Many people habitually choose to sit in a forward-leaning position, "Ge You paralysis" on the sofa to watch TV, play with mobile phones, these habitual actions in life will cause back pain, have you ever been tricked?
Which habits and postures in life hurt the waist the most?
Do you know?
The most comfortable posture we usually have hurts the most
It is easy to cause low back pain over time
Use a chart today
Tell you about the force on your waist in different postures
Waist force table for different postures (unit: kg)
This chart also shows that leaning forward and sitting more comfortably than standing are all illusions.
Stilt Erlang Leg Danger Index: ★
The stilted legs can cause the pelvis to tilt, and the lumbar spine is under uneven pressure, resulting in lumbar muscle strain, and this position for a long time can also lead to a herniated lumbar disc.
Especially in the growth and development period of adolescents, often stilted legs are prone to hunchback and spinal curvature.
Long-term standing danger index: ★
Long-term upright work can lead to tension in the lumbar muscles, increased long-term stress on the lumbar spine, and an increased risk of lumbar disc herniation.
When you need to stand for a long time, stepping on the feet and alternating between the feet can relieve the tension in the lower back muscles. If you stand for a long time, you can do some waist stretches.
"Ge You's paralysis" sitting posture Danger Index: ★★
The posture of "Ge You lying" will cause the lumbar spine to be compressed, without support, suspended or flexed, the cervical spine bends forward, the whole sinks, and the central axis of the body moves backward.
After sitting for a long time, the waist will feel obvious soreness and fatigue, ranging from lumbar muscle strain, lumbar disc herniation and spinal deformity.
If you sit on a chair with a backrest, you should try to put your back close to the back of the chair on the basis of the above posture, so that the muscles of the lumbosacral region will not be too tired.
Bending over to carry heavy loads Danger Index: ★★★
When a person is carrying a heavy object, he bends down directly to exert force, and the pressure on his waist is very great.
Assuming that the pressure on the lumbar spine is 100 when standing, this pressure increases to 220 when bending over, which is more than twice as much.
So, whether you're carrying heavy objects or picking up a piece of paper on the floor, don't bend over.
When lifting heavy objects, bend your knees, bring the weight as close to your body as possible, squat as far as possible, keep your back straight, and get up as close to your body as possible. It mainly relies on the strength of the legs to stand up, rather than the strength of the waist.
Often with waist and leg pain, it is recommended not to sit on soft sofas and low stools often, and do not often wear waist support.
Lumbar spine self-test
1. Bend over and touch your toes
This exercise mainly tests the flexibility of lumbar spine movement.
2. Lie down and lift your legs straight
This maneuver mainly checks for the presence of radiating numbness in the legs during the leg lift.
3. Walk on your feet
This exercise mainly checks whether the muscle strength of the lower limbs is weakened.
Director Zhu said: If the above three movements are more difficult, you need to be alert to lumbar spine injuries.
Specializes in the treatment of cervical spondylosis, periarthritis of the shoulder, lumbar disc herniation, osteoarthropathy and soft tissue injury diseases using traditional Chinese medicine techniques.
My low back hurts, these 2 actions are done!
"Little Yanfei" standard movement essentials
"Five-point support" standard action essentials
Did you do these 4 moves unintentionally? After reading the article, be sure to remind yourself to pay attention.
Related Reading:
Two small movements, no herniated lumbar disc for a lifetime
Ten days to cure lumbar disc herniation, spinal stenosis, cervical spondylosis, just one action!