Squatting
When squatting too hard, or using incorrect squatting posture, it is also easy to strain the waist.
Correct squat posture: When squatting, the legs work together to support the body, and the head, chest and knees are at the same angle. The posture of squatting is most beneficial to the health of the waist. Right foot in front, left foot in back, legs together, right foot on the ground, calf perpendicular to the ground, left heel raised, sole on the ground.
Half-lying
Nowadays, young people are busy with work, and the most enjoyable thing after work is lying on the bed or sofa, playing mobile phones and reading books. However, in the semi-supine position, due to the lack of sufficient support, the original curvature of the lumbar spine will be changed, the gravity on the intervertebral disc will increase, and the disc herniation will be induced. Physiological curvature of lumbar spine is normal. Under normal circumstances, the stress points of the lumbar spine are generally at the positions of waist 4 and 5 and sacrum 1. In the semi-supine position, the lower back is suspended, the lumbar spine is in a state of folding and unsupported, the weight of the upper body is completely pressed against the lumbar spine, and the muscles and ligaments are in a state of relaxation. Without the original fixation, the spine is easy to deform, the physiological curvature becomes straight, and the intervertebral disc connecting the lumbar vertebrae will swell out over time.
Suggestion: Don't read for more than 15 minutes before going to bed, or change to a posture in which one leg is bent and the other leg is straight, and exchange after a few minutes to avoid muscle fatigue caused by pressure concentrated on one point.
bend down
Sleeping on your stomach will increase the pressure on the lumbar and cervical vertebrae. People with back pain or neck pain should not sleep on their stomach, especially on their side. To choose a pillow with a moderate height, the cervical vertebra should not be suspended, and the mattress should avoid being too soft, otherwise it will not support the spine.
Seat
In a person's life, he spends more time sitting than walking. People often say to sit down and rest, thinking that sitting is a kind of rest, but it is an exception for lumbar vertebrae. When people lie flat, the pressure on the lumbar intervertebral disc is the least; When standing, the weight of the head, trunk and upper limbs is finally transferred 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 a single support point. At this time, the pressure on the lumbar intervertebral disc is the greatest. Sitting askew, the front bow and back will lead to lumbar muscle strain, spinal curvature, myopia and other problems.
Correct sitting posture: the waist and back are straight and form a 90-degree angle with 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 protrude in the middle, with an arc transition from top to bottom and a certain hardness. When there is no cushion, the chair surface should be filled in the buttocks, so that the lumbar spine can rely on it. Never hang in the air.
stand
Common incorrect standing postures mainly include chest flexion and neck contraction and drooping shoulders. In order to balance the body, the stomach will protrude. At this time, the strength of the upper body will compress the lumbar spine, which is easy to compress the spine and peripheral nerves and affect the cardiopulmonary function. For a long time, it is easy to have backache, long bone spurs or slippage in the lumbar spine, and the knees are more prone to aging.
Suggestion: Wear less high heels and look straight ahead. Therefore, keep your waist straight when standing. From the side, the ears, shoulders, hips, knees and ankles should be in the same line, and the pelvis should lean forward slightly.
carry
Many people like to use a portable heavy object, which is easy to damage one side of the lumbar muscle and cause pain.
The correct method: share the weight with both hands, so that the lumbar spine is evenly stressed. You can't lift anything too heavy, because brute force hurts your waist the most. It is best to use tools to carry heavy objects.
bend
Bend over and put on shoes directly, which puts a lot of pressure on the lumbar spine.
Suggestion: find a chair to sit down, or squat down and wear shoes to avoid waist injury. Bending down to carry heavy objects will make the lumbar spine very "injured". The correct posture is to squat down and hold the object firmly, and then stand up gradually.
quick
Many people bounce out of bed when they wake up in the morning, even young people can easily flash to their waist because they haven't relaxed their stiff muscles after lying all night.
Suggestion: When getting up, first turn over and lie on your side, then support your upper body with the strength of your hands, then move your feet out of the bed, put them on the floor, and get up slowly.