1. Action and posture
Good sitting, sleeping or standing posture on weekdays, plus regular exercise, will help to relieve the state of low back pain to the maximum extent. It should be noted that regular exercise is good for your health, but the key is not to strain your back muscles.
2. Surrounding environment and back injury.
Ensure the safety of your home and work environment and avoid waist injuries as much as possible. When you take part in activities that are easy to trip and slip, you should minimize the risk of back injury.
If you have long-term low back pain or spinal diseases.
In this case, you can still do exercise, but please consult a doctor or physiotherapist first. They will provide corresponding guidance and treatment according to your actual situation to meet your exercise needs.
4. Develop muscle strength and flexibility
Your abdominal muscles and back muscles work together to provide support and strength for your spine. The strength and flexibility of the hips and thighs help to keep the pelvis aligned.
Exercise regularly
Swimming, walking and cycling can make your muscle function work better. It should be noted that if you are worried about whether the new exercise mode is suitable for you, please consult your doctor first.
Avoid standing for a long time.
Try to avoid standing or bending for a long time. Standing for a long time hurts the bone, and standing too much is bad for the bone. Because when standing, the bones are stressed, but the blood circulation slows down and the bones can't get enough supply. When you go to work, you should seize the opportunity to walk more, and it is best to sit down.
7. Seat back
Chairs need to have a good backrest design and use chairs with appropriate heights. When you sit in or leave the chair, keep your back muscles in a state of tension. This is to prevent your waist from being uncomfortable and injured when you easily twist your spine into a strange shape. Of course, it is best to buy a chair with ergonomic design.
8. quality mattress
Mattress is very important, it can provide enough back support for a person when sleeping. Replace a mattress with moderate softness with a mattress with strong hardness, and support your neck with a pillow, but don't put your head and neck at a strange angle.
9. Lifting and bearing
Operating elevators and carrying work are the most common jobs that cause waist injuries and pains. Don't overload your waist. Due to the nature of the work, the workplace is legally obliged to provide corresponding equipment to carry out the work safely. If you feel dangerous, talk to the boss.
When handling, please make sure that your back is straight and your knees are bent to reduce the gravity pressure. If you think there will be problems in the handling process, please ask for help, and don't risk hurting your back.
10. Weight increase
If you are overweight, it will put a lot of pressure on your back muscles, and losing weight will obviously change your back pain and discomfort. A healthy weight will make you more energetic.
Smoking and back problems.
Smoking leads to the decrease of oxygen content in spinal cord tissue. If you have spinal cord injury, the reduction of oxygen content will hinder the healing speed of low back injury. ?