Self-Massage for Lumbar Vertebra Disease Prevention
Due to prolonged desk work, accidental lumbar sprain, muscle strain, or degenerative lumbar disease in the elderly, self-massage therapy can be adopted. After years of personal practice, I have found it truly effective.
First, lumbar flexion and extension: Stand upright with feet apart, hands on hips, and perform forward, backward, left, and right bending movements of the waist. Relax the back muscles as much as possible, reaching maximum range. Perform 10 to 15 repetitions.
Second, lumbar rotation: Stand with feet apart, arms extended forward or naturally hanging down, keep neck and trunk neutral, fix lower limbs, first rotate upper body maximally to the left, then to the right, repeat 3 to 5 times each.
Third, squatting and standing: Feet apart, repeatedly squat down and stand up 10 to 15 times without moving legs.
Fourth, place both hands on the lower back, alternately massage up and down, or gently massage downward with slight force. Lightly clench fists and lightly tap along both sides of the spine from the waist down to the sacral region, repeating multiple times.