Lower back pain affects many people, with about 60% of the population suffering from lower back pain. Some of the pain occurs in the lower back, and some of the pain spreads directly to the lower extremities and even the toes, which is related to nerve compression. Generally speaking, poor posture in daily life brings us many risk factors, such as.
1, poor posture such as anterior pelvic tilt, long and short legs.
2, lack of adequate physical activity and many sports for the lower back injury, such as golf, etc.
3, wrong movement patterns.
At the same time, as people age, the water between the discs is gradually lost and affects their ability to withstand pressure, making them more prone to breakage.
The best treatment for acute lower back pain may be manual therapy such as joint release and repositioning
or finding a professional physiotherapist (rehabilitator) for targeted exercise rehabilitation for pain.
Once the pain has subsided, it is best to incorporate coordination, strength and endurance training. If the pain becomes chronic, medium to high intensity training (fitness and endurance) is very helpful in pain management.
Recommended exercises are aerobic coordination and core stability training.
Lower back pain has many possible causes and is a big job, so people with this problem need to avoid some bad habits in their daily life.
1, do not bend over to lift heavy objects
Bending over to lift heavy objects will result in too much pressure being exerted on top of the intervertebral discs, this time it would be better to choose to bend your knees to carry heavy objects to direct the weight to the lower limbs.
2, riding posture, please pay attention to maintain good posture
3.Sleeping posture
When sleeping on your stomach, the abdominal muscles relax, which can easily lead to crestal anterior convexity. People who often have back pain, it is best to sleep on your side, with your knees bent and a pillow in the middle, thus reducing the pressure on the intervertebral discs.
If you lie on your back, you can put a pillow under your knees to keep the bend in your knees.
In addition, the mattress should not be too soft, too soft mattress will affect the natural bending of the crest column.
4, health should reduce smoking, smoking will reduce the water between the discs, there are also some studies show that smokers are more likely to suffer from lower back pain.
5, maintain a normal weight
Excessive weight can compress the back muscles, and most obese people have chronic back pain problems. Especially if the weight increases in a short period of time, it may also increase the burden on the back muscles and ligaments at once.
6, avoid wearing high-heeled shoes
High-heeled shoes will increase the curvature of the back, women should try to wear as little as possible, the heel of the shoe to not more than 2.5 cm is appropriate.
7.Wear less tight pants
Often wear tight pants will lead to abdominal muscle slack, not conducive to supporting the back, while too tight pants will be forced to straighten the legs, thus making it difficult to bend the legs to lift things.
8, sitting when the lower back choose to support the volume to maintain the correct position of the lumbar spine.
9.Sneezing
There are many people who have severe pain in the lower back after sneezing. It is recommended that the upper body be upright and lean back slightly when sneezing.