What is the best standing posture for a patient with lumbar disc herniation? The correct standing posture is with eyes level, jaw slightly inward, chest up, waist and back straight, calves slightly tucked, legs upright, and feet equal in distance to shoulder width. This way the entire pelvis will be tilted forward, the whole body’s gravity evenly through the spine, pelvis to the lower extremities to the foot, becoming a true “feet on the ground”. At this time, the human body’s gravity line just through the lumbar spine and the rear of the intervertebral disc, can effectively avoid the disc again herniated. The better standing position to be taken in labor is: knee joint slightly flexed, gluteus maximus gently contracted, abdominal muscles naturally contracted. Such a standing position is similar to the standard standing position, which can make the pelvis easily tilt back, increase the support of the spine and reduce the burden on the intervertebral discs. What kind of sitting posture is most suitable for patients with lumbar disc herniation? People in daily life and work, sitting in a variety of postures, all kinds of: some people sit their hips on the edge of the chair and stool; some people are used to sitting backwards; some people like to cross their legs “two-legged” sitting posture and so on. These sitting posture from the surface seems to be nothing inappropriate, then, such a sitting posture is good? Some people think that no matter how to sit, as long as they feel comfortable, no effort on the line. But in fact, the correct sitting posture is not entirely determined by the comfort or not, effort or not. Some sitting posture in a short period of time can feel comfortable, no effort, but over time, the comfort will gradually disappear, and produce pain in the back. To be precise, the criteria for the correct sitting posture mainly depends on whether the spine, especially the lumbar spine, is as far as possible in line with the physiological curvature and biomechanical principles, in addition, should also look at whether the head and neck strain, whether the legs are relaxed and so on. So, what kind of sitting posture is the best? The correct sitting posture should be straight upper body, jaw slightly closed, double lower extremities together, and should also choose the right sitting furniture, so that the lumbar region is in a relatively relaxed state, reducing the chance of strain injury. Sitting in a chair with a backrest should be based on the above posture, as far as possible, the lumbar back close to and lean against the back of the chair, so that the muscles of the lumbosacral region do not become fatigued. Perhaps many people have been sitting for a long time after suddenly stand up will have a lumbar pain, waist straight up feeling, which is due to people sitting for a long time after the lumbar muscles in a state of long-term tension and spasm. Therefore, regardless of how to sit, correct or not, people should sit for a period of time after the activity of the waist, lower limbs and even the whole body. This is not only conducive to maintaining the physiological function of the lumbar spine, but also has a protective effect on other parts of the body. For example: when sitting for a long time can often straighten the waist, the two shoulders back to expand a little, that is, the so-called “lazy back”, can also put a foot on top of another foot, constantly changing. In addition, sit down and stand up movements also have certain requirements. When sitting down, it is best to walk to the chair and stool, one foot behind the other foot, and then the upper body slightly leaned forward, slowly sit down, when standing up, it is best to first put a foot behind the other foot, gently and forcefully stomp the ground, so that the upper body from the position and up, at the same time, the upper body slightly leaned forward, in the process to keep the waist and back as straight as possible. For patients with lumbar disc herniation, in addition to correct sitting posture, correct sitting and standing movements are more important, as incorrect movements often cause the disease to recur. What is the best walking posture? Some people are used to walking with a low head, bent back and bowed back, the center of gravity shifted back, the two toes rotated inward or outward, resulting in an imbalance in the lumbar muscle force, easy to form a hunchback, serious abdominal muscle relaxation, the thorax can not expand, affecting the cardiopulmonary function, but also affect the adolescent girls breast development. If the center of gravity is habitually tilted to one side when walking, it will easily lead to scoliosis. The correct walking posture can prevent lumbar disc herniation, but also reflect the personality, cultural cultivation and aesthetic charm, so young people must learn the correct walking posture. Women’s gait should be elegant and light, in order to facilitate the development of the pelvis and uterine ligaments and blood circulation. Men should show a “masculine” temperament, gait, steady, generous. Both men and women, expression should be natural, eyes flat in front, head slightly angled, mouth slightly closed, neck straight, chest naturally upward, waist straight, small abdomen, hips slightly backward, arms naturally hanging, double upper arm natural swing, swing amplitude of about 30 degrees, the front swing elbow slightly flexed, do not throw forearm, do not throw wrist when the back swing; lower limbs to lift a strong step, walking back pedal focus on the point of metatarsal toe The inner side of the joint, the use of the arch leverage to advance the body forward, the muscles slightly relaxed when changing steps, the knee joint is not too bent, the thigh should not be raised too high. The length of each single step depends on your leg length and foot length, generally about 70cm for a flat step. Do not tremble up and down and sway from side to side when walking. In addition, when going up and down the stairs, should also pay attention to the posture, if the posture is not appropriate, there will be “air” and flash back. The correct gait up and down the stairs should be the full foot on the stairs, not just half a foot, the knee should be slightly flexed, the abdomen, the hips inward, the upper body is straight, the speed is appropriate. Take the correct walking posture, the lumbar spine will maintain the normal physiological curvature, neither skewed, nor distorted, and the waist will not add unnecessary burden. What kind of sleep posture is reasonable? Sleeping position