Modern life and work pressure, the number of people with back pain symptoms is also increasing. In fact, low back pain is mostly related to poor posture and daily habits. In this regard, to introduce you to the causes of back pain, and remind office workers do not take back pain lightly, come together for health pulse.
1.Intervertebral disc herniation
There are gel-like intervertebral discs between the crestal vertebrae, which play the role of a cushion. In old age or injury, intervertebral discs are prone to wear or tear. The degenerated disc may rupture or bulge and compress the nerve root, called a herniated disc, a condition that can lead to severe pain, sometimes radiating to the root of the thigh on one side.
Because of disc degeneration, the rupture of the annulus fibrosus and protrusion of the nucleus pulposus irritate or compress the nerve roots and cauda equina. The low back pain is characterized by unilateral or bilateral lower limb radiating pain, the patient’s upper body tilts to one side when standing, the “crest bone” is mildly curved, and the height of the two shoulders is not equal.
2.Not all back pains are herniated discs
(1) Soft tissue low back pain
Low back pain caused by soft tissues such as the paraspinal muscles, supraspinal and interspinous ligaments, and transverse process ligaments. It can be divided into traumatic: such as lumbar soft tissue injury and contusion; inflammatory: such as myofibrillar fibrillitis and fasciitis;
Strain: such as lumbar strain, lumbar transverse synovial syndrome; compression: such as pear-shaped muscle injury syndrome, etc.
(2) Osteoarthritic low back pain
It refers to the back pain arising from the bones and joints of the crestal column for some reasons. External injury: such as synovial imbrication, misalignment, fracture, etc.; inflammatory: such as dense osteitis, ankylosing crestitis: degenerative deformation: such as lumbar small joint degeneration, hyperplasia, etc.; structural instability: such as lumbar arch isthmus discontinuity, lumbar slippage, crestal scoliosis, etc.
(3) Endogenous back pain of the spinal canal
It refers to low back pain caused by some causes in the spinal canal. Such as lumbar disc herniation, spinal stenosis, intra-vertebral canal tumor, etc.
(4) Low back pain caused by other causes
Reflex low back pain caused by visceral diseases. In addition, ancestral medicine believes that kidney deficiency and invasion of wind, cold and dampness can also cause lumbago.
As we age, the symptoms of compression of the lumbar spinal nerves will increase. Pseudo-slip of the crestal vertebral column due to degenerative lesions is a more common lesion that can easily cause lumbar spinal stenosis and compression of the crestal medulla and nerve roots, resulting in low back pain and lower extremity radiating pain, often due to collapsed fractures of the vertebral body caused by osteoporosis. Bone formation in the elderly can cause stiffness of the crestal spine, which can also lead to persistent low back pain.
These habits are the root cause of your back pain
1, your sitting posture
Most people think that sitting is more comfortable than standing, but I do not know that the pressure on the lumbar spine in the sitting position can reach 140% of the standing position, so we should pay great attention to the sitting position. Sitting, waist straight, legs flat on the ground, avoid maintaining a posture for a long time, or a long time forced position, sitting for a long time to get up and walk around to relieve the fatigue and tension of the muscles of the lower back.
At the same time, try to choose a backrest and backrest curvature close to the natural curvature of the lumbar spine chair, waist to have the support of the cushion to reduce the weight of the waist. Cushion to have a certain degree of hardness, the lumbar spine to play a certain role in supporting, soothing the pressure of the lumbar muscles, so that the lumbar muscles can remain relaxed when sitting. Sitting after excessive fatigue of the waist or morning, it is best to move the waist, do back and forth stretch, left and right rotation and other movements, so that the waist does not immediately shift from a static state to increase the lumbar load action. Operation of the computer is the same, by adjusting the height of the chair and desk, so that the keyboard in the most appropriate position, try to keep the waist and back straight.
2.Your standing posture
When you hold your head high, the crest carries 100% of the pressure; when you bend over, the crest carries 200% of the pressure. Therefore, when standing, please let your feet on the ground, do not favor which foot. Crooked standing will increase the tension of the muscles on one side, and over time, it will not only make the muscles stiff and sore, but also cause uneven force on both sides of the lumbar spine, resulting in low back pain, while compressing the crest and peripheral nerves, affecting cardiorespiratory function.
A good standing posture should be a slightly retracted chin, slightly tightened abdomen, and slightly forward pelvis. If you need to stand for a long time, it is best to step on a 10-15 cm high pedal with one foot and alternate feet every now and then to reduce the load on the lumbar spine. When carrying heavy objects, do not directly bend over, should first squat, keep the upper body upright, and then stand up with the muscle strength of the legs.
3, your sleeping posture
To choose a mattress suitable for you, sleep so that the back to get complete relaxation and rest. When lying flat, the most important thing is to avoid twisting the lumbar spine, when turning over in bed, the whole waist should be turned together as a whole; when lying on your side, your waist should be straight and your knees slightly flexed; when lying on your back, you can put a towel roll or a thin soft pad between your waist to keep your waist curved; when getting up, you should first turn on your side, then put your feet next to the bed and support your body with hand force.
