[General knowledge of waist protection]8 points of common sense that office workers must know about waist protection
Now, the lumbar spine It seems that the problem is no longer the ‘patent’ of middle-aged and elderly people, and more and more young office workers are also beginning to suffer from lumbar spondylosis. Mild cases may feel soreness in the lower back, and severe cases may not be able to straighten up. So, when and where was our waist quietly attacked? The following 8 healthy and happy questions and answers will help you fully understand and protect the lumbar spine.
8 points of common sense for waist support:
There are more and more people with lumbar spine problems, especially white-collar workers in the office. What are the factors that cause lumbar discomfort?
Basically, the main factor that causes lumbar discomfort is long-term immobility, such as prolonged sitting, bending over for work, or habitual poor posture.
Sitting for a long time will cause excessive fatigue of the waist muscles, fascia, ligaments, etc., which will increase the muscle pressure, cause the blood flow in the blood vessels to become smaller and slower, and the muscle cells and tissues will not get enough oxygen from the blood circulation. and nutrients, while metabolites cannot be taken away from the tissue in time, which will cause inflammation over time. Such repetition will cause tissue deformation, hyperplasia, and thickening, resulting in strain.
Immobility is the main culprit of low back pain?
For the lumbar spine, walking is better than standing, and standing is better than sitting. In daily life, many people sit and drive for hours, or sit in front of the computer to type for a long time, which can easily cause lumbar discomfort because of incorrect posture and unbalanced posture. It is best to stand up every one or two hours and move your body.
It is not suitable to do too much exercise in the office, so small movements such as twisting waist are also very effective.
It is common to hear repeated emphasis on correct posture. So, what exactly is the correct posture?
Take sitting as an example: as the old saying goes, ‘stand like a pine, sit like a bell’, when you sit, you must keep your back straight and your back straight. The body can also deceive people sometimes. When you put your body on a sofa that seems to be very soft and comfortable, at the beginning, it may bring you a very relaxed and comfortable feeling; but after sitting for a long time, this This kind of comfort starts to taste bad, because it may have hurt your lumbar spine unknowingly.
The most primitive and natural wooden hard back chair is actually the best for the waist, it allows you to sit upright and upright.
The ‘temper’ of the lumbar spine is to eat ‘hard’ instead of ‘soft’?
The answer is yes. It is also best to sleep
on a hard bed, such as a wooden bed, or a harder spring bed. It is also best to buy a harder mattress, which can help maintain the physiological curvature of the spine. When sleeping, it is best to lie on your back, so that the body forms a straight line to help the lumbar spine relax. You can also sleep on your side, but not on your stomach. Many people like to buy a soft bed as soon as they buy it, as if it is more comfortable, but in fact, it is not good for the lumbar spine.
Especially children and young people must sleep on hard beds. It may be a little uncomfortable at first, but after getting used to it, you will find the benefits of a hard bed. Some patients with lumbar spine problems can lie on a hardboard bed for two or three days, and some symptoms will also be relieved. In addition, do not choose a pillow that is too high to avoid sleeping on a high pillow.
In addition to the above, what other factors can affect the lumbar spine?
Cold and wet. They can also stimulate the human body, hinder the local blood circulation, cause the muscles and fascia of the lower back to be tense, spasm, deformed, and cause low back pain. There is a saying, ‘Those who pass through will not feel pain, and those who have pain will not pass through.’ Once the waist is exposed to cold weather, or is directly blown by electric fans or air conditioners, local muscle blood flow will be slow, qi and blood will be stagnant, tendons and collaterals will be blocked, and the waist will collapse. will hurt.
Now in the office, when the weather is hot, the air conditioner is very cold. Some girls wear short tops in order to look good, and they may catch cold and cause low back pain.
How to distinguish whether low back pain is caused by cold or muscle strain?
When the lumbar spine feels uncomfortable, after rubbing your hands to warm up, you can touch your waist, and your waist will feel much more comfortable; At this time, it will be much more comfortable to heat the waist. Such as a hot water bottle, or a special infrared lamp and the like.
Is there any simpler and easier way to relieve the pain after finding the discomfort of the lumbar spine?
If the lumbar muscle is strained, then you can try the following action – put your hands on your hips, press your thumbs on the waist eye point, massage for a while, it can improve the blood circulation of the waist; or rub your hands to warm, Rubbing or slapping the muscles on both sides of the spine on the back can also relax tendons and activate blood, and relieve muscle fatigue. If you don’t know the location of the waist eye point, you can buy a meridian point map, and you can find it by looking at it.
There is another way: stick your body to the base of the wall, press your heels, head, and shoulders to the wall, keep them in a line, lift your heels slightly, bend your arms slightly back, and stick to your waist, Keeping your chest out and abdomen in, so that the body is in a straight line, can also play a role in relieving waist fatigue. Of course, in the long run, to maintain a healthy lumbar spine, the most important thing is to adhere to a regular life, work and rest on time, and exercise on time. This is the most fundamental prevention.
There are some functional lumbar spine products on the market, such as chairs and beds, which are said to protect the waist. Is this really useful?
Experts believe that these are product specifics that are hard to say. But in general, the protection of the lumbar spine is more important than prevention. In fact, there is no need to spend money on so many health care products. There are some things around us that can be used directly. For example, now almost every community has fitness equipment, most of which have waist turning equipment, which is used to strengthen the waist. very good.
Walk more often, run, play Tai Chi, maintain good living and working habits, and do some proper psoas exercise, don’t bend over for a long time, and don’t carry too heavy things. As long as you take care of it regularly, you shouldn’t have too many problems. Of course, once there is a problem with the lumbar spine, it is still necessary to go to the hospital for acupuncture and physiotherapy in time.
4 Useful Yoga Moves:
For those who sit for a long time, our waist may be too used to a certain pose due to the lack of necessary movement , the occurrence of lumbar disc herniation and other problems. The following movements from yoga class are easy to learn. As long as you are at home, you can give your waist the most soothing care.
1. Backward Arrow Pose
Action: lean your hips against the wall, lie on your back, place a yoga pillow or towel under your hips, and relax your feet lean against the wall.
2. Downward Dog
Action: Put your hands in front of the mat, the distance between your hands is slightly wider than your shoulders, spread your fingers, and place your feet Behind the mat, tighten your abs, lift your tailbone up, pull your crotch back, sink your heels, and stretch your back muscles and the back of your legs.
Efficacy: Stretch the entire spine and back muscles, and exercise the back strength of the body.
3. Half Bridge Pose
Action: Lie flat on the ground, bend your knees, knees perpendicular to ankles, feet parallel, hip-width apart. Raise your hips, support your hips with your hands. Tighten the front and inner thigh muscles.
Efficacy: Relax and relieve back pressure, strengthen thigh muscle strength.
4. Camel Pose
Actions: knees shoulder-width apart, kneel on the ground, hold the hips from behind with both hands, push the hips forward slightly, open the Lift your chest up.
Efficacy: Promote blood circulation in the back, relieve back pressure, and prevent hunchback.