〔原文〕一法∶一手向上极势，手掌四方转回，一手向下努之。合手掌努指，侧身欹形
，转身向似看手掌向上，心气向下散适，知气下缘上始极势。左右上下四七亦然。去膊
井肋腰脊疼闷。
〔解说〕一手向上尽量伸展，手掌向四方回转，另一手下垂，掌心向下用力按。然后将
两手掌相合头上，指与指用力互推，侧身斜倾，转身抬头似看向上的手掌，并使心气向下
疏散放松，感到向下的气又向上循行即达最大限度。左右上下作二十八次都要这样。
可祛除肩部、胁肋、腰脊的疼闷。
〔原文〕二法∶平跪，长伸两手拓席向前，待腰脊须转，遍身骨解气散，长引
腰极势。然始却跪，便急如似脊内冷气出许，令臂膊痛，痛欲似闷痛，还坐，来去二七。
去五脏不和，背痛闷。
〔解说〕两膝跪地，伸展两手向前按在地上，等到腰脊内气转动，全身骨松气散时
，尽力伸腰。然后将身体反回来后仰而跪，便会立刻感觉到好象脊背里有冷气出来，使肩
臂疼痛，疼痛要达到闷痛，才坐下，来回做十四次。可祛除五脏不和，背痛闷。
〔原文〕三法∶凡人常觉脊强，不问时节，缩咽膊内，似回转向仰面努膊井向上也，
头左右两向 之，左右三七，一住。待血气行动定，然始更用，初缓后急。若无病患，常
欲得旦起、午时、日没三辰，如用，辰别三七。除寒热脊腰颈项痛。
〔解说〕见“二、风痹门”第十法。
小结∶
腰痛是指一侧或两侧腰部疼痛。中医认为“腰为肾之府”，腰痛常为肾亏的一种表现，
但外感风湿寒热邪气也可以引起腰痛。本篇主张腰痛应以动功为主。一法采用举手转身，使
心气向下放松的动作，反复活动两肩、胁及腰；二法采用跪地用手着地撑起腰脊转动、伸展，
后仰腰肢的动作，尽量使腰脊大幅度运动，使其感到疼痛，或者达到闷痛，才坐下收功。这种
以动疏通气血，舒展腰部的方法对后世影响很大。《易筋经》中的“摘星换斗势”，口诀∶
“只手擎天
掌复头，更从掌内注双眸，鼻端吸气频调息，用力收回左右眸。”作法∶单手高举，
掌须下复，目注两掌，吸气不呼，鼻息调匀，用力收回，左右同之。《八段锦》中的“
仰托一度理三焦”等都可以说是法一的演变。
[Original Text] Method One: Extend one hand upward with maximum effort, rotating the palm in all four directions. Press the other hand downward with force. Bring both palms together and push fingers against each other with strength. Lean the body to the side, turn the torso, and raise the head as if looking up at the upward palm. Allow the heart qi (vital energy associated with the Heart organ) to scatter downward and relax. When you feel the qi descending and then ascending again, reach the peak of the movement. Perform this sequence on both left and right sides, up and down, seven times each, totaling twenty-eight repetitions. This can relieve pain and stuffiness in the shoulders, hypochondrium (lateral chest area), lower back, and spine.
[Explanation] Extend one hand upward as much as possible, rotating the palm in all four directions. The other hand hangs down, pressing forcefully with the palm facing downward. Then bring both palms together above the head, pushing fingers against each other with strength. Lean the body sideways, turn the torso, raise the head as if looking up at the upper palm, and allow the heart qi to scatter downward and relax. When you feel the downward-moving qi circulating upward again, you have reached the maximum extent. Perform this for twenty-eight repetitions in total across left, right, up, and down. This can dispel pain and stuffiness in the shoulders, hypochondrium, lower back, and spine.
[Original Text] Method Two: Kneel flat, extend both hands forward to press upon the mat. Wait until the qi in the lower back and spine begins to rotate, and the bones of the whole body loosen while the qi dissipates. Then stretch the waist to its utmost limit. Afterward, return to a kneeling position quickly. It will feel as if cold qi is emerging from within the spine, causing pain in the arms and shoulders. The pain should reach a state of dull ache. Then sit down. Repeat this back-and-forth motion fourteen times (seven cycles). This can harmonize the Five Viscera (Liver, Heart, Spleen, Lung, Kidney) and relieve back pain and stuffiness.
[Explanation] Kneel on both knees, extending both hands forward to press onto the ground. Wait until the qi within the lower back and spine rotates, and the entire body's bones feel loose and qi feels dispersed. Then strive to extend the waist fully. Subsequently, reverse the posture and lean back into a kneeling position. You will immediately feel as though cold qi is exiting from within the spine, causing pain in the shoulders and arms. The pain should intensify to a dull ache before sitting down. Perform this back-and-forth motion fourteen times. This can resolve disharmony among the Five Zang Organs and relieve back pain and stuffiness.
[Original Text] Method Three: Whenever a person frequently feels stiffness in the spine, regardless of the season, draw the throat inward toward the armpits, as if turning back and looking up while pressing the shoulder joints upward. Move the head left and right alternately. Perform seven repetitions on the left and seven on the right, pausing once. Wait until the blood and qi movements stabilize, then resume practice, starting slowly and increasing speed later. If there are no illnesses, it is advisable to practice during three specific times: morning after rising, noon, and sunset. If practicing, perform twenty-one repetitions (three sets of seven) for each time period. This eliminates pain in the spine, waist, neck, and occiput caused by cold and heat pathogens.
[Explanation] See "Method Ten" in Chapter II, Section on Wind-Bi Syndrome.
Summary: Lower back pain refers to pain on one or both sides of the waist. Traditional Chinese Medicine holds that "the waist is the mansion of the Kidneys," so lower back pain is often a manifestation of Kidney deficiency. However, external pathogenic factors such as wind, dampness, cold, and heat can also cause lower back pain. This section advocates that treatment for lower back pain should primarily focus on dynamic exercises (Donggong). Method One involves raising hands and turning the body to relax the heart qi downward, repeatedly moving the shoulders, hypochondrium, and waist. Method Two involves kneeling, pressing the hands on the ground to support and rotate/stretch the lower back and spine, and leaning backward to maximize spinal movement, inducing pain or a dull ache before sitting down to conclude. This method of using movement to unblock qi and blood and stretch the waist has had a significant influence on later generations. The "Plucking Stars and Changing the Dipper Posture" (Zhaixing Huandou Shi) from *Yijin Jing* (Muscle Change Classic) includes the mantra: "One hand holds up the sky, palm returns to the head; gaze further through the palm into both eyes; inhale at the nose tip, regulate breath frequently; exert force to retract, mirroring on both sides." The practice: Raise one hand high, palm must curve downward, gaze fixed on both palms, inhale without exhaling, regulate nasal breathing evenly, exert force to retract, same on both sides. The "Pushing Up the Heavens to Regulate the Triple Burner" (Yangtuo Yidu Li Sanjiao) from *Baduanjin* (Eight Brocade Exercises) can be considered an evolution of Method One.