01 Why do sedentary people have low back pain?
Sedentary people, especially those who sit in the wrong position for a long time, can experience increased muscle load and fatigue due to increased stress in the lower back. In the long run, excessive load on the lumbar region will lead to degenerative changes in the spine, secondary to some pathological changes such as lumbar vertebrae bone hyperplasia, lumbar disc herniation, and in severe cases, lumbar spinal stenosis, thereby causing intermittent claudication, or causing nerve root compression to produce symptoms, including radiating pain in the lower limbs, paresthesia, and seriously affecting the quality of life.
So which sitting postures are common mistakes in everyday life?It can be summarized into the following three types:
1) Leaning forward and sitting: When working, the upper body will unconsciously lean forward, which seems more comfortable, but I don't know that the pressure on the spine is greater than sitting with a straight back.
2) Half sitting: Sitting only half of the chair can easily lead to excessive tension in the lower back.
3) Sitting on Erlang's legs: People are prone to bending over and hunching over when they are crossing, resulting in uneven distribution of spinal pressure. The pelvic bone rotates the spine, causing muscles to stretch and cause back muscle fatigue, soreness, and possibly even twisting or curvature of the spine.
02 How should a sedentary person sit?
1) Maintain a correct sitting posture: You can make your back and hips completely lean on the back of the chair, and at the same time, in order to avoid leaning forward, try to put the chair close to the desk, or even move under the desk.
2) Change sedentary Xi: You can stand and rest in the middle of the process, and do a waist extension in the office to relieve muscle fatigue, the specific actions are as follows:
Stand with your feet shoulder-width apart, hands crossed above your hips, and return to a neutral position with your waist stretched to the end as far as you can, repeating every hourIf conditions permit, you can also do the four-point kneeling position to alternately raise your hands and feet to exercise Xi, or bridge exercises, through the above exercises Xi can stabilize the core muscles of the spine and improve the symptoms of low back pain.
03 What should I do if my back pain cannot be relieved?
For sedentary people, if the symptoms of low back pain can not be relieved, then on the premise of avoiding sitting for a long time and changing bad posture, go to the hospital to ask a professional doctor for help**, so as not to get worse and worse, and a variety of physical ** can be used to improve local symptoms, such as through ultra-short wave, microwave or ultrasound and other physical factors** to improve circulation and relieve local symptoms;Or use manipulation and traction** to relieve local muscle spasm and relieve pain;Acupuncture** can also significantly improve pain symptoms.
Finally, the stability training of the core muscles should be strengthened to maintain the stability of the spine and avoid excessive local stress.