If the human body is a building, then the bones are the reinforced concrete that supports the building. If the bones are not strong, the building will definitely be unstable!
Bone strength is related to nutrition. Now our nutrition is very good, we can eat whatever we want. No matter how well you eat and how often you exercise, if you don’t avoid injuries and actions that damage your bones, everything will be in vain~
< p>1. Destruction of knees
——squatting to choose vegetables, do laundry, and wipe the floor
squatting to do laundry, choose vegetables, and wipe the floor It is the habit we are most familiar with. But it’s dangerous!
Research calculations show that the knee load is zero when lying down, and the load is 1-2 times the body weight when standing up and walking on the ground. 4 times, and 8 times for squatting and kneeling! Clinically, there are more women with knee joint disease than men.
The elderly and obese people (BMI≥25) should be avoided as much as possible Squat or reduce squat time, preferably no more than 20 minutes. If the elderly squat and get up, it is best to hold the table or chair, which can reduce the pressure on the knee joint and reduce losses.
2. Destroy the spine
–back shoulder bag
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The one-shoulder backpack is very convenient, and young friends also think that the one-shoulder backpack is beautiful and fashionable. Careful friends will find that people who often carry single-shoulder backpacks are prone to shoulder soreness, even high and low shoulders.
This is because, in order to prevent the strap from sliding down, one shoulder is always used to push up and press inward. In the long run, scoliosis may also occur in the spine, and women may even develop breast asymmetry. Especially students who are in the stage of bone growth and development are more susceptible.
Students who go to school, it is best to carry a backpack. If you are an adult, it is best to alternate your shoulders on your back.
3. Destroy the lumbar vertebra
——in the sofa
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Looking on the sofa, watching TV on the bed, reading newspapers, playing with mobile phones, it is very pleasant to watch, but this is a kind of damage to the lumbar spine!
In the semi-recumbent position, the lumbar spine lacks sufficient support, the original curvature is forced to change, and the gravity on the intervertebral disc increases, which may cause muscle damage over time Strain, scoliosis, etc.
Want to sit more comfortably? You can also change the posture. When half-recumbent, put a pillow behind the waist to support the lumbar spine, so that there is no special pressure on the lumbar spine.
4. Destruction of the cervical spine
——Looking down and playing with the phone
The action of lowering your head and playing with your mobile phone can be seen everywhere now, on the bus, on the subway, at home… But this action is a disaster for the cervical spine!
When you lower your head to use a mobile phone, the cervical spine often bears heavier head weight, and at the same time, the shoulder and neck are too tight and the burden on the cervical spine increases. After becoming a “head-down family”, symptoms such as shoulder and neck muscle pain, back pain, and cervical spondylosis will come to you.
Looking down at the phone should not exceed 15 minutes, it is best to keep Keep your phone at eye level or slightly lower, keep your head upright, and do not hunched over your chest.
People who need to work with their heads down for a long time are advised to develop the habit of getting up and moving within 1 hour of work. When you are not busy, hold the back of your head with your hands and turn your head back four or five times, with chest expansion and shoulder shrugs, so that you can effectively relax!
5. Destroy the bones of the whole body
——Crossing Erlang’s legs
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Qu Liuxin, director of the Department of Traditional Chinese Medicine Orthopedics and Traumatology of Zhongda Hospital, pointed out that when you cross your legs, the pelvis is tilted, the lumbar spine is unevenly stressed, and the spine is arched while the body is leaning forward, which can easily lead to spinal strain over time. , deformation, and may even lead to lumbar disc herniation. People who already have intervertebral disc herniation and scoliosis problems will aggravate the condition.
The normal human spine is S-shaped when viewed from the side, but crossing the legs easily leads to hunched over. Over time, the spine becomes a C glyphs, which can compress the spinal nerves, causing pain.
Crossing your legs won’t give you osteoarthritis right away, but because of the increased knee The pressure on the internal structure of the joint increases the nutritional impairment and wear of the cartilage, which increases the risk of osteoarthritis for the elderly whose cartilage structure has degenerated to varying degrees.
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6. Destruction of cervical vertebra
—— nap on the stomach
sleeping on the stomach is Many students and office workers choose to take a lunch break, but this hurts your neck unknowingly! Because it is not conducive to maintaining the physiological curvature of the cervical spine, which may lead to cervical spine problems. People with back pain or neck pain should not lie on their stomachs. Sleeping will make the condition worse.
If conditions do not allow it, you can sit on a chair with a cushion behind your waist and neck, lean back slightly, and simply rest for a while.
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7. Destruction of the neck
–the phone between the head and shoulders to make a phone call
Many people When busy at work, I am accustomed to sandwiching my mobile phone between my neck and head. As everyone knows, excessive force on the cervical spine to one side may lead to neck muscle spasm and low fatigue, resulting in neck soreness and pain, and burying the hidden danger of cervical spondylosis.
It is best to hold the phone when answering the phone, and use both hands every few minutes Alternate once to avoid excessive muscle tension on one side. Or occasionally use headphones, you can free your hands and neck.
8. Destruction of the lumbar spine
——lifting heavy objects with straight knees
Have you ever had the experience of “flickering your waist”? Clinically called acute lumbar sprain.
Many people have had the experience of “flickering”. For example, when you straighten your knees and bend over to lift heavy objects, you cannot Using the strength of the muscles around the hip and knee joints, the fascia, muscles and ligaments of the lower back are often injured due to overburden and sudden force. After the age of 50, especially those with lumbar spondylosis must avoid it.
“three steps” when picking up heavy objects: No. Step 1, first move your body closer to the heavy object; Step 2, bend your knees and hips, hold the object firmly with both hands; Step 3, stretch your knees and hips, use your leg muscles to support your body to stand up slowly to avoid sudden force .
9. Destroy the pelvis, spine
–take a break and stand for a long time
Stance not only affects your image, but is also directly related to your health. Many people like to take a short rest and stand with their body weight on one leg, which can relax the body in a short time, but in a long time, the uneven force on both sides of the lumbar spine will cause the pelvis to distort, the spine to bend, and back pain occurs.
10, broken knees
——Climbing stairs
After the age of 50, the body muscles decrease by 3% to 5%, and the corresponding balance is also worse. Dr. John White, an American medical expert, said that more than 51% of falls in the elderly are related to stair climbing, which kills 20,000 people every year.
China Health Education Center experts said: ) Joint degeneration, when going up and down stairs or climbing mountains, the knee joint bears 3 to 5 times the usual weight, which will accelerate joint aging. She suggested that if the elderly need to go up and down the stairs, they must hold the handrail firmly.
Bone protection not only depends on supplementing calcium and drinking bone soup, but also avoiding the damage to our bones caused by these actions! Hurry up and tell more people~