4, your backpack
A survey from the British Crestal Therapy Association found that more than half of the women in the UK are enduring the pain caused by their backpacks. Domestic surveys show that people with “sore shoulders or back” and “uneven shoulder height” due to a heavy backpack account for more than 70% of the population. Too heavy backpacks or improper posture of backpacks can easily cause neck soreness, shoulder pain, high and low shoulders and even scoliosis. It’s time to lighten the load of your backpack and add points to your health.
Tip: Backpacks should not exceed 4.6 kg, shoulder bags and crossbody bags are the safest, and choose a backpack with wide straps. When backpacking, if you feel pain in your shoulder and back, it is best to stop immediately to do 1 minute stretching exercises, if the situation does not allow, take the bag off your shoulder and clip it under your armpit for a few minutes.
5, you carry heavy objects posture
Daily life force to be scientific and reasonable, lifting heavier objects, first of all, let the lumbar muscles in a tense tense state, and then use the correct handling posture. When lifting, should bend the knees to take a semi-squatting position, so that the object as close to the body; get up when the body leaned forward, so that gravity is shared in the leg muscles to reduce the burden on the waist; should gradually increase the force to prevent the sudden force on the waist, to stand still and then step to prevent lumbar sprain, which should be especially noted for those who rarely carry out physical labor white-collar population.
In addition, the process of daily housework, but also to develop good habits. Take the laundry in the washing machine, should first keep the upper body upright, kneeling on one knee to reduce the pressure on the waist; rice washing dishes as upright as possible, reducing the number of bending. In addition, do not straighten up at once after a long period of bending to prevent flashback. For low back muscle strength or activity intensity activities, should be used in advance to protect the low back with a wide belt to increase the low back muscle strength, as weightlifters or wrestlers wear a wide strip of waist protection.
6, and your shoes
Any shoe with a heel of more than 5 cm can cause health problems. Head up, chest up, tummy in is certainly beautiful, but the price of maintaining these beautiful is your back, lumbar muscles, especially the large lumbar muscles, due to prolonged contraction, overwork and eventually muscle strain. If you are a high-heeled shoes control, the recent old back pain, and morning light heavy, it is likely to be muscle strain.
Wearing high heels will also make the lumbar vertebrae protrude excessively for a long time, so that the lumbar vertebrae are subjected to a lot of pressure that they do not need to bear. Especially when you lumbar muscle strain, the protection of the lumbar spine is bound to weaken, that lumbar disc protrusion, lumbar spinal stenosis and other diseases will not be far from you.
Low back pain functional exercise methods
Through scientific and reasonable functional exercise, the strength of the lumbar muscle can be enhanced, strengthening the stability of the lumbar spine and reducing the possibility of recurrence of the disease. The main methods of lumbar spine exercise are
1.Small swallow flying method
Prone on the bed, go to the pillow, hands behind the back, tilt the head and neck, forcefully lift the chest, through the neck muscles so that the head and chest out of the bed, while the knee joint straightened, through the lumbar muscles so that both lower limbs up also lifted off the bed, for 3-5 seconds, and then muscle relaxation rest, it completed an exercise.
2.Five-point support method
Lie on your back in bed, go to the pillow and bend the knees, both elbows and back, both feet against the bed, the crest and hips lift off the bed, relying on the head and shoulders (one point), both elbows (two points) and both feet (two points) these five points to support the weight of the entire body for 3-5 seconds, and then relax the lumbar muscles, put down the hips to rest.
The above two methods can be a good exercise lumbar back muscle strength, to be carried out in turn, can be exercised several times a day, the intensity of the exercise should be adjusted according to personal circumstances, to not feel discomfort as the degree, gradually increase the amount of exercise. It is important to note that each action should be done when exercising, do not just pursue the number, each action to do fully, to do the most important. Persistence to win, three days of fishing, two days of sunbathing is not effective, must adhere to long-term exercise. Lumbar spine disease is a long-term chronic process, bad work and life habits are the culprit, it is slow to become a killer at a rate you can not detect, so the lumbar back muscle exercise can not be rushed, overnight, short-term results may not be obvious, but persistence will definitely win, if you think more about this method does not cost a penny, and safe, effective, we will be more acceptable, I hope the family can monitor each other I hope that families can supervise each other and benefit together.
Recommended exercise programs for back pain
Swimming, especially breaststroke is the best way to exercise the lumbar spine, swimming is suitable for people of any age, and non-weight-bearing activities, a large amount of exercise, not easy to fatigue, not easy to cause accidental injury, but also to relieve mental stress. Developed lumbar muscles and abdominal muscles are like splints can well maintain the dynamic stability of the crest and protect the low back from injury. Strong legs can effectively share the burden of the low back to stop and relieve the formation of back pain, swimming is the main practice of these muscle groups, in addition, swimming can also guarantee the nutritional supply of the intercrural tissue, maintain its elasticity and improve the ability of the crural spine to resist external impact. It should be noted that swimming is to pay attention to keep warm, especially now when it is cold, and to do a good warm-up exercise before exercise.
Conclusion
Low back pain is a common health problem and almost everyone has experienced it at some point. This part of the crest from the chest down is called the “lower back”, or what we call the lumbar region. Severe low back pain is one of the top reasons people miss work. Severe back pain caused by a fall or trauma should be examined by a medical professional. If back pain is accompanied by incontinence, leg weakness, fever, or back pain when coughing or urinating, contact your doctor immediately.