For people who sit for long periods of time, they often experience lower back pain. While many may choose to stand up and move around or massage their lower back, the results are often not very significant. So, what can be done if you have lower back pain from sitting for long periods of time? Below, I will introduce several acupressure massage techniques that can effectively relieve lower back pain.
What causes lower back pain from sitting for long periods of time?
1. Weak lower back muscles
Sitting for long periods of time without exercise leads to poor physical fitness and weak lower back muscles, which can easily cause fatigue and pain.
2. Spasms in the lower back muscles
Sitting for long periods of time can cause spasms and tension in the lower back muscles. Maintaining the same position for a long time can lead to muscle damage and eventually result in pain.
3. Herniated discs in the lumbar spine
People who work in offices are prone to herniated discs in the lumbar spine. Sitting for long periods of time puts a lot of weight on the lower back, and maintaining the same position 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 be done to relieve lower back pain from sitting for long periods of time?
1. Adjust your sitting posture
Often, lower back pain is caused by incorrect sitting posture, which increases the burden on the lower back. Therefore, it is recommended to adjust your sitting posture by moving your buttocks back about 3cm when sitting down. This helps to correct the position of the pelvis and maintain proper posture.
2. Move your lower back
If conditions permit, office workers can occasionally stand up and move their lower back. You can sway your lower back from side to side or twist it to relieve pressure and promote blood circulation in the lower back, relaxing the muscles.
3. Stretch your lower back
Sit on a chair with your legs crossed and maintain an upright posture like the Japanese. Interlock your hands behind your back and stretch, performing chest expansion exercises. Maintain your sitting posture, straighten your legs, and perform forward bending exercises. Repeat these stretches 2-3 times.
Three massage techniques for lower back pain
1. Rub the Shenshu acupoint
The Shenshu acupoint is located 1.5 inches beside the lower spine at the level of the second lumbar vertebra. Use your fists, with the knuckles of your index fingers pressing on both sides of the Shenshu acupoint. Rub in a clockwise direction 9 times, then rub in a counterclockwise direction 9 times. Repeat this process 36 times.
2. Rub the Mingmen acupoint
The Mingmen acupoint is located in the depression below the second lumbar vertebra, opposite to the Qihai acupoint (located in the middle of the abdomen). Use your right or left fist, with the knuckles of your index fingers (the tip of your fist) placed on the Mingmen acupoint. Rub in a clockwise direction 9 times, then rub in a counterclockwise direction 9 times. Repeat this process 36 times.
3. Rub the Yaoyan acupoint
The Yaoyan acupoint is located 3.8 inches beside the lower spine at the level of the fourth lumbar vertebra, level with the Yaoyangguan acupoint. Use your fists, with the knuckles of your index fingers pressing on both sides of the Yaoyan acupoint. Rub in a clockwise direction 9 times, then rub in a counterclockwise direction 9 times. Repeat this process 36 times.
