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Ten people nine back pain! 30-year-old raised his waist is imperative

2017-01-18

 

Source: Phoenix Health

     Waist is one of the important parts of the body, daily life, many casual habits will always increase the burden to the waist, resulting in some young people back there back pain, lumbar muscle strain, and even lumbar disc herniation and other issues. Let's do a test:
A. Often back pain, pain.

B. Lumbar activity disorders, feeling stiff, especially easy to wake up stiff waist. Twisting turned around restricted activities, turn difficult to sleep, move things also struggling to lift.

C. Leg Ma, leg pain, and even affect the walk.

The more the above conditions, indicating that your waist does not work, there may be lumbar muscle strain, lumbar disc herniation or lumbar sprain and so on. Now more or less the waist will appear discomfort, are usually caused by some bad habits, such as a long time to play down the phone, Ge lying and so on. What are the habits of daily life you still do? How to do to maintain good waist? Yang Yaohuo guide together to learn it!

What are the bad habits of daily life?

Ge lying

Wuhan General Hospital Director Chen Lingbin orthopedic, "GE lying" when the lack of sufficient lumbar support, resulting in the original arc was forced to change, the pelvis tilted back, the disc suffered increased pressure. Long-term so sitting, lumbar compression overall sinking shortened, the body's axis followed by shift, easily lead to lumbar disc herniation and cervical spondylosis.

"In general, the upper body before the song 20 degrees is the most comfortable position of the human body.Therefore, whether standing or sitting, lying or lying down, people will always subconsciously bending 20 degrees.People usually sit for a while that tired, Because the muscles can only afford to sit for so long, and lying comfortable, because this position is basically useless to the muscles.Under normal people's waist strength is weaker, sitting for a while it is easy to feel waist fatigue.This time, for a relaxed posture, Such as 'GE You lie' is a lot of people's subconscious choice. "Occasionally harmless, but" lying down a long time "will lead to disease.

Chen Lingbin said that the normal spine should be seen from the back of a straight line, the side to see a certain physiological curvature, and symmetrical on both sides of the trunk. If the child is in development, often "lying down", easily lead to scoliosis and cervical spondylosis, the body deformation, severe cases also affect heart and lung function, and even involving the spinal cord, causing paralysis. At the same time, often sitting on the legs of poor blood circulation, blood stasis, easily lead to swelling of the ankle, causing varicose veins and deep vein thrombosis.

Chen Lingbin suggested that the most comfortable position is by no means "Ge You lie", but should lie in bed, if we must learn "Ge You lie", it is recommended to add a pillow in the lower back, to maintain the physiological curvature of the back, Relax. At the same time do not keep a position for a long time, preferably every half an hour to get up and move about.

○ bad posture in daily life

Bad Washing posture: poor washing posture Why can also cause lumbar herniation? After a night of sleep the human body, muscle, ligaments and other soft tissue will become stiff, not so flexible movement, if immediately bent to bend the posture to brush your teeth, wash your face, the disc will have a greater pressure.

Lying to see the phone: semi-recumbent position, the waist is vacant, lumbar in the corner state, and no support, the weight of the upper body pressure to the lumbar point of this one force. At this point the muscles, ligaments in a relaxed state, the loss of the original fixed role in the course of time will cause lumbar intervertebral disc herniation.

Bent down staring at the computer, look at the phone: how many people one day most of the time bent down to see the phone staring at the computer, sedentary, Long-term, there will be low back pain, this low back pain is a chronic strain process, mainly due to the long-term poor posture caused.

Bend to move heavy objects: This position is very common in daily life, and most likely to hurt the waist, especially those who rarely carry out manual labor to be careful sprain. The correct lifting of heavy objects or pick up the position of things should be: the use of leg strength, rather than with the waist force. Do not bend over, bend the hip through the knee, knee to carry. If the legs straight, too bent to pick up things, especially the most easy to move heavy objects flash to the waist. Assess your physical strength, do not move too heavy things.

Similarly, at home cleaning work, but also to avoid over-bending over a long time. For a long time bending in a fixed position, likely to cause muscle fatigue, decreased flexibility and even stiff. When the mopping of the sudden change in position, it is easy to cause muscle force improperly, injury to the waist caused by low back pain.

