turbidity congested, resistance in the hence, in-depth joint ribs, bones and muscles muscle joint acid bilges, such as pain, numbness, poliomyelitis, the so-called "general principles of pain, the pain is not". "Bones wind the physique health care liquid" strict "monarch, minister, adjuvant and make the" principle of compatibility of traditional Chinese medicine such as pure manual secret into the system, the drug use in the external treatment, transdermal absorption, promote the renal bone enzymatic synthesis, improve local microcirculation, eliminate effusion, eliminate the aseptic inflammation, control, prevent bone hyperplasia, synovitis, patella softening, deferment, development and progression of meniscus injury.

Sit with your knees crossed. God pulls your back and relaxes the spinal joints, muscles and ligaments. In the evening before going to bed or when getting up in the morning, maintain the posture that holds knee and sit 2 1-3 minutes, can make the person symptom that has chronic lumbago backache is alleviated. Exerciser yi ke lies supine on the bed, bend the knee to bend marrow as far as possible, clasp double knees to bosom with both hands finger, make lumbar vertebra shows flexion form.

Other everybody holds exerciser double sufficient base with one palm, another palm holds exerciser neck back, in both hands exert oneself, while, order exerciser coachs exert oneself, make before and after roll 10 30 times, bend hard next lower limbs 3 5 times. Do this 2 to 3 times a day. Exercisers can also exercise such "rolling exercise", exercise times should be less to more, from light to heavy, gradually increase the amount of exercise, do not be eager to achieve. In the early stages of the exercise can appear lumbar swelling pain, generally 2 to 3 days can disappear. It is important to note that people with excessive kyphosis or flatness of the lumbar spine are advised not to exercise this way.

In order to prevent back pain, usually to strengthen the back and lumbar leg functional activities, such as doing more radio exercises in the chest expansion exercise or supine, prone exercises to enhance the lumbar back muscle function, playing taijiquan and self-massage. Should avoid working under the head for a long time and catch cold, cold, etc.

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