Foreword:
According to a survey data, different standing postures and sitting postures bring different pressures to human back intervertebral discs. For example, when standing, the intervertebral pressure is 100 unit, when standing and bending down to take things, the pressure rises to 200 units, and when sitting and bending down to take things, the pressure is as high as 275 units! It can be seen that the greater the pressure, the less it can be used for too long. Because the longer you use improper posture, the greater the damage to your back! Moreover, the stimulation of pain not only makes individuals unbearable, makes patients unable to work and live normally, but also causes huge productivity and national economic losses to families and the whole society!
Among all patients with chronic pain, patients with low back pain account for the highest proportion. In the past, Taiwan Province Province belonged to an agricultural society. People worked hard and made a living by farming or labor. Their daily diet was mostly light vegetables, with little fish or seafood and shark's fin, so there were few cases of chronic diseases or backache. However, the age series has entered 2 1 century, the life span of human beings has increased, and the society has also entered an aging stage. People enjoy the prosperity and progress of society, the work pressure is multiplied, the diet is westernized, the amount of exercise is reduced, and people's physical health naturally declines! Aging, the increase of chronic diseases and backache have become unavoidable diseases for people from all walks of life!
Who is prone to backache?
Those office workers and porters who don't like sports and are weak are the most prone to backache! In fact, young people, adults and the elderly are all possible ethnic groups. In particular, workers who stand for a long time, sit for a long time or bend over to carry heavy objects for a long time, such as drivers, shop assistants, porters, nursing staff, computer families, etc., are most likely to cause backache due to fixed posture or incorrect posture; Another factor may be internal anxiety, dissatisfaction with work or family disputes, or frequent insomnia. Long-term depression and depression will make people nervous, and long-term compression of back muscles will also cause muscle pain, which will aggravate depression and anxiety!
How to treat lumbago?
1. Exercise therapy: Exercise can increase the flexibility of muscles and joints, and also enhance the strength and endurance of muscles, thus improving the blood circulation of the whole body and relieving physical and mental stress. So is exercise. What's the punishment? Plague invasion? Scandium acetate? M Chili m:? I'm afraid to go. Why? The shell is white and beautiful, which is very awkward.
2. Massage therapy: Massage helps to release or relieve physical and mental stress and relieve tense muscles, so it is also one of the important methods to eliminate backache.
3. Traction therapy: For patients with disc herniation and lumbar intervertebral foramen stenosis, this method is helpful to expand the distance between vertebral bodies, avoid the compression of nerve by bone spurs or cartilage, and help to relieve pain symptoms.
4. Acupuncture therapy: Acupuncture can promote qi and blood circulation, and has analgesic effect, which is quite effective for acute pain. For patients with chronic lumbar muscle strain, local warm moxibustion can relax muscles and activate collaterals.
5. Physical therapy: including ultrasound, electrotherapy, cold and hot compress and other methods. Ultrasound can penetrate deep muscle tissue and generate heat energy, which is helpful to relieve pain and reduce swelling. Electrotherapy is to use electrical stimulation to make muscle cells move regularly and relieve muscle sclerosis and pain. Cold compress is suitable for acute pain in one or two days, and has the effect of relieving pain and swelling; Hot compress is more suitable for chronic pain, which can improve local circulation and enhance tissue recovery.
6. Drug treatment: For patients with local blood stasis and heat pain, drugs that promote blood circulation, reduce swelling and clear heat can be applied externally; If there is no pain due to blood stasis, traumatology ointment can be used externally. Generally, non-steroidal anti-inflammatory painkillers are the main method of oral administration, so please consult your doctor before using oral drugs.
1986, Americans lost $79 billion because of pain. There is no official statistics in Taiwan Province Province at present, but if it is roughly estimated, the loss of 1986 is about1600 million USD! And this loss accounted for 6% of GNP of that year (please see the data of accounting office for details). I believe that individuals, enterprises and governments should pay attention to it and control it as much as possible!
