In the fast-paced life of modern times, many people suffer from lumbar disc injuries because they maintain poor posture for a long time or perform certain inappropriate movements. The lumbar disc is an important structure that connects the lumbar spine, it bears the weight of the body and helps us to carry out various activities in our daily life. However, once the lumbar intervertebral disc is damaged, it can cause problems such as low back pain and limited mobility, which can seriously affect the quality of life. This article will introduce in detail four undesirable movements that may damage the lumbar intervertebral discs, and provide corresponding corrective suggestions to help you better protect your lumbar spine health.
OneSedentary
Being sedentary is one of the common lifestyles of modern people, especially for office workers and students, sitting in front of a computer or desk for long periods of time has become a daily routine. However, staying in the same position for long periods of time can increase the pressure on the lumbar discs, making them susceptible to injury. In addition, sitting for long periods of time can also lead to fatigue and stiffness of the lower back muscles, further aggravating the burden on the lumbar intervertebral discs.
Suggestions for correction
1. Get up and move regularly: Every once in a while, stand up and walk around or perform simple stretching exercises to relieve fatigue and stiffness in the lower back muscles.
2. Adjust your sitting posture: Maintain a correct sitting posture, i.e. with your back straight, your feet flat on the floor, and your knees and ankles aligned, avoiding stilted legs or excessive twisting of your body.
3. Use lumbar support: Placing a lumbar support on the back of the chair can help support the lower back and reduce pressure on the lumbar discs.
IIBend over to carry heavy loads
Bending over to lift heavy objects is one of the actions that many people often need to perform in their daily lives. However, if you don't master the right techniques and methods, it can easily lead to lumbar disc damage. When bending over to lift heavy objects, the pressure on the lumbar intervertebral discs increases exponentially, especially the farther away the weight is from the body.
Suggestions for correction
1. Master the correct skills: When lifting heavy objects, you should first squat down and get as close to the weight as possible, and then use the strength of your legs and hips to lift the weight, rather than relying solely on the strength of your waist.
2. Divided handling: If the weight is too heavy or too large, it can be carried in divided portions to reduce the burden on the lumbar intervertebral discs.
3. Strengthen exercise: Exercises that strengthen the lower back and core muscles can improve the stability of the body and the ability to carry heavy loads.
IIIFailure to warm up adequately before strenuous exercise
Many people like to engage in strenuous exercise to exercise and improve their physical fitness. However, if you do not warm up adequately before exercising, direct high-intensity exercise can easily lead to lumbar disc damage. Because during strenuous exercise, the body needs to change direction quickly and withstand large impact forces, if the lumbar muscles and ligaments are not prepared in advance, the lumbar intervertebral disc cannot be effectively protected.
Suggestions for correction
1. Warm up thoroughly: Perform proper warm-up activities such as jogging, dynamic stretching, etc., before engaging in strenuous exercise, to increase the elasticity and flexibility of the lower back muscles and ligaments.
2. Choose the right way to exercise: Choose the right exercise method according to your physical condition and exercise ability, and avoid blindly following the trend or over-challenging your physical limits.
3. Strengthen core muscle exercises: The core muscles are the stabilizers of the body, and strengthening their exercise can improve the balance and stability of the body, reducing the risk of lumbar disc injury during strenuous exercise.
FourthWear high heels for a long time
Wearing high heels can make the figure more upright and elegant, so it is loved by many women. However, wearing high heels for a long time can cause the body's center of gravity to shift forward and the waist to twist excessively, which can increase the pressure and risk of injury to the lumbar discs. In addition, high heels can also change the force distribution of the foot, further affecting the health of the lumbar spine.
Suggestions for correction
1. Choose the right shoe type: Try to choose shoes with a moderate heel and a stable sole, and avoid excessive twisting or excessive force.
2. Control the wearing time: Minimize the amount of time you spend wearing high heels for long periods of time, especially when you need to stand or walk for long periods of time.
3. Strengthen foot exercise: You can usually strengthen foot exercises, such as tiptoeing, stepping on the ball, etc., to increase the strength and flexibility of the feet.
In short, protecting the health of the lumbar spine needs to start from the little things in daily life. Avoiding the above four undesirable movements and taking corrective measures accordingly is the key to preventing lumbar disc injury. At the same time, maintaining good lifestyle habits and mentality is also an important factor in maintaining good health. I hope this article can provide you with useful scientific information to help you better manage your health.
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