The lumbar spine is the “backbone” of the body, it bears all the weight of the upper body, sedentary, obesity, lack of exercise, etc., to our lumbar spine causes a huge burden. Some people can be characterized as “twenty or thirty years old, fifty- or sixty-years old waist” due to the increasing severity of low back pain. The first principle of protection and treatment of lumbar spine diseases is to use the waist correctly and reasonably in daily life to reduce the chance of waist overwork and injury. In this blog post, we’ll discuss eight tips for protecting the spine.
8 Tips to Easily Protect the Lumbar Spine
Cough with Your Hands on Your Hips
When sneezing or coughing, the waist will suddenly tighten, and it is particularly easy to injure the waist, so there is often a sneeze that flashes the waist. When coughing, hands akimbo can stabilize the lumbar spine and prevent damage to the lumbar spine.
Exercise
The problem of the body is not local, to protect the lumbar spine is not only to pay attention to the waist. Usually learn to stretch the whole body regularly, while strengthening the deep muscles through exercise to protect the spine. Changing posture and poor posture is not so easy, and it is important to learn good movement patterns through exercise. Moderate waist exercises, such as tai chi, yoga, and other gentle exercises. These exercises can increase the strength and flexibility of the muscles in the lower back, which can help relieve lower back pain and prevent lumbar spine diseases.
Do not Carry Heavy Objects with One Hand
Try to reduce the weight of the bag, too heavy bags can increase the pressure on the lumbar spine, which increases the risk of lower back pain. Do not carry a single weight, a backpack can make the lumbar spine even stress, better than a single shoulder bag.
Crouch Down after a Long Stand
Long-standing or long-distance walking after the waist acid distention, numbness, squat rest for a while (30 seconds or so), and low back pain can be relieved.
Avoid Bending Over to Carry Things
Move anything, do not bend over (back and thighs at 90 degrees), the correct way is to move the waist, then squat down, hold the thing in the arms, and then slowly stand up. Be careful not to exert too much force. Lift objects, heavy but waist, light but shoulder.
Alternately Bend Your Legs while Standing
In the usual standing legs as far apart as possible shoulder width, knee slightly bent, alternating legs, slightly relaxed, the body’s center of gravity down, can effectively protect the lumbar spine.
Don’t Sit too Long
The most common problem of modern people with back pain caused by prolonged sitting is that most work takes place in a Chair. Therefore, sitting posture is of great importance. There must be support from the back of the Chair, with its slightly prominent arc to support the back. In addition, the standing desk can also be helpful for reducing back pain, as long as you adjust the height of the desk after sitting for a long time.
Choose the Right Mattress
The mattress should be soft and firm. When lying flat on the mattress, there should be no gap in the three obvious curves between the neck, waist, buttocks, and thighs, and there should be no gap in the body curves when lying on the side. It’s the perfect fit for your natural curves.
Conclusion
The above are eight tips to protect the lumbar spine, we start from now, get rid of the bad habits of waist injury, cultivate the correct waist protection method, and develop good health habits.