In fact, it is not difficult to stay healthy for a long time as long as you can keep regular exercise and avoid soreness. Everyone knows this truth, but it is really difficult to keep exercising. Unless you are sick, you will start exercising, and you will find its benefits after exercise. Therefore, we should especially call for early exercise to prevent backache. After all, prevention is better than cure! We also want to remind everyone to pay attention to preventing sports injuries and choose lightweight sports-Tai Chi and Qigong as health care exercises to keep healthy.
Say goodbye to back pain
Low back pain is a common symptom of modern people. According to the statistics of the Health Insurance Bureau, 1987, the medical expenses in this area amounted to 3 billion, and more than 2 million people were treated for low back pain. The Health Insurance Bureau said that the golden course of treatment for backache is within three months after onset. Therefore, if people have low back pain, they should try to treat it during this period. Even if you receive the same rehabilitation course, the effect is far less than immediate treatment.
The causes of upper back pain syndrome, except for a few cases caused by British disease (such as gastrointestinal discomfort), are mostly caused by careless posture in daily life or bone spur aging or trauma, and most of them are caused by excessive back pressure due to bad posture in daily life and incorrect movements.
Therefore, in order to prevent backache, the best way is to avoid incorrect posture and develop regular exercise habits, especially to exercise the waist and strengthen muscle endurance and softness.
Lai, a rehabilitation doctor at National Taiwan University Hospital, said that regular exercise habits should be developed in daily life. Exercise is equal to the cost of improving health, while avoiding incorrect posture in daily life.
In order to avoid incorrect posture, the key points to pay attention to include: when lifting heavy objects or picking things up on the ground, try to bend your knees instead of bending over; ; Don't take things, pull things or lift things in an asymmetric posture; Avoid keeping the same posture for a long time, because after any static posture is kept for a period of time, the muscles in this part are prone to fatigue, and at this time, if the posture is slightly incorrect, the muscles are prone to strain.
As for the treatment policy, "pain" is a signal of the onset of diseases, especially musculoskeletal diseases. As soon as the pain appears, the first thing to do is to rest immediately so as not to aggravate further injury. Then find a specialist who has undergone rehabilitation training (such as rehabilitation, orthopedics, neurology or plastic surgery) for detailed diagnosis, diagnosis and treatment. If there are no symptoms of nerve compression, local hyperthermia or electrotherapy for 20 minutes every day until the symptoms improve. However, it should be noted that hyperthermia, especially electrotherapy, is not suitable for patients with long cancer, metastatic bone cancer or infectious spondylitis in the spinal cord cavity. (Author: Lin Jialiang)
Back pain and symptoms of back pain cumulative injury
Many housewives do housework with incorrect posture for a long time, which is easy to cause cumulative injuries and become chronic symptoms. Low back pain is the most common clinical manifestation. At this time, it is necessary to seek medical attention as soon as possible, use drugs to relieve pain, and cooperate with appropriate physical rehabilitation to avoid permanent damage to musculoskeletal tissue.
Recently, Ms. Wang next door often feels backache. At first, Ms. Wang didn't care, but this is a common problem for the elderly. When she gets old, she will naturally have pain on her left side and her right side. So she went to the drugstore to buy a sore medicine cloth and put it on it. When the pain eased, she felt better. She never thought of asking for help from doctors and rehabilitation workers, or even that it might be a sign of cumulative injury.
Until one day, Ms. Wang squatted in front of the washbasin to wash clothes as usual. Talking and laughing with Ms. Liu next door, she suddenly remembered that the hot water in the kettle was about to boil and was about to get up and turn off the gas. At this moment, a strong tearing pain hit the muscles behind her waist, and Ms. Wang burst into tears on the spot. If it weren't for Ms. Liu's help, Ms. Wang couldn't stand up at all. At this time, I was alert to the situation and didn't go to the hospital for help. The doctor said it was the cumulative injury caused by working in an incorrect posture for a long time. Fortunately, I went to the doctor as soon as possible, otherwise there would be many sequelae.
