Lumbago and leg pain is a syndrome composed of many diseases, and its etiology is extensive and complicated. Although some of them have received reasonable and correct treatment, it is difficult to eradicate the symptoms. Among manual workers, 63% can't work normally because of low back pain. Therefore, how to reduce the incidence of low back pain is very important.
(1) Strengthen health education.
Low back and leg pain includes many diseases, most of which can be prevented.
Prevention work should first let everyone know the correct spinal physiology, correct labor posture, pay attention to labor protection, avoid accelerating the degeneration of lumbar intervertebral disc and spinal facet joints, and avoid strain.
Secondly, students should pay attention to whether there are congenital or idiopathic spinal deformities, such as spina bifida deformity or spondylolysis. Take preventive measures as soon as possible; Workers engaged in strenuous lumbar sports should pay attention to whether there are pedicle fractures. If there is such an injury, it is necessary to strengthen the protection of the back to prevent repeated injuries; The elderly should pay attention to whether there is osteoporosis. If you have this disease, you should treat it as soon as possible and exercise properly.
(2) Correct bad living habits
In housework, the height of the operating table should be appropriate to avoid excessive bending.
If you have to bend over for too long, you need to change your posture regularly and do stretching and relaxation activities for 5 ~ 10 minutes.
Maintain correct standing and walking posture. The correct posture is to hold your head high, your eyes droop naturally and shoulder-high. Never walk or stand with your head down and your chest covered.
To develop a good sleeping posture, under normal circumstances, it is ideal to keep the head and neck in a natural supine position, lying flat on a high-density Simmons with a wooden board or a wooden board as a cushion, so that the knees and hips are slightly flexed. This can make the muscles of the whole body relax and the joints and ligaments get maximum rest. If it is a lateral position, the head and neck, knees and hip joints should also maintain the above posture.
In addition, it should be noted that you can't sleep on a soft bed without a pillow, otherwise changing the normal physiological curve can directly cause low back pain and cervical spondylosis.
(3) Prevention and treatment of virus infection
A cold can induce and aggravate low back pain and leg pain. Taking an active part in physical exercise can prevent colds. Active treatment of colds can relieve lumbar myofascitis and low back and leg pain.
Avoid cold and dampness: when people are resting outdoors, they are prone to catch cold because of the changeable temperature, which will cause back muscle spasm or rheumatic changes, resulting in imbalance of internal and external balance of lumbar spine and inducing symptoms. Therefore, people should not only avoid cold attacks in their lives, but also keep the environment dry and ventilated.
(4) improve labor or work posture
Avoid long-term non-functional postures. Some jobs need to bend over for a long time, so that the lumbar spine leans forward for a long time, the tension of sacrospinous muscle and lumbodorsal muscle increases, and the stress on its intervertebral disc is concentrated and the pressure increases. It is prone to lumbar muscle strain and disc herniation. Therefore, it is necessary to change the body position regularly to minimize the time of lumbar non-functional state.
Improve working conditions. Keeping any posture for too long will lead to strain, especially harmful non-functional posture. Although the staff who sit at their desks for a long time have no burden, they also suffer from low back and leg pain. If circumstances permit, they should try their best to diversify their working postures. For example, people who work at their desks should alternately straighten up or straighten up, bend down to take things and lift things, which is a better way to reduce the pain in their waist and legs at work.
Insist on interval gymnastics and do some simple gymnastics in interval, which is not only good for spine and lumbar vertebrae, but also good for internal organs and limbs.
(5) Avoid and reduce waist injury.
Trauma is closely related to the occurrence and development of low back and leg pain, and all kinds of trauma must be avoided. In case of trauma, the waist injury should be minimized.
So how to reduce the degree of trauma?
First of all, wear a seat belt when driving to prevent people from rushing forward and causing injuries due to inertia force when braking suddenly. This can obviously reduce the chance and degree of waist trauma.
Secondly, when sitting sideways facing the driving direction and sitting forward, in case of a car accident or sudden braking, it is not only prone to serious consequences such as excessive stretching injury of cervical vertebrae, but also prone to thoracolumbar fractures or soft tissue injuries. If you sit with your face forward, you can quickly change your posture at the moment of an accident ahead and avoid more serious injuries.
Furthermore, lumbar lesions should be correctly diagnosed and found in the early stage after trauma, and it is easy to find and diagnose in severe trauma. For those who are not seriously injured, we should also pay attention to the damage of lumbar transverse process, soft tissue, facet joints and ligaments.
(6) exercise strong bones
A series of physiological aging, such as spinal degeneration, lumbar muscular atrophy, osteoporosis and so on. It happens with age, which is one of the reasons for low back pain and leg pain. Therefore, physical exercise can slow down physical aging and prevent diseases.
Old people can choose walking, Tai Ji Chuan, Taijijian and other sports with less exercise and slower movements.
Young and middle-aged people can choose sports with a little more exercise, such as ball games, running and pole vault. , to enhance their physical fitness.
At the same time of exercise, besides ensuring enough calories, protein and vitamins should be fully provided in the daily diet to supplement the increased consumption due to exercise.