Are you used to sitting for a long time, hunching over and working hard? Do you often suffer from back pain, neck and shoulder numbness, and pain after work? Maybe it’s all because you don’t pay attention to the health of the crural spine. Medical research shows that when the development of the intervertebral disc is completed, its degenerative changes begin. Under the action of multiple factors, it will irreversibly “age” as it grows older, resulting in the disc’s original function of absorbing loads and dispersing stress gradually diminishing. Due to the fact that modern people do not exercise their lumbar muscles, sit in poor posture, and use computers for long periods of time, the aging of the lumbar and cervical intervertebral discs is particularly pronounced, which can easily lead to a decrease in the stability of the vertebral column, disorders of the small joints, and osteomalacia, etc., and in severe cases, even symptoms of compression of the nerves and blood vessels can occur. In sitting, standing, traveling, lying and many other postures, it is widely believed that sedentary most hurt vertebrae, but what kind of sitting posture kills the most. Leaning forward to sit: vertebrae “pressure” for a long time sitting in a chair to work, I am afraid that sitting is the longest time in the day to pose. Sometimes people will start to choose the right posture: sitting, only the waist against the back of the chair, but reading, writing, organizing materials, unknowingly will be on the body leaning forward and bent over, so the posture seems to feel more comfortable, in fact, the pressure on the vertebrae than the back of the back to sit taut is even greater, the most compelling evidence is the data – taut! The most compelling evidence is the data – taut back sitting crural pressure is 110 (to natural standing crural burden index of 100 as a benchmark), while the forward bending sitting is likely to reach 166. Taut back sitting: the pressure is twice your body weight Research shows that in the chair without a backrest to sit (upper body taut), the lumbar spine is under pressure of about twice your body weight. That is to say, can sit in a chair with a backrest, never sit in a chair without a backrest. If you sit in a chair without a backrest, the body tilted forward about 20 °, because the abdominal muscles do not need to exert force, the back muscles must be like a tight bowstring in general, pulling the entire upper body, this posture on the “lumbar spine” pressure is three times the weight. Of course, the damage to the lumbar back muscles mentioned here is not due to the pressure, but due to the continuous contraction over a long period of time. The same is sitting on a chair without backrest, if the sitting posture is completely relaxed, the pressure on the lumbar vertebrae will be small, 92. Sitting with the upper body bent forward: very unfavorable to the lumbar vertebrae Regardless of whether there is a backrest or not, and regardless of whether the body is leaning forward or not, as long as there is some support, the pressure on the lumbar vertebrae will be reduced. For example, sitting on the ground or kang mat, people are used to the upper body forward bending, this posture is very unfavorable to the lumbar spine, but if the two hands or elbows on the thighs, will reduce the pressure of a lot of 86. The whole body slouching to sit: the pressure on the vertebrae to halve In all the sitting posture, there is a way to sit rather let the vertebrae “happy”, that is, slouching to sit, that is, the body sinks into the chair, the buttocks completely. The body is sunk in the chair, the buttocks completely into position, the waist and back completely leaning, at this time the pressure of the crest is 54. Driving forward to sit: lumbar vertebrae unbearable load Driving to sit is also the majority of the workplace crowd can not avoid sitting, it can be said that, if the upper body is completely leaning against the back of the chair, then it is basically the same as sitting in the office chair posture. If the upper body leaning forward or back to leave the backrest, such as arms on the steering wheel, will produce a great load on the lumbar spine. Long-distance travel sitting: the crural spine is very easy to be injured When traveling by train, car and airplane, we have to sit for a long time, especially the transportation continuously vibration will produce continuous impact on the crural column, which will aggravate the lumbar pain. Of course, airplanes have less vibration than cars and trains, but there may be other problems. For example, when the flight altitude reaches more than 9,000 meters, the air pressure in the cabin is still maintained at a height of 2,000 meters, which is lower than the air pressure at sea level, the nucleus pulposus protrudes outward with more force than on the ground, and the fiber ring has to withstand greater tension. The best sitting position: leaning against the back of the chair tilted back 120 ° U.S., British and Canadian experts through their own research found that the backrest tilted back 135 ° sitting position so that the lumbar spine to withstand the least pressure. However, 135 ° sitting position is easy to slide down from the chair, so experts recommend that the angle of the back of the chair will be adjusted to tilt back about 120 ° is better. If you can not complete this posture when using the computer, you can let the lower back and hips completely against the backrest of the chair, in order to avoid the upper body leaning forward, try to put the chair close to the desk, or even inserted under the desk, the chair is too high when you can cushion a footstool under the feet. The most taboo buttocks sitting in front of the chair about 1/2 of the place, that is the most tired waist. Sit on the ground, you can sit on the back of the waist and back pad a cushion against the wall, you can also lean against the wall after sitting, a leg curled up. Driving, avoid “cat waist” driving, also avoid the driver’s seat and the steering wheel is too far apart. The best posture is to lean back completely on the seat back, upper body slightly backward. During the trip, should be every hour to move the body for 10 minutes, if you can leave the seat to walk around the best; really can not, in the seat every once in a while to do some of the upper body bending forward or buttocks alternately lifting action, the crest is also good, this method also applies to long-distance trains or airplanes for people.