In fact, many housewives in Taiwan Province Province have the same problems as Mrs. Wang. Doing housework in an incorrect posture for a long time is easy to cause cumulative injuries, which will turn into chronic symptoms with different degrees of influence. Ms. Wang's situation is that because she washes clothes in a bent posture for a long time, her back muscles are overstretched and tired, so she has symptoms of backache, just like someone is pulling her muscles.
In the past, when medical knowledge was not popular, it was easy to be ignored as a "normal phenomenon", or to turn to the national martial arts museum for help, thinking that it would be okay to put up a cloth. In fact, if you don't seek medical attention in time, it may cause permanent damage to musculoskeletal and other tissues. In this case, you should seek the help of a rehabilitation doctor as soon as possible. With the help of drugs, you can not only relieve the pain, but also reduce the state of excessive muscle tension and avoid permanent tissue damage. In addition, there are physiotherapists in the rehabilitation department, who can provide physical therapy, such as electrotherapy and hyperthermia, to relieve pain symptoms and help injured tissues recover. Occupational therapists can provide auxiliary wood or appliances to correct incorrect joint posture and make suggestions on the transformation of home living environment.
In fact, if we can pay attention to some small details in our daily activities, we may minimize the probability of cumulative injuries. As the saying goes, "Prevention is better than cure". Taking Ms. Wang as an example, here are some suggestions to improve her living environment and working habits:
1. Raise the washing table to waist height: When using the traditional washing method, whether sitting or standing, adjust the washing table to a position slightly higher than the waist to avoid bending posture and excessive and continuous stretching of back muscles. When considering the washing machine, if the economy permits, you can choose the drum washing machine and pad it to the height of the chest, and you can also avoid bending down to get clothes from the washing machine.
2. Use a chair with a backrest or put something on your back: when you have something to support your back, it can reduce the burden on your muscles. Therefore, in addition to taking the initiative to do housework, such as sweeping the floor and mopping the floor, as long as it takes a long time to do work, such as cooking dinner, it is best to choose a posture with a support on your back. In addition, the support for your back should be at least shoulder height, so as to have better support effect.
3. Use long-handled tools: When sweeping the floor, mopping the floor and lifting the lid of the trash can, there will also be bending movements. We can choose to use a longer handle or stick a long stick on the trash can, and try to compensate the angle needed for bending with elbow movements, at the left and right waist.
4. Moderate rest: If you work for a long time, you should get up and do a simple stretching exercise for about 20 minutes before continuing to avoid long-term muscle tension and get a chance to relax.
5. Maintain proper exercise in peacetime: Moderate exercise can train muscle strength and endurance, make muscles less likely to feel sore and tired, keep muscle cells active, and accelerate the recovery of injured tissues. However, exercise prescription must follow the advice of doctors or rehabilitation personnel (physiotherapists and occupational therapists), otherwise it may become a secondary injury.
6. Take balanced nutrition: In addition to developing exercise habits, balanced nutrition intake can make musculoskeletal tissues grow normally. If we pay more attention to these points, I believe it can help us stay away from the ranks of families with low back pain.
(Author Xu is a functional therapist in Bali Sanatorium of the Ministry of Health)
How to eliminate postural lumbago?
Postural low back pain is mainly caused by bad posture in work, study and daily life. Therefore, to eliminate postural low back pain, we must first improve our posture in lying and walking. The second is the correction of bad posture. Here is a detailed introduction to the training method of posture correction:
1. Sitting training: The patient sits on an ordinary wooden chair with a backrest, and the hips and knees bend 90 degrees. The lumbar spine and backrest should be as close as possible, leaving no gap, which can reduce the flexion of the lumbar spine. Patients who can't reach this posture can choose a chair with a protrusion in front of the backrest to facilitate training.
Second, the standing posture training: the patient's back is close to the wall and stands upright, with the principle that no hand can reach between the lumbar spine and the wall, and then gradually bend his hips and knees. This is the second step of seat-based training. Only by maintaining the upright lumbar curvature can we maintain a good functional state in walking, sports and heavy load activities.
3. Walking training: On the basis of sitting and standing training, carry out waist posture training when walking. The method is as follows:
(1) Put a notebook or other items that are easy to slide on your head, and step forward on the premise of keeping the lumbar spine vertical and trying not to make the items on your head slide.
