Sitting at a desk for a long time is difficult for office workers to change, so does it mean that lumbar muscle strain injury has become the fate of office workers? Although sedentary will make the chances of suffering from lumbar muscle strain injury increased, but we can through the correct posture, appropriate exercise to prevent lumbar muscle strain injury. Correct sitting posture to drive away lumbar muscle strain injury Wrong sitting posture leads to lumbar muscles, ligaments appear loose or very tense, out of balance, thus causing lumbar pain. For example, stilt legs, sitting body leaning forward, leaning crookedly. The correct sitting posture is chest up, lumbar spine straight, shoulders down, psoas muscle gluteal muscle contraction, two feet flat, so that the waist and thighs to form 90 °, thighs and calves to form 90 °. If you use a computer or TV, keep your eyes at an angle of about 15° down from their midpoint to maintain a proper distance. When sitting, chest and abdomen so that the intervertebral disc pressure is minimized, and in the arm support sitting posture, feet hanging sitting posture, relaxation sitting posture, backward leaning sitting posture, forward leaning sitting posture, the intervertebral disc pressure in order to increase. Choose a good chair to prevent lumbar strain with half the effort A good sitting posture first need a comfortable chair. Chair should not be “too deep”, sit down when the buttocks can sit on the chair full, so that the lumbar back completely close to the back of the chair; two feet should be able to flat on the ground, so that the knees are the same height or slightly higher than the hips; secondly, to find a comfortable cushion, it is best to be able to fully fit and lumbar vertebrae, the material is slightly hard, there is a certain degree of strength of the support. Lumbar cushion close to the cushion, can not “only cushion does not rely on”; Finally, if sometimes have to “hunch over”, it may be worthwhile to pull the chair closer to the table step, or the computer monitor on the table to move closer to a little. Add a cushion to reduce the burden on the lumbar muscles because when sitting, the lumbar spine has to withstand the force is standing twice, for example, weighing 70 kilograms, there are 145 kilograms of force. If the body leaned forward 20 degrees, the pressure is up to 200 kilograms, nearly three times the original. Put a suitable thickness of the cushion can reduce the burden on the lumbar muscles, the cushion can not be too thick, to 10 cm thick cushion is good, so that the human body presses backward, the cushion is exactly compressed to 5-8 centimeters, the most in line with the lumbar vertebrae physiological anteroposterior convexity, too thick will result in lumbar vertebrae excessive anterior flexion. Zengkang cervical and lumbar spine hospital orthopedic experts remind you, cushion must be placed in the waist, on the back of the thoracic is incorrect, this is because the normal human spine has four physiological curvature, lateral view of the neck curved forward, thoracic curvature backward, lumbar curvature to the front, the sacral curvature to the back to form a reverse S-shaped. Therefore, the cushion should be placed on the waist, to maintain the normal physiological curvature of the spine, reduce the burden on the lumbar muscles. Sit for an hour to stand up and walk in daily work life, first of all, do not keep a posture for a long time not move, it is best to stand up every hour to walk for a while, stretching a lazy waist to stretch the waist, activities, relaxation of the spine has a very good effect. If conditions permit, you can choose to do workplace exercises: you can do some in situ movement, such as similar to the sewing machine pedal small range of leg movement; left and right shaking legs, can improve lower limb circulation, but also can relieve the pressure of the waist. Finally, to remind everyone, to more outdoor exercise, to strengthen the lumbar back muscles and interspinal ligament exercise and protection, can prevent lumbar muscle strain, timely correction of excessive forward curvature of the spine. However, before participating in some sports or lifting heavy objects, we must do a good job of preparatory activities, in order to avoid sudden force to make the lumbar sprain. When you have time, you can participate in some traditional fitness methods such as swimming, tai chi, aerobics, etc. These exercises are also beneficial to the prevention of “lumbar muscle strain”.