Walking upright is a landmark event in the history of human evolution, but “modern civilized life” is making people stand and walk less and less time. If a person has 1/3 of the day is spent in bed, then the majority of the remaining 2/3 of the time, is spent in the chair, especially office workers. Take the subway, bus is often sitting, driving is sitting, operating the computer or sitting, and some people even to the next desk to answer the phone is too lazy to stand up, equipped with a wheeled swivel chair a slip on the past. On the surface, it seems that people in a sitting position is relatively easy, in fact, the lumbar spine will be under greater pressure. Long periods of time to maintain a sitting posture led to some people appear lumbar soreness, pain, serious and even difficult to walk. In medical terms, we call this condition “lumbar muscle strain”, so what exactly is lumbar muscle strain? What are the causes of lumbar strain? Lumbar muscle strain, also known as functional lumbago, is a chronic injury to the muscles, fascia and other soft tissues of the lower back that is light at rest and heavy after exertion. Lumbar muscle strain is a common daily disease, not only in middle-aged and elderly patients, but also increasingly in young people, such as office workers who work long hours. Why does lumbar strain haunt young people? What are the bad habits that can lead to lumbar strain injury? The following is an inventory of the five “suspects” that lead to lumbar muscle strain. The murderer No. 1, sedentary lumbar muscle strain tends to keep the same posture for a long time, such as sitting in the office for a long time white-collar workers. The pressure on the spine in the case of sitting is twice that of standing; if it is in the standing position, the lumbar weight is 50 kg, the lumbar weight in the sitting position is 100 kg; if the body is bent forward in the sitting position, the lumbar weight is up to 150 kg, the reason is that the pressure is dispersed in the two foot pressure points when standing, the pressure on the spine is reduced, but the pressure is doubled because there is only one point of force in the sitting position. So an incorrect sitting posture, easy to cause strain on the lumbar muscles. Sitting in front of the computer for a long time, the lumbar muscles are under a continuous stress condition, making the lumbar muscles in a state of tension. In addition, long-term sedentary white-collar workers are prone to unconsciously bend forward, bending will increase the tension of the lumbar muscles. It will also lead to a reduction in the support and stability of the waist, making the waist muscle damage to produce acute low back pain, with the extension of time gradually formed chronic low back pain. Therefore, long-term sedentary is an important cause of the incidence of lumbar muscle strain. It is recommended that white-collar workers sitting in front of the computer for a long time every 40 minutes to leave the desktop to walk, appropriate rotation of the neck, massage the waist and other appropriate relaxation of the muscles of the lumbar back, correcting poor work posture, such as bending too long, or ambling too low, etc.. Murderer No. 2, sitting upright As the saying goes, standing with a standing posture and sitting with a sitting phase, “sitting upright” is often used to describe people sitting upright, can be described as the representative word for sitting phase. However, sitting upright is also one of the important culprits of lumbar muscle strain. Long time to keep the chest and abdomen, the spine into a straight line of sitting is very hurt the lumbar muscles. From the side view of the spine is “S” shaped bend. Long time “sitting upright” will make the “S” shape of the spine become “I” shape, the normal physiological bending disappeared, so that the lumbar muscles are in a state of tension for a long time, resulting in lumbar muscle strain. occur. Therefore, remind everyone in the selection of chairs to choose ergonomic chair, that is, the back of the chair in line with the direction of the human spine. Or in the lumbar pad some back pillows, can ensure that our lumbar tendency to lean forward, reducing the time of the lumbar muscles in a state of tension. Murderer No. 3, love stilted legs For many people, stilted legs is a comfortable sitting position, some women also think that stilted legs look sexy and elegant. In fact, this is not a good habit, not only damage the image, but also lead to disease. The bad thing about stilting is the damage to the spine, which makes it easy for people to hunch over, and in the long run, the normal physiological curve of the spine is destroyed, and various orthopedic diseases will follow. As a result of sitting on the legs, the pelvis and hip joints due to long-term pressure, the spine is easy to hunch over, resulting in uneven pressure distribution between the lumbar and thoracic vertebrae. The lumbar muscles are tense for a long time, and the tension in the lumbar muscles not only leads to easy fatigue of the lumbar muscles, soreness and painful discomfort, but over time there may be bone lesions or muscle strain. If you feel back pain, you can do two minutes of stretching or chest expansion exercises, turn your cervical spine around, or lean on a chair to rest for a while. If you want to cross your legs, get up and walk, so that the natural flow of Qi and blood in the body. Murderer No. 4, sleeping on a soft mattress On average, we spend a third of our lives in bed. From a large number of clinical cases prove that sleeping on a bed too soft can damage the health of the spine, sleep on a hard bed is healthier. Too soft bed will lead to uneven distribution of spinal support, the main force points are more discrete force, will increase the physiological curvature of the lumbar spine, affecting the development of bones and muscles. In the long run, the ligaments around the spine and the joints between the vertebrae are overloaded, which can cause muscle tension and easily lead to muscle fatigue, soreness, and can be long to strain. Sleeping hard bedpan refers not to a blind sleep on a plank bed, but refers to the mattress can not choose too soft, to have the appropriate hardness. The killer No. 5, high heels do not leave the foot It is understood that most women know that wearing high heels for a long time will affect foot health, but do not know that lumbar muscle strain also has the “credit” of high heels. Girls wear high heels, the heel pad is high, the body only tilted back to ensure the balance of the body, that is, the girls ideal chest, buttocks and abdominal effect. Wearing high heels, the body’s center of gravity is forced to lean forward and move up to the waist, the small joints of the lumbar spine and joint capsule in a state of tension, long-term down easy to occur lumbar muscle strain, causing back pain. In addition, lumbar sprains that are not treated in time lay the cause of lumbar strain, which may not affect them temporarily, but will slowly cause the accumulation of disease. Therefore, if there is a sprain of the waist should be treated in a timely manner and not delayed. Finally, remind everyone that people are like a machine, excessive operation or overload will inevitably lead to damage to certain parts or the entire machine. As the center of human movement, overworking the lumbar region will inevitably cause damage and lumbago, therefore, pay attention to labor and leisure in various jobs or labor, and properly relax the muscles of the lumbar back during work to prevent the occurrence of lumbar muscle strain.