(2) Take a light object in each hand, keep the lumbar spine straight and step forward at the same time.
Lumbar posture training should be a routine treatment for patients with postural low back pain, which needs to be adhered to. In addition, this posture training can also be used for patients with lumbar disc herniation accompanied by changes in lumbar physiological curvature.
Choose a suitable working chair.
Health is a great motivation for work, so it is very important to choose a suitable working chair for yourself.
A suitable working chair must meet the following conditions:
◆ Chair back
1. height: it doesn't have to be above the shoulder. For some people, too high a chair back will interfere with work.
2. There must be curvature to support the lumbar spine. Don't put a pillow behind you, it will be self-defeating and cause discomfort.
◆ Chair seat and chair cushion
1. width: when sitting down, leave at least one inch of space on both sides.
2. Depth: Based on the principle of being able to accommodate the whole buttocks and thighs, leave a certain space behind the knees to avoid local compression of the knees and thighs.
3. Cushion: It is best to have a little curvature in front, not a hard square edge.
4. Height: It is best to adjust it. In addition to the height of the workbench, the user's thigh angle should be roughly parallel to the ground, the knee position can be slightly lower than the hip, and the feet can be completely attached to the ground without hanging.
◆ Handrails
Height: not too high, otherwise it will lead to shoulder height. If the armrest will make it impossible for workers to draw the seat closer to the workbench, or affect the activities in the left and right directions, it is best to find an armrest with adjustable height or detachable.
◆ adjustability
The adjustable chair design includes: the height, depth and inclination of the chair seat, the height and inclination of the chair back, and the height and width of the armrest. Adjust several times to achieve the most comfortable state. Pneumatic adjustment is easier to use. Preferably, the adjustment lever can be easily manipulated when sitting.
◆ Stability
The cardinal number should be stable. If you need to turn over frequently at work, use a chair with casters, and five-point support is more appropriate. Make sure that the design of casters is suitable for the floor type of your workplace.
◆ Materials
The leather is easy to clean and the fabric is breathable, each with its own advantages and disadvantages. Don't be too soft on the back and cushion.
◆ Special work needs
If your workplace is on a production line, a counter, a laboratory, etc. And you need to sit and stand alternately at work. When you often get up and take things, it is more suitable for sitting and standing with a high height and designed to lean forward.
The kneeling chair is designed to lean forward, which can cushion the knees and better maintain the good posture of the spine; However, the overload of knees and lower limbs often causes different pain problems; The height of the workbench should be considered to obtain the best working posture. (Dr. Liang Huiwen, Rehabilitation Medical Association)
To prevent low back pain, we should start with improving the workplace environment.
Miss Wang has been working as a computer clerk for one year. Recently, she feels backache, especially the longer she works, the more serious the pain symptoms are. After outpatient examination, it was found that it was chronic muscle ligament strain, and the cause was related to long-term sitting and working and repeated exercise. Therefore, in addition to prescription drugs and physical therapy, she is also taught some stretching exercises to reduce muscle fatigue, and it is suggested that she spend a few minutes doing exercise during the break to reduce muscle fatigue caused by keeping the same posture for a long time. But Miss Wang's first reaction to this suggestion is: "It's strange to exercise in the workplace." This sentence made me think deeply
People spend a lot of time in their lives in the workplace, so the promotion of health promotion programs in the workplace has received more and more attention and promotion in recent years. The projects that major domestic enterprises often publicize for employees include: promoting physical fitness, weight, hypertension and hyperlipidemia control projects, and quitting smoking campaigns. However, the musculoskeletal system-related diseases such as shoulder, neck, upper arm pain and low back pain caused by work have attracted more and more attention because of the increase in incidence. Countries in Europe, America and Japan have begun to formulate laws and regulations on this system, instructing employers to improve working environment and processes, and providing preventive solutions for employees.
For example, in view of occupational low back pain, in addition to stipulating the maximum load-bearing limit of employees, health knowledge of low back pain care is also taught to employees, and fitness aerobics is promoted during the rest time before or during work.
