How to relieve backache after spraying (three ways to relax muscles)

　　Muscle relaxation has a significant effect on relieving backache after spraying. It can help relieve tense muscles, promote blood circulation, and reduce soreness. Below, let’s take a closer look at these three practical muscle relaxation methods to help you get rid of backache.

Apply hot compress to relax

　　Rationale: Hot compresses are a common and effective method of muscle relaxation. When we apply hot compress to the waist, the heat can dilate the blood vessels in the waist muscles, accelerate blood circulation, provide more oxygen and nutrients to the muscles, and take away metabolic waste products, thereby relieving muscle tension and reducing soreness.

　　How to do it: You can use a hot towel or hot water bottle for hot compress. Wring out a hot towel or fill a hot water bottle with an appropriate amount of hot water, then apply it on the sore area of ​​the waist. The hot application time is about 15-20 minutes each time. The temperature should be warm and comfortable. It should not be too hot to avoid burns. skin . Can be done 2-3 times a day.

massage relax

　　Professional massage: go to a regular medical institution, such as Peking Union Medical College Hospital Rehabilitation Department, where there are professional massage doctors. After systematic study and training, they can accurately find the muscle tension points and acupuncture points in the waist, and use professional massage techniques, such as kneading, pinching, pressing, rolling, etc., to relax the waist muscles. The cost of massage varies depending on the massage items and duration, generally around 200-500 yuan each time.

　　Self-massage: If it is not convenient to go to the hospital, you can also perform self-massage. Stand with your feet shoulder-width apart, place your hands on your waist, and gently rub your waist muscles with your palms, from both sides of your waist to the middle, for 10-15 minutes each time, 2-3 times a day. You can also use your fingers to press the Shenshu point, Weizhong point and other acupoints on the waist. Press each acupoint for 3-5 minutes until you feel soreness and swelling.

Stretch and relax

　　Supine knee-flexion stretch: Lie flat on the bed, bend your legs at the knees, put your feet on the bed, then hug one knee with both hands, slowly pull it toward the chest, feel the stretch of the waist muscles, hold for 15-30 seconds, then switch to the other side, and repeat for 3-5 groups.

　　Standing waist twisting stretch: Stand with your feet shoulder-width apart, hands on your hips, slowly twist your waist to the left or right, try to twist it to the maximum extent, hold for 15-30 seconds, then switch to the other side, and repeat for 3-5 groups. Through these stretching actions, you can increase the flexibility of the waist muscles and relieve muscle tension.