Causes of low back pain
There are many reasons for low back pain, but the main ones are mechanical repetitive load and imbalance of muscles around the lumbar spine caused.
1. The lumbar spine is the center of gravity of our human body, and many actions in life require the lumbar spine. If the lumbar vertebrae are too heavy, poor posture and improper exertion of force will make the lumbar spine worse, which will increase the load on the lumbar vertebrae, and easily make the lumbar muscles fatigue and sore.
2. During daily life, work and even rest, the spine is mostly in a flexed position, even ” Ge You lay down.” Being in this state for a long time makes the back soft tissue tense, which is easy to cause mechanical damage to the soft tissue and induce back pain.
3. With the change of work style and the acceleration of urbanization, people now live and At work, the time spent sitting increases and the time spent exercising is reduced, which makes the muscles around the lumbar spine unbalanced, especially the weakness of the core muscles, which makes the stability of the lumbar spine worse, and the muscles of the lower back are more prone to pain due to strain and strain.
correct bad posture and improper exertion
position
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When standing, people should keep their chest up and look straight ahead. A common wrong posture is Bowing your head and hunched back will change the curvature of the cervical and thoracic vertebrae, which will cause shoulder and back pain for a long time. If you have a backpack, you can change your shoulders, or carry the bag in front, so that you can straighten your chest.
Seating
Modern people use mobile phones and computers more frequently, common mistakes The posture is to bow your head, bend your waist, and lean your head forward, which will also change the curvature of the cervical, thoracic and even lumbar vertebrae. After a long time, it will not only cause low back pain, but also cause what is often called “round shoulders and hunchback”, “rich bag”, etc. .
So when looking at the computer screen, you should sit upright, do not lower your head or lean forward, and raise the computer screen if necessary.
chores< /span>
Do mopping, laundry, etc. When doing housework, you should not bend your waist or bend your legs, otherwise over time, with the bending of the physiological curvature, the pressure on the lumbar spine and back muscles will increase, which will cause lumbar muscle strain and intervertebral disc herniation.
lifting heavy objects
Pass through when carrying heavy objects Bend your knees, lower your center of gravity, squat or half-squat down, and then move heavy objects to lighten the load on your lower back, and avoid bending directly to carry or pick up items.
functional exercise< /span>
Abs workout
Supine position, knees bent, feet flat on the bed. Then straighten your arms, get up to touch your knees, lift your upper body off the bed for 3 to 5 seconds, then rest, and repeat 5 to 10 times.
Glute and low back exercises< /p>
Sit on your back, bend your legs, bend your knees and straighten your waist and hips. Lift it off the bed and hold it for about 5 to 10 seconds, then rest and repeat 5 to 10 times.
Stretch of the back muscles
Kneel on the bed or flat ground, keep your hips from your heels, lower your head and stretch your hands forward as much as possible to tighten your back muscles, hold for 30 to 60 seconds, then rest and repeat 5 to 10 times.
This article is transferred from “Baoshan Hospital” WeChat public account