How to take care of muscle strain?

Many of our friends often work overload due to excessive pressure in life, which will lead to muscle strain over time. At the same time, patients will feel that the location of their muscle strain is very painful. If they do not rest and massage in time, it will easily cause more severe pain. If you want to relieve the pain, you can also do your own health care.

Self-Care

1. Press and rub the Shenshu, Yaoshu, Weizhong and Ashi points, each for 2 minutes.

2. Make half fists with both hands and gently tap the depressions on both sides of the waist. The force should be even and not too strong. Tap for 2 minutes each time.

3. Stand with your legs shoulder-width apart, place the backs of your hands on your back, and massage the sacrospinal muscles on both sides of your waist up and down 100 times, until you feel warmth in your waist.

4. Put your hands on your waist, spread your legs shoulder-width apart, relax your waist, breathe evenly, and rotate back and forth and left and right. Start with a small amplitude and gradually increase it. Generally, rotate 80 to 100 times.

5. Pluck the painful point 10 to 20 times, and then gently massage it for 1 to 2 minutes.

Precautions

(1) Maintain good posture and correct various deformities. The correct posture is to keep your head up and eyes straight, tuck in your abdomen and straighten your chest, maintain the normal physiological curvature of the spine, and avoid excessive lordosis of the cervical and lumbar vertebrae. Maintaining good posture is most important during the developmental years of childhood and adolescence.

(2) Strengthening physical exercise can keep muscles, ligaments, and joint capsules healthy and well-developed. People with good muscle strength and ligament elasticity are less likely to suffer from strain.

(3) Pay attention to body posture while working and avoid working for too long in an improper posture. For those who work in a single posture, they should insist on exercising during breaks.

(4) Pay attention to the combination of work and rest. People with chronic diseases, malnutrition, and obesity should pay attention to rest. Acute sprains should be treated.