In the past, this kind of class similar to low back pain was implemented in hospitals in China for patients with low back pain. However, many patients often have low correlation with work, can not fully apply what they have learned, or the objective environment can not cooperate with the improvement, so low back pain often occurs repeatedly. Therefore, if the knowledge and exercise of low back health care can be popularized in the workplace and truly implemented in our work and life, coupled with the improvement of the project by the employer, such as changing the height of the workbench to avoid bending over for a long time, improving the workflow, reducing unnecessary handling, or replacing manual handling with machines, adopting the rotation system to avoid doing the same repetitive work for a long time, thus reducing the exposure risk.
According to foreign research results, this multi-faceted intervention can not only reduce the incidence of low back pain, reduce medical expenses and employee absenteeism, but also improve productivity and enhance employees' centripetal force to the enterprise.
(Dr. Hong, Hong Kong Rehabilitation Medical Association)
Back pain, you shouldn't be patient!
Low back pain has become a common problem all over the world. Office workers who operate computers all day, clerks who have to stand to serve customers, and busy salesmen all face the pain of backache. Why can't doctors handle this problem properly?
According to the latest research report in the Journal of British Medical Association, during the ten years from 1987 to 1997, although the serious back pain problem that caused mobility inconvenience decreased by 0.7%, the proportion of back pain affecting the general public increased by 12.7%.
In order to understand the real impact of low back pain on the general public, researchers at Southampton University conducted a survey among 2667 people aged 20-59, especially during the period of 1987 ~ 1988. * * * 59% people participated in the whole study. The second study was carried out in 1997 ~ 1998, and 363 people aged 20 ~ 59, * * * 57% participated in the whole study. The results showed that within one year of the interview, the proportion of respondents' back pain was 36.4% in the first study of 1988, and increased to 49. 1% in the second study of 1998. From the perspective of men, women, economic class and living area, the proportion of low back pain is getting higher and higher.
Researchers believe that there are two main reasons for the increase in patients with low back pain. First of all, modern people pay more attention to their own health, so they treat low back pain as a symptom. The second reason is that modern bosses have been able to accept that back pain is a disease, so employees can make better use of the medical system to solve problems.
Receive treatment.
Are you also an office worker with bad back pain? Please go to the rehabilitation department of a big hospital as soon as possible, and you will find that you can return to work comfortably. (Dr. Zheng Huiwen, University of California, USA)
Low back pain: five skills to prevent pain
Low back pain is the biggest headache for women. Compared with men's backache, men can greatly improve the symptoms of backache as long as they improve their sitting posture and strengthen warm-up exercises before exercise. But women's low back pain also involves the maintenance of physiological period, the choice of shoes and the design of kitchen activity space.
When you have a backache, the smartest choice is to ask a rehabilitation doctor for examination immediately; But for women who are busy at home, the correct rest posture can give you appropriate relief when you have no time to see a doctor. When you feel low back pain, I suggest you:
First, it is best to lie on your side, bend your body and lie on the mattress. When the mattress is too soft or too hard, it is best to adjust the hardness of the mattress. If you are used to lying on your back, you should put a pillow behind your knees to raise your feet slightly.
Second, take a bath with warm water for no more than fifteen minutes. It is best to use hot spring powder, bath oil or essence sold in the market to relieve the pain of low back pain.
Third, check your shoes. Put away the shoes with sharp points and heels higher than five centimeters and high quality materials. Wear flat shoes with round heads or square heads, and multifunctional sports shoes are also suitable for wearing.
Fourth, check the height of the kitchen countertop. Try to match your height and choose the right logistics platform. This part can be tried in major kitchen utensils exhibition centers to understand the influence of various heights of counters on their housework.
5. Increase calcium intake, eat more soy milk, tofu, yogurt, milk and other foods, and slow down bone loss by supplementing calcium, thus avoiding the occurrence of osteoporosis.
A lifestyle that relieves low back pain can only treat the symptoms, not the root cause. I suggest you see a doctor immediately when the low back pain attacks, so as to really solve the low back pain problem! (Dr. Zheng Huiwen, University of California, USA)
Do you have any experience with back pain?
