Many people who work and sit for a long time usually have problems with their psoas muscles in their lives. How to protect their psoas muscles from damage should be solved by these methods~
Causes of lumbar muscle strain
Treatment of lumbar muscle strain cold and cold may cause lumbar muscle strain, lumbar muscle strain patients should pay attention to keep warm and keep warm. Don't sleep in a damp place. According to climate change, add clothes at any time. After sweating and rain, change wet clothes or dry your body in time. When it's cold, you can use electric blanket or sleeping hot Kang.
Excessive exercise can also lead to lumbar muscle strain. Like a machine, excessive operation or overload will inevitably cause damage to some parts or the whole machine. Waist as the center of human movement, overwork will inevitably cause injury and low back pain. Therefore, we should pay attention to work and leisure. This is also one of the points for attention before the treatment of lumbar muscle strain.
A comfortable bed is very important. Whether the bed is suitable or not directly affects people's health. Too soft mattress can't maintain the normal physiological curvature of the spine, so it's better to add a 10 cm thick cushion on the board.
Fat bears must also have lumbar strain. The body is too fat, will inevitably bring extra burden to the waist, especially the middle-aged and women postpartum, are prone to fat period, diet control, strengthen exercise is necessary.
We should also have a correct posture when we work. Now we will list some correct posture to help you prevent lumbar muscle strain. When carrying heavy objects, slightly bend your chest and waist forward, slightly bend your hips and knees 5 times. Keep your steps steady and not too big. This is also one of the points for attention before the treatment of lumbar muscle strain.
How to prevent lumbar muscle strain in winter?
1. Supine health care method: the patient takes the supine position, first of all, his feet, elbows and head are supported on the bed, and his waist, back, buttocks and lower limbs are lifted up a little bit to leave the bed surface. When he feels tired, he can resume the calm supine position rest. According to this method, repeat for about 10 minutes, and exercise every morning and evening.
2. Prone health care method: the patient takes a prone position, puts his upper limbs on the back, and then pushes his head, chest and legs out of the bed with force, so that his body is in a reverse bow shape, and insists until he feels a little tired. According to this method, exercise repeatedly for about 10 minutes, once in the morning and once in the evening. If we keep exercising for a long time, we can prevent and treat the occurrence and development of lumbar muscle strain and low head syndrome.
3. Health care method of percussion massage on the back of the waist: the patient uses the end sitting position, first holds the empty fist with his left hand, and uses the left fist to hold the left waist from top to bottom. After tapping gently for 10 minutes, massage or knead with your left hand up and down for about 5 minutes, twice a day. Then use the right hand to move with the left hand. I feel that the massage area has a burning feeling, the effect is better, and I feel very comfortable after exercise. This exercise method can promote the blood circulation of the waist, relieve the spasm and fatigue of the lumbar muscles, and has a good effect on the prevention and treatment of the middle-aged and elderly lumbar muscle strain.