The most tired human body is not the legs, but the waist. Although walking every day to use the legs, but sit down when the legs have rested, the waist is still supporting the weight. Therefore, the maintenance of the lumbar spine is very important. You sit in the office 10 hours a day, drive 2 hours, go home and sit on the sofa for half an hour, read a book in the study or work online for 2 hours, sometimes social dinner table sitting for 2 hours …… sedentary injury waist, your waist must be exhausted …… intervertebral disc is the most important component of water. This substance began to decrease from the age of 20, responsible for maintaining the elasticity of the intervertebral disc “proteoglycans” began to reduce the lower limit of time is 30 years old. This means that after the age of 30 the intervertebral discs are on the path of gradual degeneration. Survey statistics show that 59.1% of Chinese people aged 30 to 40 suffer from cervical and lumbar spondylosis. What is a herniated disc? The intervertebral disc is a shock-absorbing device between the bones of the spine, so it is flexible and its most important feature. The intervertebral disc consists of three structures: the upper and lower cartilage, the fibrous ring that acts as a wall, and the gelatinous nucleus pulposus. Of these three components, the cartilage is the strongest and the most elastic is the nucleus pulposus, and the most easily worn is the annulus fibrosus. When the fibrous ring is worn, the gelatinous nucleus pulposus spills out and crowds out the space where the nerve resides. With the amount of nerve encroachment, there are bulges, herniations, and spinal stenosis. Take action to defend your lumbar spine Wake up in the morning and move your back: don’t wash your hands too low in the sink. After sleeping overnight, the muscles and joints are less flexible due to the lack of movement, and the lumbar intervertebral discs also expand and stiffen because of the relaxation overnight and the absorption of water. At this time, if bending lower will produce greater pressure on the lumbar intervertebral discs, so that the nerves are squeezed. It is best to move the waist in the morning, do back and forth, left and right rotation, “stretching” and other movements, so that the waist does not immediately change from a static state to increase the load on the waist. Backwards, walking in a different way: backwards march is the most appreciated by the lumbar spine. When walking backwards, the legs alternate backwards, enhancing the strength of the posterior thigh muscle group and the lumbar back muscle group, which makes the lumbar ligaments more elastic, like a self-contained lumbar spine protection belt. The recovery of the function of the bones, muscles and ligaments not only allows the stability of the lumbar spine to increase, but also makes the lumbar spine pain lessen or even disappear. When walking backwards, it is best to walk 60 steps to 100 steps per minute for 10 minutes each time. Exercise the lower body muscle groups: injury. Strong legs can effectively share the burden of the lower back, stopping and relieving the formation of back pain. Swimming, especially breaststroke can be the main practice of these muscle groups. In addition swimming can safeguard the nutritional supply of interspinal tissues, maintain its elasticity and improve the spine’s ability to resist external shocks. Weight control and protection of the lumbar spine: statistics show that the number of forward flexion of the lumbar spine in normal people will be as high as 3000 to 5000 times a day. If there is a significant beer belly, the fat is a sandbag hanging on the waist, will make the body’s center of gravity more forward, both to increase the burden on the lumbar spine, but also to make the lumbar spine buried deep in fat, do not get exercise. Do you have a problem with the lumbar spine? The following four conditions, if one of them is a frequent occurrence, indicating that the lumbar spine began to appear problems, should pay attention to the hospital to take a CT of the lumbar spine, usually also need to take more care of the waist. 1.If the lumbar pain, gently cough a few times and find that the lumbar pain has increased. 2.Lower back pain is still not relieved after sleeping overnight; the pain is still not relieved when lying to the left side like a fetus. 3.Lying flat and sitting up, legs cannot be stretched straight because of pain. 4.Lying flat, straighten the knee joints of both legs and lift them up, and the pain is unbearable halfway up.