Starting to protect your lumbar from changing daily habit

2021-10-30 09:02

In daily life and work, the waist, as the main weight-bearer of the human trunk and upper limbs, is very susceptible to injury. Poor waist, except for a few due to congenital factors, most of them are chronic injuries caused by long-term inattention to movement and posture. At present, waist protection is no longer a patent for the elderly, but a problem that everyone must pay attention to. It is better to start with changing daily habits.
1. Standing
The ancients often said "Stand like pine and walk like the wind." When you stand, you must keep straight. Not only do you stagger your mental outlook and temperament, but the lumbar spine will also increase your burden. If your job requires standing for a long time, then you must pay attention to your posture.
Do not put your feet together completely, but slightly separate them, shoulder-width apart. When you stand, you feel like your back is against a wall. Do not stand with your legs crossed together.
The arms should be placed on both sides of the body to sag naturally, tighten the lower jaw, and avoid stretching the head forward. Feel the center of gravity of your head and body in line
Many people have a feeling that their heels will be painful after standing for a long time. In fact, this is also caused by our incorrect standing method. In our subconscious mind, we should put the weight of our body on the arch of the foot, not the ankle.
2.lying down
I believe everyone knows "Ge You Lie", and many people in life like this posture. Whether watching TV or playing on a mobile phone is very comfortable, but this posture is not good for the lumbar spine. When half-lying, the lumbar spine lacks sufficient support, causing the original curvature to be changed, which doubles the pressure on the Lumbar disc, causing damage to the lumbar spine.
When lying on your back, you can use a rolled up towel to put it behind our neck or under our knees to help relax our spine better.
When lying on your side, you can put a softer pillow between your legs to help relax the muscles on both sides of the spine.
3. Sitting
Most office workers and students need to keep sitting for a long time. Sitting down all day often suffers from backaches and backaches. Many young people are because of this. On the one hand, it has a lot to do with sitting for a long time; on the other hand, incorrect sitting posture further increases the burden on our waist.
Adjust the sitting posture, give enough support to the waist, sit upright, and ensure the normal posture of the waist.
To break the habit of sitting for a long time, it is recommended to get up and walk every 30 minutes, move the lumbar spine, and activate the muscles around the spine.
4. Moving heavy objects
When carrying heavy objects, if the method is not mastered well, the waist is often injured. The correct posture for lifting heavy objects is to bend the knees, not the waist. Use the muscles of the thighs and abdomen, not the waist muscles. If the object to be moved is too large or heavy, you should try to keep the heavy object close to your chest. If necessary, you can use a waist protector to protect your waist.
People who are obese should pay more attention to protecting their waist
For obese people, the lumbar spine bears more weight and the risk of lumbar spine damage is higher. Because the lumbar spine is wrapped in thick fat, the adaptability will be less. If you do a lot of exercise suddenly, it will put too much pressure on the "tired" lumbar spine in a short period of time, making the lumbar spine unbearable. Therefore, people who are obese should pay special attention when exercising. The waist turning movement should be small, relaxed and soft. From urgency to urgency, gradually adapt, not rushing. At the beginning of the exercise, you should do some necessary preparatory activities, especially do not rush to practice in a hurry, but first moderate movement of the waist.