According to statistics from the National Health and Medical Commission, more than 200 million people in China have lumbar disc problems, of which more than 60% are young people aged 20-40.

Many people said: “At the age of 20, he has the waist of fifty or sixty years old, it hurts when standing, sitting, lying down…”

The problem of lumbar intervertebral disc is generally considered to be a “middle-aged and elderly disease”. Why? Now more and more young people are beginning to have problems with their waists?

1. Why did the lumbar intervertebral disc herniate at a young age?

According to statistics, 80% of people have had low back pain, and the most common cause of low back pain is lumbar disc herniation. Lump herniation is more common in young people aged 30-50, with a male-to-female ratio of 2:1.

The root cause of lumbar disc herniation is the degenerative changes of the intervertebral disc, which is commonly known as “wear and tear”.

The intervertebral disc consists of the nucleus pulposus and the annulus fibrosus, which are located between the upper and lower vertebral bodies of the vertebrae and are tightly connected with them. When the nucleus pulposus is pressed against the annulus fibrosus for a long time and with great force, the annulus fibrosus is slowly worn away. When the nucleus pulposus breaks through the annulus fibrosus, a herniated disc occurs.

Long-term desk work, driving, upper body weight, strenuous exercise, smoking, and genetic factors such as may all contribute to induced lumbar disc herniation.

When the lumbar intervertebral disc herniation is located on both sides of the spinal canal, it will compress the nerve roots, causing radiation pain or numbness in the waist and buttocks. Muscle atrophy; when a lumbar disc herniation is located in the center, it can compress the cauda equina nerve, causing bowel and sexual dysfunction.

If you experience radiating pain or numbness in the lower back or legs after prolonged sitting, heavy physical labor, and after a sprain or fall to the lower back, /span>, or often spontaneously present a compensatory scoliosis position, or have numbness in the anus and perineum, urinary and sexual dysfunction, and be vigilant about the waist Disc herniation.

Second, standing, sitting or lying down, which one will hurt the waist more?

For most people, they face the computer when they go to work, lie on the sofa when they get home from get off work, and lie on the bed at night, standing, sitting, lying down, Which pose hurts the back more?

In 1976, Dr. Nachemson described a person weighing 70 kg in an article in SPINE magazine in 1976, and the third lumbar intervertebral disc was borne in different postures the weight of.

It can be seen from the picture: the lying position has the least load on the lumbar spine, only about 25 kg The load on the lumbar spine in the side lying position is about 75 kg; the load on the lumbar spine in the standing position is 100 kg; the load on the lumbar spine in the upright sitting position is 140 kg.

It should be noted that, whether standing or sitting,Leaning forward will increase the burden on the lower back .

This is because when the upper body leans forward, the weight of the head, trunk and upper extremities will be concentrated on the lumbar spine, which puts the greatest pressure on the lumbar intervertebral disc.

If the body leans forward when standing, the load on the lumbar spine will increase to 150 kg; if the body leans forward when sitting, the lumbar spine load will increase to 200 kg; if Sitting forward bending and holding heavy objects, the load on the lumbar spine is as high as 300 kg.

In addition, these poses that many people like to do in daily life are just giving Lumbar intervertebral disc “punishment”!

1. Crossing Erlang’s legs

When crossing Erlang’s legs, the body will naturally tilt, because The muscles on one side are stretched for a long time, and it is easy to cause back pain or even lumbar muscle strain after a long time. And once the pelvis rotates at this time, the connected lumbar vertebrae will also twist together, causing disc damage and scoliosis.

It is recommended to quit Erlang’s legs. If you can’t quit for a while, Then do not cross Erlang’s legs for more than 15 minutes each time

span>, at the same time, the legs should be alternately swayed, and do not lean to one side for a long time.

2. “Ge You Lying”

When Ge You is lying down, his waist often hangs in the air Or flexion, the spine will also flex forward, which will fatigue the muscles and ligaments for a long time.In light of the lumbar muscle strain, in severe cases, it can lead to lumbar disc herniation, spinal deformity, etc. .

It is recommended to either sit with your back straight or lie down, do not sit half-lying strong>.

3. Bend over to do housework, lift heavy objects

Bend often Doing housework or lifting heavy objects on the waist will bring huge pressure on the waist, which can easily lead to lumbar muscle strain, lumbar disc herniation and other problems over time.

It is recommended to move things Or pick up things, Pay attention to correct posture, bend your legs and not bend your waist.Keep your back straight and spine stretched when doing housework , don’t twist your body suddenly, and move your body every once in a while.

4. Sedentary

Sitting for a long time will lead to poor muscle flexibility and poor blood circulation Unobstructed, the intervertebral joints that control the movement of the spine will also become hard, which will lead to the aging of the intervertebral plate over time, which is prone to low back pain. It is recommended to stand up and move the body every once in a while.

You can stand with your feet slightly wider than your shoulders, keep your knees straight, and place your hands behind your back with your elbows bent, push your pelvis forward while your upper body Bend forward, be careful not to lift the chin up, then exhale and hold the posture for 3 seconds, repeat 1-2 times, and you can relieve the low back pain caused by prolonged sitting.

Source: Life Times

5. Sleeping on your stomach and twisting your body for a long time

Long-term lying on your stomach or twisting your body during sleep is not good for the health of the spine, and it is easy to cause spinal dislocation, cervical or lumbar spine Straighten etc.

It is recommended to sleep on your back or your side, with your legs straight when lying on your back, < strong>Put a pillow in the bend of the leg to maintain spine curvature; when lying on the side, bend the leg slightly, and clamp a small pillow between the legs to ensure the spine on the same line as the head.

Third, frequent back pain? 2 ways to reduce the burden on the waist

I often have backache and back pain, which is probably caused by lumbar intervertebral disc herniation. It is suggested that the following two methods can be used to reduce the burden on the waist, thereby preventing and improving lumbar disc herniation.

• Maintaining Correct Posture Everyday

Correct Posture It can reduce the pressure on the lumbar intervertebral disc. The correct sitting posture should keep the upper body straight, the abdomen and jaw slightly tightened, and the legs together.

The correct standing posture, the eyes should look straight ahead, the chest and abdomen should be raised, the chin should be slightly adducted, the waist should be straight, the legs should be erect, the calves should be slightly tightened, and the feet should be slightly tightened. hip-width apart.

• Strengthening lower back muscles< /strong>

Ji Wei, Deputy Chief Physician of the Department of Spine and Orthopedics, Southern Hospital of Southern Medical University, pointed out that people with low back pain should strengthen the exercise of the low back muscles. The three movements of Feiyan, five-point support method and outrigger raise.

Practice the movements according to your ability and step by step, If you experience discomfort such as low back pain, stop immediately , and if necessary, go to the hospital.

Lumbar disc herniation is very common. Long-term poor posture, improper lifting of heavy objects, strenuous exercise, and excess weight can all induce lumbar disc herniation, and patients will experience lumbar disc herniation. Symptoms such as lower back and hip pain, numbness, and in severe cases, will affect urine and sexual function.

If you want to prevent lumbar disc herniation, you must use the correct posture to reduce the pressure on the spine and strengthen the muscles of the lower back.

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