With the accelerated pace of modern life, lumbar disc problems have become a common health concern. The lumbar intervertebral disc is an important structure that connects the lumbar vertebrae, which has the role of cushioning and supporting. However, due to some poor lifestyle habits and movements, lumbar intervertebral discs are susceptible to injury. This article will analyze the four actions to ** their damage to the lumbar intervertebral disc and provide some preventive measures.
1. The physiological structure and function of lumbar intervertebral discs
The lumbar intervertebral disc is located between the two lumbar vertebrae and consists of the nucleus pulposus of ** and the fibrous annulus around it. The nucleus pulposus mainly acts as a buffer, while the annulus fibrous plays a supporting and fixed role. The function of the lumbar intervertebral disc is to absorb and disperse the impact force on the spine, reduce the burden on the lumbar spine, and maintain the normal posture and mobility of the body.
2. Analysis of the four actions that damage the lumbar intervertebral disc
1. Sedentary for a long time: Sitting for a long time will put pressure on the lumbar intervertebral disc for a long time, resulting in deformation, atrophy, and even herniation of the lumbar intervertebral disc. Not only can this cause low back pain, but it can also cause pressure on the nerves, triggering symptoms such as leg pain and numbness. It is recommended to get up and move every once in a while and perform appropriate stretching exercises to reduce the pressure on the lumbar intervertebral discs.
2. Bend over to lift heavy objects: Bending down directly to lift heavy objects will put excessive pressure on the lumbar intervertebral disc instantaneously, which may lead to the occurrence of lumbar disc herniation. The correct way is to squat down first, using leg strength to support your body before lifting the weight. This distributes the pressure and avoids excessive impact on the lumbar discs.
3. Half lying and half sitting: This position will put the lumbar spine in a twisted state, increasing the pressure on the lumbar disc, causing it to be damaged. At the same time, this posture can also keep the muscles and ligaments in a state of tension for a long time, which can easily cause fatigue and injury. It is advisable to maintain a correct sitting or lying posture to maintain the natural curve of the spine.
4. Stilted legs: Prolonged leg stilting can cause uneven pressure on one side of the lumbar disc, distorting the normal physiological structure of the lumbar spine. This abnormal pressure distribution can lead to damage or herniation of the lumbar disc. It is recommended to avoid stilted legs and keep your legs flat or crossed.
3. How to protect the lumbar intervertebral disc
1. Regular activities: Avoid staying in the same position for a long time, get up and move every once in a while, perform appropriate stretching exercises, and relax the waist muscles. Proper activity can promote blood circulation and relieve pressure on the lumbar intervertebral discs.
2. Exercise reasonably: Proper waist exercises, such as yoga and Pilates, can enhance the strength of the lumbar muscles and improve the stability of the lumbar spine. The development of muscles can better protect the lumbar intervertebral disc from damage.
3. Correct lifting: Follow the "squat-leg-stand" position to lift heavy objects to avoid putting too much pressure on the lumbar discs. At the same time, try to use your leg strength to lift heavy objects and reduce the burden on your lower back.
4. Choose the right chair: Use an ergonomic chair that provides good support and relieves pressure on the lumbar discs. The height, angle and backrest support of the chair should be tailored to the individual's needs.
5. Adjust the sleeping position: Choose the right mattress and pillow to maintain the natural curve of the spine and avoid undue pressure on the lumbar intervertebral discs. Try to maintain a flat lying position when sleeping, so that your waist can get enough rest.
Protecting the health of the lumbar intervertebral disc is essential for our daily life. By understanding the four actions that damage the lumbar intervertebral discs, we can realize the impact of poor lifestyle habits on the lumbar intervertebral discs. To reduce the risk of lumbar disc damage, we should avoid these movements and take appropriate protective measures. At the same time, regular physical examinations and early detection and ** lumbar disc problems are also important links to maintain their health. Let's start paying attention to the health of the lumbar intervertebral disc today and create a comfortable and healthy living environment for ourselves.
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