According to statistics, about 70%~80% people have experienced low back pain all their lives. When you have this problem, you should pay attention to maintenance besides getting sick and seeking medical treatment. The following are some matters needing attention in daily life for your reference:
★ Correct sitting posture:
1. Keep your upper body straight and your back straight when sitting.
2. The choice of chair is very suitable for those who are hard, have a backrest and can support their backs. When you sit down, your knees are slightly higher than your hips, your feet are flat on the ground, and the chair should be wide enough to support your thighs.
3. Avoid sitting in the same position for too long, and exercise every one to two hours if necessary.
U standing and walking:
1, when standing, be sure to move your hips forward first, and then stand up to avoid standing too far ahead.
2. Stand up straight, raise your head, close your chin, abdomen, tighten your hips and hold out your chest.
3. When going up and down stairs and entering and leaving the threshold, be sure to measure the height first. Don't be careless, lest you trip and hurt your waist.
4. Avoid standing for a long time. If you have to stand for a long time, you can rest your feet with a footstool, which will also reduce the burden relative to your waist.
When changing lanes while standing, you should move your feet first, then your body.
U rest and sleep:
1. Choose a suitable bed, which is ideal for a flat and solid mattress. Usually, add a quilt, blanket or cushion on a 3/4 inch thick wooden board. The bed surface should be wide enough, too narrow is easy to cause discomfort.
2. It is better to sleep on your side, with your hands in front of you, your knees bent and your hips bent. When lying flat, be sure to put a pillow under your knees, raise your lower limbs, lay your lower back flat, and don't hold your hands high above your head.
3. Pay attention when getting on and off the bed: before getting off the bed, lie on your side by the bed, bend your knees to the edge of the bed, move your body through your hips, sit up straight, and support your weight with your hands. When you go to bed, sit on the edge of the bed, bend your elbows and lie on your back. After bending your knees, move your legs to the bed surface.
U carrying heavy objects or articles:
1. When lifting heavy objects, use cranes or other tools as much as possible to reduce the chance of back injury.
If you have to move heavy objects, the method should be correct. You must bend your knees, lower your legs, try to keep things close to your body and stand up slowly; Don't bend over to pick up things, and don't twist your back when lifting heavy objects.
Don't go over other things when you take something, and don't stretch out your hand to touch it but do it reluctantly. Don't open or close the window through the furniture.
U disk:
1. Prepare the driver's seat before driving, so that the knees are bent higher than the hips, so that it can be easily operated when both feet step on the accelerator and then brake. If the seat is too soft, you can prepare a seat that supports the waist. The height of the headrest on the seat can be adjusted, focusing on comfort.
2. When driving, the waist should lean on the back of the chair and the upper body should be straight. Don't lean forward and fasten your seat belt.
When driving for a long distance, it's best to stop for a walk every hour, exercise and relax the tension.
U work and family:
1. Sitting or standing for a long time needs to change posture and exercise every once in a while (one to two hours). If you work hard, you will only tire your muscles.
2. When doing housework, such as washing dishes and using a vacuum cleaner. Please don't bend too much, try to bend your knees slightly and keep normal lumbar curvature.
U movement:
1. Get into the habit of regular exercise, such as walking, swimming, aerobic dance, soft exercise or back exercise, to keep healthy.
2. Warm up before every exercise, and then change from slow to fast.
3. Avoid overstretching your back during exercise, such as bending over, jumping up or suddenly lifting your legs.
4. When exercising, if there are signs of back pain, you should not be careless, and you should seek medical attention immediately to avoid its deterioration.
U other:
1. Using a belt or lumbar support can limit the movement of the spine, reduce mechanical stress, correct bad posture, and help relieve pain.
2. Avoid collisions, sudden jumps and twists, and don't climb and lift weights.
3. To prevent constipation, you can eat more fresh fruits and vegetables and high-fiber foods.
4. Keep proper exercise.
5. Women should not wear high heels.
6. Keep a happy and relaxed mood.