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Acupressure Exercises For Lower Back Pain:
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Step Two: Knees To The Chest:
Lie on your back and inhale. Use your arms to pull your knees up to your chest and hold them with your arms as you exhale slowly. Then inhale, letting your knees come out, away from your chest. Repeat this movement for two minutes, breathing deeply into your diaphragm. As you use your arm muscles to bring your knees to your chest and exhale, feel your lower back flatten and stretch against the floor. Relax after this exercise with your knees bent, feet flat on the floor, eyes closed, for at least three minutes. Practice twice a day.
Step Three: Firmly Press CV6:
Place your fingertips in the lower abdominal area between your belly button and pubic bone. Gradually press one to two inches deep inside the abdomen as you breathe deeply for one minute.
Step Four: Roll Over The B48 Area:
Place your hands underneath your buttocks (palms down) beside the base of the spine. Close your eyes and take long, deep breaths and rock your knees from side to side for two minutes. Reposition your hands for comfort and to enable different parts of the buttock muscles to be pressed. Also try swaying your legs from side to side with your knees pulled into your abdomen and your feet off the floor.
Step Five: Press B54:
Place your fingertips in the center of the crease behind your knees. Curving your fingers, use your arm muscles to rock your legs back and forth for one minute as you breathe deeply. Then let your feet rest flat on the floor, with knees bent, and relax.
Step Six: Press B23 And B47 Again:
Make fists and carefully place them on your lower back. Position your fists, palms facing down, so that the knuckles rest between your spine and your lower back muscles. Close your eyes and breathe deeply for one minute. Then slowly roll onto your side into a comfortable fetal position, with your arm under your head for a pillow. Close your eyes and relax deeply for at least five minutes.
Also Try This Tennis Ball Massage:
Tennis balls can be helpful for applying acupressure on your lower back. Tightly roll up two balls close together in a large, thick towel or sock and place it on a carpeted floor. Sit down with the balls in back of you, your knees bent and feet flat on the floor. Lean back on your elbows, gradually reclining as the balls rest beneath your lower back.
Take several long, slow, deep breaths. After a minute, gradually roll the balls onto another tense area. Hold that position for another minute while you take several more deep breaths with your eyes closed. Move them to another tense area, if necessary.
After you have relieved most of your back tension, put the balls aside and lie down on your back. With your eyes closed, repeat step two for one minute. Then, completely relax for five minutes and continue deep breathing.
Lie on your back and inhale. Use your arms to pull your knees up to your chest and hold them with your arms as you exhale slowly. Then inhale, letting your knees come out, away from your chest. Repeat this movement for two minutes, breathing deeply into your diaphragm. As you use your arm muscles to bring your knees to your chest and exhale, feel your lower back flatten and stretch against the floor. Relax after this exercise with your knees bent, feet flat on the floor, eyes closed, for at least three minutes. Practice twice a day.
Step Three: Firmly Press CV6:
Place your fingertips in the lower abdominal area between your belly button and pubic bone. Gradually press one to two inches deep inside the abdomen as you breathe deeply for one minute.
Step Four: Roll Over The B48 Area:
Place your hands underneath your buttocks (palms down) beside the base of the spine. Close your eyes and take long, deep breaths and rock your knees from side to side for two minutes. Reposition your hands for comfort and to enable different parts of the buttock muscles to be pressed. Also try swaying your legs from side to side with your knees pulled into your abdomen and your feet off the floor.
Step Five: Press B54:
Place your fingertips in the center of the crease behind your knees. Curving your fingers, use your arm muscles to rock your legs back and forth for one minute as you breathe deeply. Then let your feet rest flat on the floor, with knees bent, and relax.
Step Six: Press B23 And B47 Again:
Make fists and carefully place them on your lower back. Position your fists, palms facing down, so that the knuckles rest between your spine and your lower back muscles. Close your eyes and breathe deeply for one minute. Then slowly roll onto your side into a comfortable fetal position, with your arm under your head for a pillow. Close your eyes and relax deeply for at least five minutes.
Also Try This Tennis Ball Massage:
Tennis balls can be helpful for applying acupressure on your lower back. Tightly roll up two balls close together in a large, thick towel or sock and place it on a carpeted floor. Sit down with the balls in back of you, your knees bent and feet flat on the floor. Lean back on your elbows, gradually reclining as the balls rest beneath your lower back.
Take several long, slow, deep breaths. After a minute, gradually roll the balls onto another tense area. Hold that position for another minute while you take several more deep breaths with your eyes closed. Move them to another tense area, if necessary.
After you have relieved most of your back tension, put the balls aside and lie down on your back. With your eyes closed, repeat step two for one minute. Then, completely relax for five minutes and continue deep breathing.
Begin this routine sitting and then lie down, as instructed, on a carpeted floor.
Step One: Rub, Then Hold, B23 And B47:
First, place the knuckles of both hands on your lower back, with your palms facing out. Rub your lower back with your knuckles vigorously enough to create warmth. Keep rubbing briskly, and at the same time, breathe deeply for one minute.
Next, place your hands at your waist with your thumbs on the ropelike muscles near the spine and your fingers wrapped around your sides. With your thumbs, apply firm, steady pressure in toward the spine on the outer edges of those ropy muscles, so that your thumbs areabout four inches apart. This inward pressure stimulates B47. You can also stimulate the inner point, B23, by pressing the top of the large vertical muscles about two finger widths away from the spine. Use either your thumbs or your fingers to stimulate one side at a time or both sides at once, holding for at least one minute. Apply as much pressure as you can without causing discomfort.
Step One: Rub, Then Hold, B23 And B47:
First, place the knuckles of both hands on your lower back, with your palms facing out. Rub your lower back with your knuckles vigorously enough to create warmth. Keep rubbing briskly, and at the same time, breathe deeply for one minute.
Next, place your hands at your waist with your thumbs on the ropelike muscles near the spine and your fingers wrapped around your sides. With your thumbs, apply firm, steady pressure in toward the spine on the outer edges of those ropy muscles, so that your thumbs areabout four inches apart. This inward pressure stimulates B47. You can also stimulate the inner point, B23, by pressing the top of the large vertical muscles about two finger widths away from the spine. Use either your thumbs or your fingers to stimulate one side at a time or both sides at once, holding for at least one minute. Apply as much pressure as you can without causing discomfort.