The lumbar spine is an important part of the body for everyone. Once the lumbar spine is damaged, it will have a significant impact on our daily life and activities. There are many reasons that can cause lumbar pain, so it is very important to protect the lumbar spine. What are the massage and conditioning methods for the lumbar spine?
Lumbar Spine Massage and Conditioning Methods
1. Rub Mingmen Acupoint
Mingmen acupoint is located in the depression under the second lumbar spinous process, opposite to the front midline (Shenque acupoint). Hold a fist with your right or left hand, place the knuckle of your index finger on the Mingmen acupoint, and press and rub in a clockwise direction 9 times, then in a counterclockwise direction 9 times. Repeat this process 36 times. Focus on the Mingmen acupoint. Rubbing this acupoint every day has the effects of warming the kidney yang and promoting the waist and spine.
2. Rub Shenshu Acupoint
Shenshu acupoint is located 1.5 cun away from the second lumbar spinous process, level with the Mingmen acupoint. Hold your hands into fists, place the knuckle of your index finger on both sides of the Shenshu acupoint, and press and rub in a clockwise direction 9 times, then in a counterclockwise direction 9 times. Repeat this process 36 times. Focus on the Shenshu acupoint. Rubbing this acupoint every day has the effects of nourishing yin and strengthening yang, tonifying the kidneys, and strengthening the waist.
3. Rub Yaoyangguan Acupoint
Yaoyangguan acupoint is located in the depression under the fourth lumbar spinous process. Hold a fist with your left or right hand, place the knuckle of your index finger on the Yaoyangguan acupoint, and press and rub in a clockwise direction 9 times, then in a counterclockwise direction 9 times. Repeat this process 36 times. Focus on the Yaoyangguan acupoint. The Governing Vessel is a yang meridian, and this acupoint is the passageway for yang qi. Rubbing this acupoint every day has the effects of promoting the flow of yang qi, strengthening the waist and knees, and benefiting the lower part of the body.
4. Rub Yaoyan Acupoint
Yaoyan acupoint is located 3.8 cun away from the fourth lumbar spinous process, level with the Yaoyangguan acupoint. Hold your hands into fists, place the knuckle of your index finger on both sides of the Yaoyan acupoint, and press and rub in a clockwise direction 9 times, then in a counterclockwise direction 9 times. Repeat this process 36 times. Focus on the Yaoyan acupoint. Rubbing this acupoint every day has the effects of promoting blood circulation, relieving waist pain, and benefiting the kidneys.
5. Lumbar Movement
Rub your hands together until they are warm, cross your hands over your waist, with your thumbs in front and four fingers pressing on both sides of the Shenshu acupoint. Rotate your waist and hips clockwise 9 times, then counterclockwise 9 times. Repeat this process 36 times. Imagine relaxing your waist as much as possible. Moving your waist and hips every day has the effects of relaxing tendons, promoting blood circulation, lubricating joints, and strengthening the lumbar muscles.
6. Pound Yaoyangguan Acupoint
Make a fist with four fingers and hold your thumb, relax your wrist, and tap the Yaoyangguan acupoint below the fourth lumbar spinous process 36 times. Focus on the Yaoyangguan acupoint. Tapping this acupoint every day has the effects of invigorating yang qi and strengthening the waist and knees.
7. Grasp Weizhong Acupoint
Weizhong acupoint is located in the middle of the transverse crease behind the knee joint. Rub your hands together until they are warm, and grasp and rub the Weizhong acupoint on both lower limbs at the same time (using the thumb and the rest of the four fingers symmetrically). Rub for about 1 minute. "The Great Compendium of Acupuncture and Moxibustion" says, "Seek Weizhong acupoint for the waist and back." Grasping and rubbing this acupoint every day has the effects of relaxing tendons, activating collaterals, and relieving spasms and pain.
8. Pound the Waist and Sacrum
Hold your hands into fists with four fingers and hold your thumbs. Relax your wrists and rhythmically tap the sides of the spine from the waist to the sacrum. Tap each side 36 times. Focus on the waist and sacrum, and imagine relaxing the waist and sacrum. Tapping the waist and sacrum every day has the effects of promoting blood circulation, activating collaterals, strengthening tendons, and improving bone health.
9. Rub the Waist
Rub your hands together until they are warm, and place the palms of both hands tightly against both sides of the spine in the waist area. Rub up and down the sides of the waist, with one up and one down counting as one set. Repeat this process 108-180 times. Imagine the heat in the waist getting stronger and spreading throughout the entire waist. Rubbing the waist every day has the effects of promoting blood circulation, warming the meridians, dispelling cold, strengthening the waist, and benefiting the kidneys. Lumbar health massage should be done once in the morning and once in the evening, persistently and consistently, and results will be seen.
Avoid These Actions That Can Injure the Lumbar Spine
1. Avoid prolonged bending of the waist
For jobs that require prolonged bending and exertion of the waist, such as woodworking or farming, the pressure on the lumbar intervertebral discs can be more than double that of standing upright! For example, when bending over to fetch water from a well, the pressure on the waist can increase by 5 times! Therefore, the incidence of low back pain and intervertebral disc herniation is high among those who engage in prolonged bending work. Prolonged bending of the waist puts a lot of pressure on the lumbar intervertebral discs, which is not conducive to the recovery of the discs.
2. Avoid prolonged sitting
Those who engage in sitting work for a long time, such as office workers, drivers, and factory assembly line workers, have a high incidence of low back pain. Prolonged sitting keeps the lumbar spine in a flexed position, and the muscles and ligaments in the waist are in a tense state, and the pressure on the lumbar intervertebral discs increases by 10 times! The long-term tension of the lumbar muscles and ligaments will cause chronic strain, which reduces the stability and protection of the lumbar region. At the same time, the overload on the lumbar intervertebral discs caused by prolonged sitting can cause degeneration of the discs and make them susceptible to rupture of the annulus fibrosus under external forces, compressing the nerves. Therefore, it is meaningful to insist on doing exercises or changing positions during work. We can stand up and walk around every 20-30 minutes to develop good habits.
