Protecting the Lumbar Spine
Written by Li Zhifeng
Edited by Health Care
Why is it so easy for fat people to suffer from low back pain
As we enter the middle age, most of the people start to lose weight, and many of them are overweight or even obese. And middle age is also a watershed of lumbar changes, do not pay attention to protect the lumbar spine, may lead to lumbar disc degeneration protrusion, triggering lumbar pain. There are many reasons for the high incidence of low back pain, sedentary, lack of exercise, etc. are the cause of lumbar degeneration, but there are also many unexpected factors, such as obesity.
We know that a body mass index of more than 28 is obese, and the body's "excess" weight will increase the load on the spine. Excess weight puts pressure on the axial weight-bearing areas of the body, i.e. on the transition between the lumbar spine and the sacrum.
In addition, if there is too much fat around the upper abdomen, when the body is trying to balance itself, the pelvis is tilted forward and the spine is tilted backward and not in a straight line, which can lead to excessive tension and pain in the lower back.
Losing weight and reducing low back pain
Many obese patients suffering from low back pain believe that all exercise should be avoided, which prevents back injuries or triggers back pain. However, inactivity and lack of exercise not only exacerbate current pain, but may also have an impact on the prognosis of the disease.
In fact, light exercise stimulates healing of the painful area and promotes the flow of nutrients to the spine, which is especially important for the discs. Physical activity causes the discs to mildly expand and push out the water they contain, thus accomplishing the exchange of nutrients between the discs and other spinal structures. When there is sufficient physical activity, the supply of nutrients to the spinal discs is compromised.
Overweight and obese people often experience fatigue, difficulty breathing, or shortness of breath during exercise, which may cause them to avoid exercise workouts. Therefore, losing weight will help people exercise better and also reduce back pain. Weight management through nutrition, diet and exercise can not only reduce existing low back pain, but also prevent possible future low back problems.
Which exercises are not suitable for obese people
Exercise programs that increase the burden on the lumbar spine are not suitable for obese people and need to be taken seriously.
Rolling exercise
Rolling exercise has been very popular, and now many people want to pursue abs and "waistline". However, it is difficult for people with a large weight base and a high body fat rate to achieve results, but it is easy to give up halfway. It is recommended that you start with a full body workout, and then work on your abs after your core muscles have stabilized.
Sit-ups
Modern people use computers and cell phones too much, easy to hunch back, originally poor posture. Sit-ups, which involve bending of the spine, may exacerbate poor posture and put pressure on the lower back, leading to problems with the lumbar intervertebral discs. Overweight or obese people are likely to already have disc degeneration problems, this exercise can easily lead to aggravation.
Plate support
Plate support is a very hot sport in recent years. However, when practiced by fat people, it puts too much pressure on the lumbar spine. It is recommended not to use the toes to support the body, instead of using the knees, in order to reduce the burden on the lumbar spine.
Rope skipping
Rope skipping can help burn fat and enhance cardiovascular vitality, and many people will choose to lose weight by jumping rope. However, for overweight people, jumping is too much impact on the ankles, knees and other joints, may be injured.
Running
Running has been popular around the world, is the first choice of many fitness people, but is not suitable for obese people. Studies have shown that when obese people run and land on the ground, the pressure on the knee joint is 7 10 times that of walking. Obese people running for a long time, will cause damage to the meniscus.
Dumbbells
Many fat people will lift the dumbbells to exercise biceps, triceps, or tiptoe to practice calf muscles, but these are small muscle group exercise, not much help to reduce weight. If you do strength training it is best to first do some training for large muscle groups, such as push-ups. In the exercise of large muscle groups, often also pull the small muscle groups, weight loss effect is more obvious.
Which sports are suitable for obese people
First of all, sports weight loss should be carried out for the whole body, rather than focusing on a certain part of the body, "where the fat where to reduce" is a misunderstanding. Secondly, the choice of a small burden on the lumbar spine of the movement, the obese to protect the lumbar spine more suitable.
Walking
Walking has always been a very simple and effective aerobic exercise, but also suitable for every obese people as the first choice of exercise. The U.S. has a lot of fat people, so there are many ways to lose weight. The United States for their own domestic obesity rate is rising year by year, the development of a crowd movement of large-scale community intervention programs, calling on Americans to walk more than 2,000 steps a day, or less than 100 kilocalories of energy intake.
In addition, the weight loss effect of walking is also good. Studies have shown that adhering to a 4% 5% reduction in daily energy intake, or walking for 20 30 minutes, can have a better effect on weight maintenance.
Swimming
In terms of ways to lose weight, many experts recommend swimming more. For obese people, swimming is a good exercise to protect the spine. Swimming, the body spine will be changed from the original standing vertical state to a horizontal state, thus greatly reducing the burden on the spine, can effectively reduce the cervical spine and lumbar intervertebral discs within the pressure. If it is a breaststroke posture, the exhale should be low, inhale when the head and neck to backward, so the head and neck is always in a state of a dip and a tilt, not only can promote the cervical spine around the repair of muscle and ligament, but also comprehensive activities of lumbar vertebrae joints, so can effectively prevent and control cervical spondylosis and lumbar spondylosis.
3 4 times a week, each 30 60 minutes can, should not be too long.
Dancing
Follow the song and dance, hand dance with feet, 3 4 times a week, is also a good way to lose weight. It is important to note that you need to warm up sufficiently to prevent sprains and other sports injuries; about 20 minutes each time you dance is enough, you may want to move a little bigger.
Cycling
Cycling 3 or 4 times a week, each time for half an hour, can make the body get enough exercise, on average, can burn 10 kilocalories per minute.
Housework
Doing housework is also an effective way to lose weight, can help consume the body's excess calories, if the 15 minutes of housework is converted into walking steps, then mopping the floor is equivalent to walking 1600 steps, cooking is equivalent to walking 1250 steps.
How to protect the lumbar spine during weight loss exercise
The intervertebral discs are located between each of the two vertebrae, and can cushion the pressure on the spinal column during exercise, absorb shock, and protect the spinal cord, as well as assist in the lumbar region to complete the back and forth flexion and extension, and left and right rotational movements. For fat people, due to the lumbar spine wrapped in thick fat, the adaptability will be poorer. Therefore, obese people must pay attention to the following points to protect the lumbar spine when exercising.
Choose the exercise program that suits you, with the main basis of not increasing the burden on the lumbar spine.
To be gradual, do not suddenly increase the amount of exercise. If you suddenly do a lot of exercise, it will add too much pressure to the lumbar spine in a short period of time, resulting in the lumbar spine can not withstand.
With a waist protector, the supportive effect of the waist protector can reduce the occurrence of muscle strain, lumbar sprain and other accidents due to sudden force within a certain range, which is conducive to the protection of lumbar vertebrae in obese people's sports.
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