Bend the shoes: the correct posture should be one foot on the front of the stool, or take squatting, sitting shoes, so as to avoid injury to the waist muscles and ligaments.

○ Inappropriate daily life items

Sleep too soft and too hard bed: sleep, the spine was relaxed, if the bed is too soft will allow the spine during sleep deformation, so that the spine in a curved, twisted state, the muscles are stretched, there will be strain, time Long lumbar degeneration will accelerate, causing the waist symptoms, severe can cause lumbar disc herniation. The bed is too hard, and easily lead to lumbar disc herniation. The best is to sleep, no significant subsidence of the waist, if too hard, can be in the hard board bed layer of blankets, thin.

Cushion is too thick: the waist put a cushion, can make the waist to be effective support to maintain the physical lumbar flexion, increase body comfort, but the cushion should not be too thick to 10 cm thick cushion as well. So when the human body back pressure, cushion just compressed to 5-8 cm, the most consistent lumbar physiological lordosis, too thick will cause excessive lumbar flexion.

Handbags, shoulder bags: backpack can be evenly distributed pressure, single shoulder and handbag will cause unilateral pressure is too large, the body is easy to lose balance. Single handbag, the force down vertically, hands and shoulders will not be affected, but need the other side of the waist force, it is easy to strain.

○ Sneezing and coughing

Sudden sneezing or coughing may also strain the back muscles and increase the pressure on the intervertebral disc. At this point, as long as the hip and knee slightly bent to avoid lumbar injury.

How to do to maintain good waist?

○ Morning activity about the waist

Asleep after a night, muscles, joints will be due to no movement and not very flexible, lumbar intervertebral disc is also a night of relaxation, absorption of water and expansion of stiffness. At this point, if the bending is relatively low will have a greater pressure on the lumbar intervertebral disc, so that the nerve is squeezed. Therefore, we suggest that the best activity about the morning, waist, doing before and after the extension, left and right rotation, "stretch" and other actions, so that the waist will not change from resting immediately increase the waist load action.

○ Exercise your lower body muscle group

Strong legs can effectively share the burden on the lower back, to prevent and ease the formation of low back pain. Swimming, especially breaststroke, can be used to practice these muscle groups. In addition, swimming can also protect the interspinous tissue of the nutritional supply, maintain its elasticity, improve the ability of the spine to resist external shocks.

Control weight to protect the lumbar spine

Statistics show that the number of normal lumbar flexion per day up to 3000-5000 times. If there is a significant beer belly, these fat is hanging on the waist sandbags, make the body more forward center of gravity, not only increased the burden on the lumbar spine, but also so deep in the fat in the lumbar, not exercise.

○ abdominal exercises to ease back pain

Women in office for a long time easy to back pain, abdominal exercises can practice breathing. Because the abdominal muscles can also protect the waist. The muscles around the spine can protect it. The back is the back muscles, in front of the abdominal muscles, abdominal strength increases, can help lower back muscles to share the pressure of lumbar spine, relieve back pain.

Methods: to relax the body, shoulders can not lift, his hands drooping naturally. Inspiratory belly slowly muster, to deep and slowly inhale. Inhalation with the nose, the slower the better, mouth closed. Breath, the mouth long to breathe out, the maximum inward contraction of the abdomen, chest remain intact. Breathing time, 15 seconds or so as well, one breath in 15 seconds, the best control, breathing 4-6 seconds, the ability of people can breath 1-2 seconds; breath 2-4 seconds, have the ability Of the breath can be 1-2 seconds.

Stimulate the point of conservation of lumbar kidney

Lumbar kidney disease emphasis on prevention, Guangdong Provincial Hospital of Traditional Chinese Medicine nephrology physician Lin Qichan suggested that usually can do some exercise, maintenance of kidney and kidney.

Grip solid. The thumb in the palm of the hand, finger ring finger (fourth finger) in the root, and then buckling the remaining four fingers, a little harder, the thumb grip, such as save grip baby in general.

