Many people have lumbar pain, lumbar disc herniation, in fact, many lumbar diseases are not congenital, but the acquired bad habits lead to. These ten actions are very hurt waist, you are doing every day! The first thing you need to do is to take a look at the actual site and see if you can find any of them. In particular, adolescents in the growth and development period, often stretched two legs easy to form a hunchback and spinal curvature. Experts remind: usually try not to stilt, sit down to keep the pelvis upright, so that the lumbar spine is evenly stressed. The risk of lumbar disc protrusion is increased by the long-term upright work of the lumbar muscle tension and long-term stress on the lumbar spine. For example, the salesman is because of long-term standing work, lumbar back muscle tension, thus inducing lumbar disc protrusion. Experts remind: work on tiptoe and alternate feet can increase lumbar convexity, while relieving lumbar back muscle tension. If you stand for a long time you can do some lumbar stretching movements. The “old woman” sitting posture] danger index: ★★★ “Old woman” sitting posture refers to nesting on the 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. Experts remind: when sitting to keep the upper body straight, abdominal, lower limbs together. If sitting on a chair with a backrest, should be in the above position on the basis of the back of the chair as far as possible, so that the lumbosacral muscles are not too fatigued. [Bad sleeping posture] danger index: ★★★ 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. Experts remind: 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 joints slightly flexed, back muscles relaxed, disc pressure is reduced to reduce the risk of disc herniation. The danger index: ★★★★★ The heavy things 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. Experts remind: in ordinary life, try to carry the same weight with both hands, to ensure that the trunk balance and lumbar spine evenly stressed, and not to carry heavy objects suddenly too much force, posture conversion is not too violent. [Poor running posture] Danger index: ★★★★★ Running is a sport that many people like, but the abnormal running posture, especially the arching back and leaning forward posture will lead to a significant increase in intervertebral disc forces, coupled with the pulsating pressure of running bumps, will be a greater risk to the intervertebral disc. Experts remind: patients with herniated lumbar discs are not recommended to do strenuous exercise, such as climbing, fast running, cycling, etc. If it is jogging try to keep your upper body straight, and running frequency slow down, wear air-cushioned shoes to reduce the pulsating pressure on the intervertebral discs. The danger index: ★★★★ Some of the movements that need to twist the waist, such as golf swing, table tennis pulling arc ball or doing exercises twisting waist action need to waist force drive the arms, so the normal twisting waist movement on the disc long-term twisting and extrusion, is a high-risk action of disc herniation. Experts remind: patients with lumbar disc herniation try to avoid doing some sports that need to twist the waist, normal people in sports should also do a good job of waist protection and prevention. Wearing high heels】Danger index: ★★★★ The sole of the shoe has a foundation function, which directly affects the body’s center of gravity. Wearing high heels will make the body’s center of gravity shifted too far forward, which will inevitably cause the pelvis to tilt forward, the spine curvature increases, the lumbar spine force becomes concentrated, long-term so it is easy to cause intervertebral disc injury. Experts remind: usually try to wear flat shoes, office workers can prepare a pair of flat shoes in the office. If you have to wear high heels on special occasions, try to put the weight on the heel rather than the forefoot when walking. Chronic cough, constipation] Danger index: ★★★★★ Long-term chronic cough and constipation will lead to increased abdominal pressure, which will also make the intervertebral discs under increased stress, which is also a clear risk factor for lumbar disc herniation. The lumbar region also exerts force when coughing, and for patients with lumbar disc herniation, violent coughing can involve pain in the lumbar region. Experts remind that if you have chronic cough and constipation, you must treat the cause in a timely manner. If dragged on, not only is the condition likely to worsen, but it may also cause or aggravate symptoms such as herniated lumbar discs. 【Bending over to carry heavy things】Danger index: ★★★★★ Bending over to carry things directly will lead to a sudden increase in force on the lumbar disc, which can easily cause the lumbar disc to protrude through the weak area, and many patients with back pain have their symptoms aggravated after bending over to carry heavy things. Experts remind: when carrying heavy things, it is best to kneel on one knee first, as close to the body as possible, using the arms to lift the weight to the middle of the thigh, and then stand up in a way that keeps the back straight, slowly get up at the same time, the weight should be as close to the body as possible.