Back pain? Can you solve it for you?
teaches you a few simple methods, moves the neck, shoulders, waist, and legs one by one, and makes all pain disappear!
01 Cervical pain
Facing the computer for a long time makes the cervical vertebrae in a fatigued state of forward flexion, and the back of the neck muscles are in a rigid state.
movement: The neck moves from front to back, and then from the back moves forward, alternating clockwise and counterclockwise. and then alternately nod up and down and shake his head left and right. Repeat several times every 1 to 2 hours. Be careful to move slowly and softly.
efficacy: can prevent and alleviate cervical spondylosis in .
02 Shoulder Pain
movement: natural standing or sitting . The left shoulder is circled forward first, and is repeated about 10 times; the same action for the right shoulder is repeated about 10 times.
Efficacy: improves the blood circulation of the shoulders and arms by stretching the shoulder ligaments, thereby relieving shoulder fatigue
03 lumbar pain
If you keep sitting for a long time, the back muscles cannot get the necessary activities. The lumbar spine and pelvis bear the weight of the whole body for a long time, which will lead to the loss of elasticity of the intervertebral disc tissue and the hyperplasia of the vertebral bone.
exercise: stretches both hands upward, doing a stretch. Do it every 20 minutes.
Efficacy: can accelerate blood circulation, stretch the muscles of the whole body, eliminate excessive tension of the waist muscles, and has a good health care effect.
04 Leg pain
Sitting for too long, lower extremity continues to flex, lack of activity, leg muscle tension and contractility will decrease, causes venous blood to return to poorly. Exercise: sit on the ground with both feet or one foot on the toes, lift the heels up, and then put them down, and repeat 30 to 50 times.
Efficacy: can promote the return of venous blood in the lower extremities and prevent varicose veins of the lower extremities.
Standing for a long time can cause shoulder and back pain, muscle fatigue. such as cervical spondylosis, frozen shoulder , lumbar spondylosis, arm muscle stiffness and other conditions are not uncommon among office workers, severe pain, tingling, dizziness headache, nausea vomiting and other problems should not be underestimated .
Shoulder and back pain is a common clinical symptom, and is mostly caused by local bone or soft tissue diseases. Treat symptomatically when necessary.
But prevention of shoulder and back pain is better than cure. It is recommended to first pay attention to work and rest rules, a low-fat diet, Don’t stay up late to work, don’t sit still for a long time, exercise properly, and maintain an optimistic mood.
Knowing the harm of sitting still for a long time, are you unable to sit still? Let's exercise together!
Contracted author Su Qunfang
Pharmacist in charge of Zhongshan Triangle Hospital
Attachment:[Reference]
Hu Anren. Tips for Relieving Shoulder and Back Pain[J].Family Medicine, 2011(10):74.
Keiko,Faye, Liu Yifan Simple countermeasures to quickly relieve shoulder and back pain[J].Medical Aesthetics and Cosmetology (Honey·Me), 2011(11):119-121.
