”Doctor, during the renovation of my home in the past few days, my waist was exhausted by lifting heavy objects in Mongdi. This is a kind of complaint I often hear when I go out of the crest specialist clinic. Renovation seems to be a nightmare for back pain here. In clinical practice, this phenomenon does exist – “the waist is not good” after renovation. Why is that? People who have experienced renovation are generally around 40 years old, and people who are 40 years old or older, the lumbar discs have degenerated, and many discs are even on the eve of lumbar disc herniation, which means that this group has the basis for the onset. Also, when renovating, you must lift something, and when moving, it is inevitable. This heavy lifting constitutes a trigger for low back pain. Therefore, back pain after renovation is a common phenomenon. So, why does lifting heavy things trigger low back pain? This starts with the anatomy of the crest, which is the central axis of the human body and is our crest, consisting of 33 crestal bones and the intervertebral discs between them, looking like a python, flexible and strong. This anaconda is connected to the skull via the circumoccipital joint to support the brain of our human commander, continuing downward to 7 cervical vertebrae, 12 thoracic vertebrae and 5 lumbar vertebrae, and finally 5 fused sacral vertebrae, which are firmly “planted” in the posterior part of the pelvic ring via the sacroiliac joint. Among them, the lumbar vertebrae, because of the large bearing and activity, is the hardest hit by degeneration in the crest, especially the following lumbar 4/5 intervertebral discs are most likely to “aging”, or even disc herniation. When we bend over, the lumbar spine is the bending point of the crest bending, under great tension, these tensions are borne by the intervertebral disc, small joint capsule, posterior longitudinal ligament, yellow ligament, interspinous ligament, supraspinous ligament and the muscles behind the crest, the load at this time is much greater than the tension between the crest structures when upright. If we have to lift a heavy object while bending, the leverage will cause the pressure to be transmitted to the anterior part of the disc and create a backward protruding force, and when it exceeds the limits of the posterior annulus fibrosus and posterior longitudinal ligament, disc herniation occurs. Of course, the disc does not herniate as soon as a heavy object is lifted; its degenerative process needs to accumulate to a critical point where it changes from quantitative to qualitative before it herniates. During this time, many stresses cause other structures of a ligamentous nature to degenerate as well as to continually age under the stimulus of tension compliance. Thus, many familiar medical terms emerge: lumbar strain, lumbar back fasciitis, small joint disorders, supraspinous interspinous ligaments, and the dreaded lumbar disc herniation. So how do you avoid them? The first thing I tell my patients in orthopedic clinics when I tell them to take care of their back pain is “don’t lift heavy objects”. However, how can we avoid lifting heavy objects in life? What should I do if I have to? I’ll tell you a good way to do it. The camera is back to the beginning of the article, “I Mongolian lifting heavy things to my back exhausted”. The key word here is: 勐. Meng, suddenly also. When we suddenly lift a heavy object, the muscles of the waist have not had time to contract the force, the huge tension is transmitted, had to be shared by the intervertebral discs and various ligaments. Although the intervertebral discs and ligaments are stronger than muscle tissue in terms of hardness, the tissue activity and fatigue recovery ability is much weaker. Over time, the discs and ligaments become problematic under the tension of “Mong”. This eventually leads to the various problems mentioned above. The correct approach is to let the muscle tissue with higher tissue activity and fatigue recovery capacity take up the tension. Then you can not “fierce” force, but to slowly force, or even let the lumbar muscle tension up in advance, and then to lift heavy objects, the muscle to bear the tension. Even if the fatigue, injury is easier to repair. Also, is to reduce the angle of lumbar spine bending, it is best to straight waist bending knee squat to lift heavy objects, so that the crest bending after the formation of leverage is reduced. In short, it is to reduce the force on the intervertebral discs and ligaments.