can be roughly three kinds: supine, lateral and prone. Supine position, as long as the bed is comfortable, the limbs remain naturally stretched, can make the whole body muscle relaxation, and make the lumbar intervertebral space pressure significantly reduced, reduce lumbar disc protrusion, for patients suffering from lumbar disc herniation is the best position; side lying position is generally considered the best right side lying, the reason is that the right side lying will not compress the heart, and will not affect the gastrointestinal motility. We think it is not necessary to take the left or right side, because people in sleep always have to turn over, because a long time to maintain a sleep position, will make part of the muscle relaxation at the same time, relatively make some other muscles in a state of tension, and the torso due to prolonged pressure and poor blood flow, nerve hypoxia, ischemia produces numbness, therefore, turning is the body’s self-protection. Prone position, often make the head and neck in an extremely twisted position to one side, chest pressure, easy to cause strain on the neck muscles, ligaments, joints and degenerative disease, but also easy to cause the lumbar vertebrae convexity increased, compression of the heart and lungs and affect breathing, increasing the burden on the heart and lungs, so this sleep position generally should not be taken. In summary, the sleep position to supine or side lying position is appropriate, because the body can make the limbs naturally straight or slightly flexed, the whole body muscles easy to relax, so that people feel comfortable. Why can improper washing posture induce lumbar disc herniation? The reason is that after a night’s sleep, soft tissues such as muscles, ligaments and joint capsules become stiff and unable to move flexibly. At this time, if you immediately become half up and half sitting like bending waist and hip posture to wash your face, brush your teeth, it will produce greater pressure on the lumbar intervertebral disc and increase the load on the joint capsule, becoming a trigger factor for lumbar disc herniation. In order to avoid triggering lumbar disc herniation while brushing teeth and washing face, first of all, you have to move your waist slightly after getting up and do backward stretching, left and right rotation, “stretching” and other actions so that the waist does not immediately shift from a relatively static state to an action that increases the load on the waist, but most importantly, you have to pay attention to the posture when washing face and brushing teeth. The correct posture should be slightly bent knees squat, and then, then bend forward, which can reduce the pressure on the lumbar disc to a greater extent, and can reduce the load on the small joints of the lumbar spine and joint capsule, ligaments. In addition, the washbasin position should not be placed too low, to avoid excessive forward bending of the lumbar spine and increase the load on the waist. Washing action is a frequent action in daily life, but people often ignore the posture when washing, making it one of the triggering factors for lumbar disc herniation. Therefore, attention should be paid in general, especially to patients who often have lumbar discomfort or a history of lumbar disc herniation. What is the best posture to use when bending over to extract and carry heavy objects? When bending over to carry heavy objects, the correct posture is to first bring the body as close as possible to the heavy object, then bend the knees, bend the hips, then hold the object with both hands, extend the knees and hips, the heavy object can be lifted. In this way, mainly rely on the contraction force of the gluteus maximus and quadriceps, to avoid lumbar back muscle force, the chance of lumbar injury is also reduced. In addition, when moving heavy objects, pay attention to make both knees in a semi-flexed state, so that the object as close to the body, can reduce the burden on the lumbar back muscles, reducing the chance of injury. (Knee disease patients disable this posture) Watching television, how to avoid inducing lumbar disc herniation? (1) The height of the TV set should be appropriate, that is, the height of the TV set and the human body sitting at eye level. Too high or too low will lead to changes in the curvature of the human spine, and cause muscle tension. (2) to choose the appropriate sitting furniture, the requirements of the sitting furniture, moderate height, and a certain back angle backrest, armrests better, and take some auxiliary measures, such as waist cushion, footstool cushioned lower limbs. (3) pay attention to often adjust the body posture, when appropriate, stand up and move the waist, which can avoid back pain. Why is lumbar disc herniation easy to happen in sports? How to avoid it? The main reasons for lumbar disc herniation in sports are: (1) Inadequate preparation or insufficient preparation before exercise. (2) Improper lumbar activity. (3) Lack of lumbar protection in sports or training with high lumbar load. (4) The concept of self-protection is not strong. In order to better avoid injury to the lumbar region in sports and the occurrence of lumbar disc herniation, the following aspects are generally required: (1) Before carrying out sports, there should be sufficient preparatory activities. No matter what kind of sports, before the official start of the spine, limbs should be small to large, slow to fast preparatory activities, in order to waist full activity, limb joints flexible as degree. (2) in sports, should be a reasonable arrangement of waist exercise, the amount of exercise should be small to large, gradual, and a certain amount of time in the exercise interval, in order to avoid excessive fatigue of the waist. (3) pay attention to sports posture. All sports involve the correct posture of the spine. Particular attention should be paid to the state of the lumbar region in sports, and every effort should be made to maintain its natural position. (4) In sports with high lumbar load, lumbar protection measures should be strengthened. Such as weightlifting and other sports, should wear a wide belt or elastic waistband. It can not only play a role in strengthening the lumbar muscle strength, and can appropriately limit the lumbar spine over-extension or hyperflexion activities, thus playing a certain protective role. (5) lumbar injury should be timely and correct treatment. In the case of lumbar injuries do not continue to train, so as not to repeat the injury, delayed difficult to heal.