There are many causes of back pain, including kidney deficiency, lumbar osteophyte, bone spurs, herniated disc, lumbar hypertrophy, spinal stenosis, lumbar fracture, spinal tumors, acute or chronic trauma or strain in the lumbar region, lumbar muscle strain, ankylosing spondylitis, etc. Self-massage, exercising the waist, practicing Tai Chi, taking frequent baths or hot showers can help with the care of back pain.
Ten massage techniques for chronic back pain:
1. Rub
Sit upright, with both hands placed on the lower back, palms facing inward, gently rub up and down until heat is felt.
2. Roll
Make fists with both hands and roll and massage the waist in all directions, from bottom to top, and from top to bottom, repeat several times. The head can be tilted forward or backward to assist.
3. Push
After rubbing both hands together until they feel warm, place them on the middle of the lumbar spine and push and rub downward 30-50 times until a local heat sensation is felt.
4. Press
Cross both hands on the waist, press with the thumbs at the waist point, exert pressure and rotate and knead, first clockwise and then counterclockwise, 36 times each.
5. Pinch
Sit with both feet extended or with knees bent, or in a normal sitting position. Use both hands to pinch, lift, and release the muscles of the waist 15-20 times.
6. Tap
Make fists with both hands, palms facing outward, lightly tap the waist without causing pain, simultaneously tap 30 times on both sides.
7. Scratch
Cross the hands on the waist, with thumbs in front, press on the waist side, and use the other four fingers from both sides of the lumbar spine to scratch and rub the skin outward, from the waist point to the tailbone, simultaneously scratch 36 times.
8. Shake
Place both hands on the waist, use the base of the palm to press on the waist point, and quickly shake up and down 15-20 times.
9. Press
Sit down and use the middle fingertip of the left or right hand to press and rub the Renzhong acupoint for 1-2 minutes.
10. Massage
Sit down and use the middle fingertips of both hands to press and massage the Weizhong acupoints on both legs (behind the knee joint), press and massage for 1-2 minutes until a sore, numb, and swollen sensation is felt.
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Effective Self-Massage Techniques for Alleviating Chronic Back Pain
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