Selected book excerpts People with low back pain (acute/chronic) should do this Acute: In short, apply ice and fix it first and then talk about "A surprisingly unknown effective treatment method" Low back pain can be divided into long-term discomfort Chronic low back pain that can cause pain and pain, and acute low back pain that suddenly occurs with severe pain that makes you unable to move. In order to avoid recurrence of pain, low back pain must be dealt with in the most appropriate way without haste. 1. Apply ice first. In the same way as applying ice to a bruise, put the ice cubes into a plastic ziplock bag and place it on the affected area. It is important to note that the scope of ice application is limited to the affected area, and be careful not to let the body catch cold. Once the blood circulation of the affected area improves, the inflammation symptoms will become more serious. Therefore, showering should be the main method of bathing at this time, and try not to soak in the bathtub. ***Of course it’s absolutely impossible! Ice cubes are more suitable than patches and cold packs. The key point is the temperature of 0°C. When ice cubes dissolve, they can take away the heat from the skin surface and keep the waist at the most appropriate ice compress temperature (0℃). However, the patch cannot lower the temperature of the skin to 0°C; a high-performance cold compress bag may lower the temperature to below freezing point. Using a cold compress bag for a long time may cause frostbite on the skin. The time to apply ice to the waist is mainly 10 to 15 minutes, and the ice application time should be adjusted according to the situation. 2. Rest quietly for 2 to 3 days. Once the pain subsides, there is no need to apply ice. Sometimes hot compress is more appropriate. You should choose a "more comfortable" soothing method depending on the situation. Use a low back pain belt to bind the pelvis to stabilize it. It is best to choose a low back pain belt made of raw rubber that is not easy to slide. There are also nylon low back pain belts as shown above, which can be fine-tuned in two stages at the waist and abdomen. When lying down and resting, put a large pillow between your legs and lie horizontally, which can effectively reduce the burden on your back bones. 3. After about 10 days, normal life can be resumed. Try not to lift heavy objects or walk for long periods of time during this time. 4. After about 2 weeks, you can start doing stretching exercises to slowly relieve stiff muscles. Although some patches have anti-inflammatory effects, cold patches can lower body temperature and worsen blood circulation. It is best not to leave them on the body for a long time. 5. Continue to do stretching exercises to relax your muscles, and start exercising as appropriate. If you feel pain in your waist again after exercising, you must stop exercising. Chronic: Warm the affected area and do stretching exercises as soon as you think of it. The key point is to eliminate muscle tension. Most people with chronic low back pain have imbalances in their abdominal and back muscles, and the muscles on the left and right sides are in a state of excessive tension. In addition, some people will start to fear movement after experiencing pain in the waist. However, muscles that lack exercise are particularly easy to harden, which can lead to chronic low back pain in the long run. Therefore, please try to take advantage of your waist to relax and do more exercises that can exercise your abdominal muscles and back muscles at the same time, as well as stretches that can relax your muscles and eliminate tension! If you move your body more in daily life, your back pain will surely get better. The most suitable rehabilitation for people with low back pain. Unilateral stretching exercise 1: Wait until you can walk, then stretch your waist! 1. Sit on the ground, press your sit bones firmly to the ground, and spread your feet to the sides. 2 Raise your hands high, interlock your fingers, and slowly swing them left and right. 3. Feel that the muscles in your armpits and waist are stretching, and gradually increase the amplitude of your left and right swings. It is recommended to point for 30 seconds and exhale when bending to the side, and inhale when returning to the original position. Don't apply force but use gravity. My job requires me to sit for long periods of time, and I have experienced severe back pain several times due to fatigue. Although my back pain has not gone away and I still feel strong or weak pain occasionally, but thinking about it carefully, I have not had "severe back pain" for several years. I slightly changed the stretching exercises I learned from Teacher Xia. Whenever I feel physically tired, I stretch for about 10 minutes after taking a shower. Thanks to this action, my lower back pain symptoms have almost been completely relieved and I feel extremely comfortable. Teacher Xia taught us "Don't bend forward when you have low back pain, but stretch your body." Now I can fully appreciate the effectiveness of unilateral stretching exercises. It is precisely because this is the stretching method that Teacher Xia learned through her own experience that it has such a magical effect! (Female in her 40s)