One: What posture is the spine most afraid of? Sitting, bending are unfavorable Anderson and other scholars early through the actual measurement, the human body in different positions in the third lumbar intervertebral disc under different pressure. Reclining: when a person is lying down, the spine carries a pressure equivalent to about 25% of body weight. Relatively speaking, the spine is most comfortable at this time, but if you twist the body, sleep on your back, but is not conducive to spinal health. Should lie on their backs or sides, lying on their backs, legs straight, a pillow in the leg bend, to maintain a certain degree of curvature; side lying, it is best to make the legs slightly bent, and a small pillow between the legs, to ensure that the spine and head remain in a straight line. Stand: when standing, the spine carries 100% of the pressure, but when bending, the spine carries 200% of the pressure. Many people feel more tired standing than sitting, while in fact, the standing position than when sitting, the pressure on the spine is small. But it should be reminded that standing crooked will increase the tension of the muscles on one side, over time, not only will make the muscles stiff and sore, but also cause uneven forces on both sides of the lumbar spine, resulting in low back pain, while compressing the spine and peripheral nerves, affecting cardiorespiratory function. Good standing posture, should be slightly retracted chin, abdomen slightly tightened, pelvis slightly forward. If you need to stand for a long time, it is best to step on a 10-15 cm high pedal with one foot and alternate feet every now and then to reduce the load on the lumbar spine. When carrying heavy objects, do not directly bend over, should first squat, keep the upper body upright, and then stand up with leg muscle strength. Sitting: when sitting, the spine carries 150% of the pressure, sitting body leaning forward (such as using a computer), the spine carries 250% of the pressure. Sitting, chest and abdomen so that the disc is subject to minimal pressure, and in the arm support sitting, feet hanging sitting, relaxed sitting, backward leaning sitting, forward leaning sitting, the disc pressure increases in turn. A good sitting posture first need a comfortable chair. Chair should not be “too deep”, sit down when the hips can sit full chair, so that the waist and back completely close to the back of the chair; two feet should be flat on the ground, so that the knees are the same height or slightly higher than the hips; secondly, find a comfortable cushion, preferably with the lumbar spine completely fit, the material is a little harder, with a certain support strength. Lumbar close to the cushion, not “only pad not lean”; finally, if sometimes have to “hunch back”, it is worth pulling the chair closer to the table step, or move the computer monitor on the table closer. The main reason why the back can not be straight is the lack of physical exercise, resulting in weak back muscle strength. When people encounter back pain, neck and shoulder numbness and other problems related to the spine, do not seek massage treatment in the first place, because massage can only get temporary relaxation, can not play the role of muscle exercise; also do not need to take medication, because drugs can only temporarily reduce pain; and electromagnetic waves, microwaves and other physical therapy means, can only play an auxiliary role on the basis of muscle exercise. Therefore, life is exercise, strengthen their back muscle strength exercise, is the fundamental way to reduce bone pressure, relieve muscle pain. The four words that make our waist hurt Nowadays, there are more and more people with lumbar spine discomfort, and the causes of lumbar spine pain are various. Today, we will summarize the causes of lumbar spine pain in four words. 1, cold The waist is particularly afraid of the cold. If the small waist is exposed in early spring, in order to resist the cold, the muscles of the lumbar back spasm and small blood vessels contract, making the local blood circulation reduced, which will affect the supply of nutrients to the intervertebral discs, and the pressure in the discs rises, causing more damage. 2, fatigue Wrong sitting posture, lumbar hyperflexion. In our daily activities, the lumbar spine is mostly in flexion, excessive work is equivalent to increase the time of lumbar flexion. Statistics show that the frequency of lumbar flexion in a day up to three thousand – five thousand times. This excessive, repeated flexion is the most common cause of intervertebral disc lesions. 3, fierce sudden external force, prone to lumbar sprain. The normal lumbar intervertebral relationship is elastic and tough, with strong resistance to pressure, can bear 450Kg of pressure without injury. But these forces must be gently pressed down from the front, if the sudden force or sudden force after the lack of exercise, it is easy to break through its tolerance limit, triggering lumbar sprain. 4, vibration The lumbar spine is tested when driving, and the spine is repeatedly stretched. Scientists have found that the intrinsic frequency of the lumbosacral region and the vibration of the seat in the car in the same low-frequency range, so the lumbar spine is easy to resonate with the car when driving. This resonance means that the spine is constantly being compressed and stretched, while the surrounding tissue muscles also follow fatigue, affecting the metabolic rate of the lumbar intervertebral discs, will accelerate the degeneration of the lumbar spine, deformation. ter: pay attention to muscle strength training, away from cervical and lumbar spine disease cervical and lumbar spine disease is a class of degenerative pathological changes based on the disorder, with the increase in age, its incidence shows a gradual increase in the trend. In addition, modern people have less and less opportunity to exercise outdoors, but often need to be sedentary, office, so accelerate this degenerative process. Prevention of cervical and lumbar spine diseases, it is important to enhance the stability of the neck and lumbar muscles through training, to achieve the purpose of prevention. If you don’t have time to participate in physical exercise in your daily life, you can do some simple and easy muscle exercise gymnastics anytime and anywhere. The easiest and most effective health care action is to expand the chest and tilt the head, fully expand the chest, tilt the head, you can play the role of “stretching”, can help restore the cervical sequence, relieve the neck, shoulder and back muscle fatigue. If you are a long-term desk worker, it is recommended that you take a few minutes every hour to fully expand your chest and tilt your head once, which can prevent the occurrence of cervical spondylosis; if you already have neck, shoulder and back pain with dizziness, it is recommended that you go to the hospital for a film examination. Cervical spine film does have lesions, adhere to chest expansion and head tilting therapy, can help treat cervical spondylosis.