The symptoms that lead to back pain are as follows.
1.Stretching legs
Dangerous index: ★
Dangerous reason: Stretching the legs can lead to pelvic tilt, uneven pressure on the lumbar spine, resulting in lumbar muscle strain, which also leads to uneven force on the lumbar intervertebral discs, a long time this posture is a risk factor for lumbar disc herniation. In particular, adolescents are in the growth and development period, often stretched two legs easy to form a hunchback and spinal curvature.
Tips: usually try not to stilt, sit down to keep the pelvis upright, so that the lumbar spine is evenly stressed.
2.Standing for a long time
Danger index: ★
Dangerous reasons: long-term upright work will lead to lumbar muscle tension, lumbar spine long-term stress increased, the risk of lumbar disc protrusion increased. For example, the salesman is because of long-term standing work, lumbar back muscle tension, thus inducing lumbar disc protrusion.
Tip: Stepping on tiptoes at work and alternating between feet can increase lumbar lordosis while relieving lumbar back muscle tension. If standing for a long time can do some lumbar stretching movements.
3, “old woman” sitting posture
Dangerous index: ★★★
Dangerous reasons: “old woman” sitting posture is nesting on a sofa or stool. This will lead to a reduction in lumbar convexity, increased pressure on the intervertebral discs, maintaining this posture for a long time will lead to increased lumbar disc degeneration.
Tips: when sitting to keep the upper body straight, abdominal, lower limbs together. If sitting on a chair with a backrest, should be based on the above posture as far as possible, the lumbar back close to the back of the chair, so that the lumbosacral muscles are not too fatigued.
4, poor sleeping posture
Dangerous index: ★★★
Dangerous reasons: lying flat, if the neck and waist without support, will lead to muscle tension in the low back, which is why many people sleep on the sofa or soft bed after the waist will feel very uncomfortable reason.
Tips: try to choose a slightly harder mattress when sleeping, lying down in a soft pillow under the knee, which can make the hip and knee joint slightly flexed, the back muscles relaxed, disc pressure is reduced, reducing the risk of disc herniation.
5, single-handedly carrying heavy objects
Dangerous index: ★★★★★
The reason for the danger: handheld weights will make the body as a whole tilt, the direction of force on the intervertebral disc is not uniform, muscle tension is not the same, one-handed force, uneven weight distribution will make the spine on both sides of the force is uneven, the danger to the intervertebral disc is great.
Tips: In ordinary life, try to carry the same weight of items with both hands to ensure that the torso balance and lumbar spine evenly stressed, and not to carry heavy objects suddenly too much force, posture conversion is not too violent.
6, running posture is not correct
Dangerous index: ★★★★★
Dangerous reason: running is a lot of people like the way of sports, but the abnormal running posture, especially the bowed back and leaning forward posture will lead to a significant increase in disc stress, coupled with the pulsating pressure of running bumps, will be a greater risk to the intervertebral disc.
Tip: Patients with lumbar disc herniation are not recommended to do strenuous exercise, such as climbing, fast running, cycling, etc. If you are jogging try to keep your upper body straight and run at a slower frequency and wear air cushioned shoes to reduce the pulsating pressure on the intervertebral discs.
How to protect your waist?
1.Massage the waist
Practice: After the fist is pinched up, use our knuckles against the waist, put the little finger at the belt, and then gently push the hand slowly from top to bottom. When pushing, if young people can do a waist action, so that back pain will be relieved, but also to restore the physiological amplitude of the waist.
2.Walking backwards
Only in the remission period can be backward walking exercise. Because the physiological curvature of the waist is to the front of the virtual convex, we usually walk normally will cause the body to lean forward, the physiological curvature disappears, so if you walk backwards, you can make the physiological curvature slowly recover, but walk backwards must pay attention to the best behind someone to watch, to ensure safety. Walking backwards once recommended in about 20 minutes, at most do not exceed half an hour.
3, fish leap exercise
In the remission period, you can do some functional exercises for the low back muscles, the most common is the fish leap. Prone position, then the head and hands are raised, the lower limbs are also raised, like a fish through the water posture. The fish leap exercise method is helpful for patients with lumbar disc herniation, or patients with chronic back pain, and can help restore the physiological curvature of the waist. If you can’t get up with your hands and feet at the same time at the beginning, you can get up with your hands and head at the same time. It is recommended that you can practice 2-3 times a day, stopping in mid-air to make a slight stay is best, it does not matter if you cannot stay, you can practice for about 1 minute each time at the beginning.