For office workers, long-term sitting and standing, overwork or incorrect posture will keep the lumbar muscles in a state of tension and fatigue, which will lead to lumbar muscle strain. For the fitness crowd, during high-intensity exercise, the waist muscles are fatigued and loaded for a long time. If the warm-up in the early stage and the relaxation in the later stage are not done well, it is easy to make the waist sore and uncomfortable, and even affect bending activities.
There are many reasons for back pain. For muscle strain like the above, you can massage with a mini fascia gun to loosen the spasm muscles and relieve the soreness caused by fatigue.
So how to use the fascia gun to scientifically massage the muscles of the lower back? Here we recommend the "BEOKA" APP to everyone, which contains a variety of massage programs, and can also be bound to equipment, customize exclusive massage plans, and follow the massage program operation suggestions to perform scientific massage.
1. Click to enter the "BEOKA" APP.
2. Select the "Scheme" section of the bottom menu bar, and you can see various popular and selected plans for different relaxation needs.
3. Select the "lower back pain" program among the selected programs, and you can start to follow the customized program for scientific massage.
4. Click the "Start to Relax" button to enter the specific steps of the "Low Back Pain" program. The recommended massage head, massage gear, massage time, muscle location and massage technique guide icon will be displayed for the affected muscle parts.
1. Gluteus maximus
The gluteus maximus is one of the muscles behind the hip muscles. It is used during the extension and external rotation of the thigh. It can also straighten the body and prevent the body from leaning forward to maintain body balance when the lower limbs are fixed.
Suggestion for relaxation: Use the small round head of the mini fascia gun, turn on gear 1, and strike back and forth vertically along the direction of the gluteus maximus for 60 seconds.
2. Quadratus lumborum
The quadratus lumborum muscle is on both sides of the spine on the back wall of the abdomen. Maintaining a bad posture for a long time in life will block the blood supply in the muscle, cause inflammation and adhesion in the muscle, and stimulate the corresponding nerves, causing us to feel cramps and pain.
Suggestion for relaxation: The fascia gun uses a shock-absorbing head, turn on gear 1, and strike back and forth vertically along the direction of the quadratus lumborum for 30 seconds.
3. Erecter spinae
The erector spinae are located on both sides of the spine. When we work at the desk, the greater the angle of the body leaning forward, the greater the pressure on the muscles around the lumbar spine, so it will cause muscle strain in the long run.
Suggestion for relaxation: Use the U-shaped head of the mini-fascia gun, turn on gear 1, strike back and forth vertically along the direction of the erector spinae for 30 seconds. Be careful not to hit the spine when hitting.
4. Middle and lower bundle of trapezius muscle
The trapezius muscle is located in the neck and back, and the left and right sides meet to form a trapezoidal shape. The trapezius muscle is divided into upper, middle and lower bundles, and its main function is to move the shoulder joint. For example, people who drive for a long time keep holding the steering wheel with both arms, which will strain the trapezius muscle and cause pain.
Suggestion for relaxation: use the damping head of the fascia gun, turn on the first gear, and strike back and forth vertically along the middle and lower beams of the trapezius muscle for 60 seconds.
The hamstrings are the muscles on the back of the thigh that lengthen and contract as the knee flexes to control the swing of the leg. During high-intensity exercise, rapid changes in direction or acceleration and deceleration have the risk of injuring the hamstring muscles, so warming up and relaxing this part of the muscle is very important.
Suggestion for relaxation: Use the small round head of the mini fascia gun, turn on the second gear, and strike back and forth vertically along the direction of the hamstring muscles for 60 seconds.
6. Gluteus medius/minimus
The gluteal muscles are divided into three layers, the superficial layer contains the gluteus maximus, the middle layer contains the gluteus medius, and the deep layer contains the gluteus minimus. Both the gluteus medius and minimus are innervated by the superior gluteal nerve, which can abduct the iliac joint and internally or externally rotate the thigh.
Suggestion for relaxation: Use a small round head of the fascia gun, turn on gear 1, follow the muscle direction, and hit back and forth vertically for 60 seconds.
When we have a comprehensive understanding of the muscles of the lower back, we can use the fascia gun and use the "BEOKA" APP to relax these muscles in a targeted manner, which can help the body recover quickly from work and exercise, reduce muscle strains!
In addition, in the "BEOKA" APP, there are also massage recovery programs for sports such as basketball, marathon, football, and badminton, as well as muscle relaxation programs for daily life such as sitting at a desk, long-distance driving, and housework. Choose according to the situation!