For people who sit for long periods of time, they often experience lower back pain. Although many may choose to stand up and move around or massage their lower back, the effects are often not very significant. So, what should you do if you have lower back pain from sitting for too long? Below, I will introduce several acupressure massage techniques that can effectively relieve lower back pain.
What causes lower back pain from sitting for too long?
1. Weak lower back muscles
Long periods of sitting without exercise can lead to poor physical fitness and weak lower back muscles. This can easily lead to fatigue and pain in the lower back.
2. Lower back muscle spasms
Sitting for long periods of time can cause lower back pain due to muscle spasms. Maintaining the same position for a long time can cause tension and spasms in the lower back muscles, resulting in muscle damage and pain.
3. Lumbar disc herniation
People who work in offices are prone to lumbar disc herniation. Prolonged sitting requires the lower back to bear the weight of the upper body for an extended period of time. Combined with maintaining the same position, this can damage the fibrous ring of the intervertebral disc, causing the nucleus pulposus to protrude and compress the nerves, resulting in lower back pain.
What can you do if you have lower back pain from sitting for too long?
1. Change your sitting posture
Often, lower back pain is caused by incorrect sitting posture, which increases the burden on the lower back. Therefore, adjusting your sitting posture is essential. When sitting down, move your buttocks back by 3 centimeters to correct the position of your pelvis. Keeping your pelvis upright will help maintain a correct sitting posture.
2. Move your lower back
If conditions permit, office workers can occasionally stand up and move their lower back by swaying it from side to side or twisting it. This can relieve the pressure on the lower back, promote blood circulation, and relax the lower back muscles.
3. Stretch your lower back
Place both legs on the chair, maintaining an upright sitting posture like the Japanese. Stretch your back muscles by interlocking your hands behind your back and pulling. Perform chest expansion exercises. Maintain a sitting position, extend both feet forward, and perform forward bending exercises. Repeat these exercises 2-3 times.
Three massage techniques for lower back pain
1. Rub the Shenshu acupoint
The Shenshu acupoint is located 1.5 inches below the second lumbar spinous process, level with the Mingmen acupoint. Make a fist with both hands and place the knuckles of the index fingers on both sides of the Shenshu acupoint. Rub clockwise 9 times and then counterclockwise 9 times. Repeat this process 36 times.
2. Rub the Mingmen acupoint
The Mingmen acupoint is located in the depression below the second lumbar spinous process, opposite the Qihai acupoint. Make a fist with your right or left hand and place the knuckle of the index finger (the tip of your fist) on the Mingmen acupoint. Rub clockwise 9 times and then counterclockwise 9 times. Repeat this process 36 times.
3. Rub the Yaoyan acupoint
The Yaoyan acupoint is located 3.8 inches below the fourth lumbar spinous process, level with the Yaoyangguan acupoint. Make a fist with both hands and place the knuckles of the index fingers on both sides of the Yaoyan acupoint. Rub clockwise 9 times and then counterclockwise 9 times. Repeat this process 36 times.
