🌿 Folk Prescriptions

To prevent and treat chronic lumbar myofascial strain, in addition to maintaining good posture, correcting deformities, strengthening physical exercise, paying attention to body position during work, and balancing work and rest, correct self-massage is also an effective method. Below is a proven effective self-massage routine for the lower back.
1. Preparation: Sit on a stool, gaze forward with eyes slightly closed, feet flat on the floor, shoulder-width apart or slightly wider. Breathe evenly and relax the entire body.
2. Rubbing the Lumbar-Sacral Region: Place both palms on the sides of the lower back, rub from the waist down to the sacrum 30–50 times, aiming for a mild warmth in the lower back.
3. Knuckle-Rubbing the Lumbar-Sacral Sides: Clench fists, place the knuckles on either side of the lumbar spine, and rub from the waist down to the sacrum 30–50 times with moderate force.
4. Massaging the Lateral Waist: Cross hands behind the back, place thumbs on either side of the lumbar spine, and the remaining four fingers on the outer side of the waist. Then, gently rub from the waist toward the abdomen 30–50 times.
5. Fist-Striking the Lumbar-Sacral Region: Clench fists and strike both sides of the lumbar-sacral area 30–50 times.
6. Circular Rubbing Around the Umbilicus: Place one palm on the spot 2 cun above the navel, place the other palm on top, and gently rub in a circular motion around the navel 30–50 times.
7. Pinching and Rubbing the Calf: Place one foot on the opposite thigh, use thumbs on the calf, and the other four fingers on the opposite side. Rub from top to bottom 30–50 times, alternating legs.
8. Alternating Pressure on Kunlun and Taixi Points: Maintain the same sitting posture. Place the thumb tip of the left (right) hand on the depression behind the inner ankle, and the middle finger tip on the depression behind the outer ankle. Apply opposing pressure with thumb and middle finger 30–50 times, alternating feet.
9. Rubbing the Sole: Maintain the same sitting posture. Place the palm of the left (right) hand on the sole of the right (left) foot, and rub back and forth 30–50 times, alternating feet, aiming for warmth in the sole.
Performing these eight steps once in the morning and once in the evening can nourish the liver and kidneys, relax tendons and bones, unblock meridians, relieve pain, and enhance immune function—providing excellent prevention and treatment for chronic lumbar myofascial syndrome.