Tizi Britain foot. Toes to sink, vertical erect project ridge, Baihui collar; down to the foot when the body to relax, gently bite, the first slowly drop in half, and then the first half of the toe to the ground, Light earthquake ground. Lifting the heel can stretch the back of the bladder by the kidney by the kidney, light ground can massage the internal organs.

Heel walk. Step forward, heel first ground, do not bend the knee. Legs forward, the toes straight as playing; front foot, the toe after the heels first toe, is actually stimulated the "kidney" points. Often used in this way walking can effectively prevent osteoporosis.

Mo Shenshu. And legs sitting in the bed along the palm of the palm of the two pairs of fever, respectively, according to the waist in the back, upper and lower back massage Shenshu points, to have a thermal so far. Can be sooner or later again, each about 200 times, can be satisfied kidney gas.

But experts advise, violence, push the waist, will increase the original disease. If you feel the waist muscles tight, uncomfortable, you can do some massage, hot pack physiotherapy, but must go to regular hospitals, which can reduce the pain, but no great use of the treatment of disease.

○ Hold three 90 degrees sitting

Straight back, and thighs (ie, hip) to maintain 90 degrees, thigh and calf (knee) to maintain 90 degrees. The arm rests on the armrest and the elbow is maintained at 90 degrees. The best position of the seat back of the lumbar cushion a small soft pillow to avoid posterior lumbar vacant; try to keep the appropriate look up the screen posture. In this case, the lumbar to maintain the upright state, lumbar disc force balance, will be easier. Sitting to work every 1-2 hours to stand up and move around, stretching the waist moving neck.

○ Wear waist

Such as travel by car, the plane on the way a long time, you can wear a waist, the lumbar spine, lumbar support play a protective role, relax psoas.

○ Do not wear "Hentian high"

Wear high heels, people easy to lean forward, Alice ass, the lumbar spine need to maintain balance, so that changes in the physiological curvature of the spine itself, lumbar fatigue.

○ 7 sports to prevent low back pain

Lumbar muscle strain and lumbar disease, are related to people's daily living habits have a great relationship. In fact, through movement to prevent low back pain, is the most effective. The best is the whole body aerobic exercise, such as swimming, running, playing badminton, basketball and so on. For the waist exercise, there are 7 little tricks, a day out of time, do more for the prevention of lumbar disease have a good effect. The seven movements are: Yan Fei-style, step backward, five-point support, supine pedal, flexing method, sit-ups, pull-up.

Yanfei type: prone in bed, put the upper limb behind, and then forced the head and chest and legs straightened out of the bed, so that the body was anti-bow type, adhere to a little fatigue so far. According to this method each exercise 20-50 times, once a day sooner or later, and gradually increase the amount.

Step back: legs alternately move backward, and enhance the muscles of the thigh and lower back muscles of the force, which makes the elasticity of the ligament of the waist enhanced, like a self-protection of the lumbar spine. Bone, muscle, ligament function recovery, not only can enhance the stability of the lumbar spine, but also to reduce or even disappear lumbar pain. Step back and walk 40-60 minutes a day. When walking down as much as possible after the end to micro fatigue, but not increase the degree of symptoms.

5:00 support: supine bed, with elbows, feet and head support the body, forced upward belly, hold for a moment, then put down, repeat several times, to adhere to a little fatigue so far. Every morning and evening.

Supine pedal: supine on the bed, legs up to do pedal bike. Every morning and evening each time, every 10-15 minutes.

Curl Law: supine on the bed, knees bent hip, hands tuck. Lumbosacral flexion during exercise to make the spine flexion. Repeated operation 5-6 times, can make the posterior longitudinal ligament be traction release, improve the ligament tension, enhance the disc after the bit of control and stability, while the intervertebral space is adjusted, the joint to release, restore lumbar flexion function.

Sit-ups: This movement is common, so little introduction. Every morning and evening, each time to do 10-20 months.

Leader up: physical good people can do in the horizontal bar pull up, the physical quality of the person can almost hand-held single-handed hanging hanging for a while, tired to rest for a while to do, repeated several times a day.