kung fu power · 06/02/2023

Doing these 8 movements will make you have low back pain

The waist is the most important connection part of the human body, supporting the balance of the body, and many activities of people need the waist to support. If our lumbar spine is injured, lumbar problems such as backache and low back pain will follow, and lumbar spine injuries often come from poor posture.

The 8 most waist hurting postures are right around you, beware of these waist injuries causing waist diseases!

1. Squat

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Squatting too hard, or using an incorrect squat position, can also easily strain the waist.

Correct squatting posture: When squatting, the legs work together to support the body, and the head, chest, and knee joints are at an angle. High and low squatting posture, the most conducive to waist health, right foot in front, left foot in the back, legs close to squat down, right foot on the ground, calf perpendicular to the ground, left heel lifted, the sole of the foot on the ground.

2. Half reclining

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Nowadays, young people are busy with work, and the most comfortable thing after work is to lie half in bed or sofa playing with mobile phones and reading books. However, in the semi-recumbent position, the lumbar spine will lack sufficient support, resulting in the original curvature being changed, so that the gravity of the intervertebral disc continues to increase, inducing intervertebral disc herniation.

The lumbar spine has normal physiological curvature, and under normal circumstances, the force points of the lumbar spine are generally in the lumbar 4, 5 and sacral 1 positions. In the semi-recumbent position, the lower back is suspended, the lumbar spine is in a bent state, and there is no support, the weight of the upper body is all pressed to the force point of the lumbar spine, and the muscles and ligaments are in a relaxed state.

Losing its original fixation effect, the spine is prone to deformation, the physiological curvature becomes straight, and over time it will cause the intervertebral disc bulging connecting the lumbar spine.

Recommendation: Do not read for more than 15 minutes before going to bed, or change to a posture with one leg bent and the other leg straight, and exchange it after a few minutes to avoid the pressure concentrating on one point and causing muscle fatigue.

3. Lie down

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Sleeping on the tummy increases the pressure on the lumbar and cervical spine. People with back or neck pain in particular cannot sleep on their stomachs and should sleep on their sides or on their sides. To choose a pillow of moderate height, do not let the cervical spine dangle, and avoid the mattress too soft, otherwise it will not be able to support the spine.

4. Sit

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In a person’s life, people spend more time sitting than walking. It is often said that sitting down is a kind of rest, but it is an exception for the lumbar spine.

When a person lies flat, the pressure on the lumbar disc is minimal; When standing, the weight of the head, torso, and upper limbs is finally transmitted to the arch of the foot; When sitting forward, the weight of the head, trunk and upper limbs is concentrated in the lumbar spine, and there is only this one lone support point, when the pressure on the lumbar disc is greatest.

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Crooked twisting when sitting, arching the back and back, can lead to lumbar muscle strain, spinal curvature, myopia and other problems.

Correct sitting posture: the back is straight, at a 90-degree angle to the thighs, the center of gravity of the head and lumbar spine should be perpendicular to the ground, and the waist should be supported.

A good cushion should be protruding in the middle, with an arc transition up and down, and a certain hardness. When there is no cushion, the hips should be full, so that the lumbar spine can rely on, and do not hang in the air.

5. Station

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Common incorrect standing posture, mainly including chest flexion, shoulders stretched, body in order to balance, the stomach will bulge, then the upper body force will compress the lumbar spine, so it is easy to compress the spine and peripheral nerves, affecting cardiopulmonary function.

In the long term, it is so easy to have back pain, long bone spurs in the lumbar spine or slippage, and the knee is more likely to age.

Tip: Wear less high heels and look straight ahead. Therefore, when standing, keep the waist straight, from the side, ears, shoulders, hips, knees and ankles should be in a line, and the pelvis should be slightly forward.

6. Mention

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Many people like to use a heavy object in their hands, which can easily damage one of the lumbar muscles and cause pain.

The correct method: divide the weight force between the hands and let the lumbar spine bear the force evenly. The things to carry should not be too heavy, brute force hurts the waist, and it is best to use tools to carry heavy objects.

7. Bend

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Directly bending over and wearing shoes, the pressure on the lumbar spine is great.

Suggestion: Find a chair to sit on, or squat down to put on shoes to avoid lumbar spine injury. Bending over to carry heavy objects will make the lumbar spine very “injured”. The correct posture is to squat down to hold the object steadily, and then gradually stand.

8. Fast

Many people bounce out of bed when they wake up in the morning, and even young people can easily flash to their waists, because after lying down for a night, the stiff muscles have not yet relaxed.

Suggestion: When you get up, roll over and lie on your side, then use the strength of your hands to support your upper body, then move your feet outside the bed, put them on the floor, and get up slowly.