. Many people have low back pain and prominent lumbar disc. In fact, many lumbar diseases are not congenital, but caused by bad habits the day after tomorrow. These movements hurt your waist, but you do them every day! Let’s take a look with you.
[crossing legs] risk index: ★
crossing legs will lead to pelvic tilt, uneven pressure on the lumbar spine, strain of lumbar muscles, and uneven stress on the lumbar intervertebral disc, This posture for a long time is a risk factor for lumbar disc herniation. Especially when teenagers are in the period of growth and development, they often cross their legs, which is easy to form a hunchback and spinal curvature.
experts remind: don’t cross your legs as much as possible at ordinary times. Keep your pelvis upright when sitting down, so that the force on the lumbar spine is uniform.
[long term upright work] risk index: ★
long term upright work will lead to lumbar muscle tension, increased long-term stress on lumbar spine and increased risk of lumbar disc herniation. For example, the salesperson is because of long-term standing work, lumbar and back muscle tension, which induces lumbar disc herniation.
experts remind: stepping on tiptoes and rotating both feet at work can increase lumbar lordosis and relieve muscle tension in the waist and back. If you stand for a long time, you can do some waist stretching.
【“ Old woman & rdquo; [sitting posture] hazard index: ★★
& ldquo; Old woman & rdquo; Sitting posture refers to sitting on a sofa or stool. This will reduce lumbar lordosis and increase disc pressure. Maintaining this posture for a long time will aggravate lumbar disc degeneration.
experts remind: when sitting, keep your upper body straight, close your abdomen and lower limbs together. If you are sitting in a chair with a back, you should try to keep your back close to the back of the chair on the basis of the above posture, so that the muscles of lumbosacral will not be too tired.
[poor sleeping posture] risk index: ★★
when lying flat, if there is no support at the neck and waist, it will lead to muscle tension at the waist and back, which is why many people feel uncomfortable at the waist after sleeping on the sofa or soft bed.
experts remind: try to choose a harder mattress when sleeping, and put a soft pillow under the knee when lying flat, which can make the hip and knee slightly flexed, relax the lumbar and back muscles, reduce the pressure of intervertebral disc and reduce the risk of intervertebral disc herniation.
[single hand weight] risk index: ★★★
hand weight will tilt the body as a whole, the stress direction of intervertebral disc is uneven, and the muscle tension is also different. Single hand force and uneven weight distribution will cause uneven stress on both sides of spine, which is very harmful to intervertebral disc.
experts remind: at ordinary times
five taboos for waist protection
1, stiffness → Sit at work and after work → Lumbar compression
studies have shown that the pressure in the lumbar intervertebral disc is the greatest when the human body is sitting at a forward tilt of 20 degrees. This is the posture we often maintain when making statements, surfing the Internet and playing CS in front of the computer. Sitting in this position for a long time, the lumbar spine is compressed, the overall subsidence is shortened, and the central axis of the body moves backward, causing the intervertebral disc to protrude backward.
2, Meng → Sudden external force & rarr; The lumbar spine has a strong compressive strength of 222670 kg, which is easy to sprain and has a strong relationship with normal lumbar spine. However, these forces must be gently pressed down from the front. If they are suddenly stressed or forced after lack of exercise, it is easy to break through its bearing limit and cause lumbar sprain.
3, cold → Show your small waist → Affect the nutritional supply of lumbar spine
the waist is particularly afraid of cold. If the waist is exposed in winter, in order to resist the cold, the muscle spasm and small blood vessel contraction in the waist and back will reduce the local blood circulation, which will affect the nutritional supply of the intervertebral disc, increase the pressure in the intervertebral disc and cause more damage.
4, fatigue → 25 hours a day & rarr; Lumbar hyperflexion
in our daily activities, most of the lumbar spine is in a flexion state. Overwork is equal to increasing the time of lumbar flexion. Statistics show that the frequency of lumbar flexion is up to 3000-5000 times a day. This excessive and repeated flexion is the most common cause of intervertebral disc disease.
5, vibration → Test the lumbar spine when driving → The ridge column is stretched repeatedly
scientists found that the natural frequency of lumbosacral part is in the same low frequency range as the vibration of driving seat, so the lumbar spine is easy to resonate with the car when driving. This resonance means that the ridge column is constantly compressed and stretched, and the surrounding tissues and muscles are also tired, affecting the metabolic speed of the lumbar intervertebral disc and accelerating the degradation and deformation of the lumbar spine.