How to keep the lumbar spine healthy?

Some habitual actions in daily life are often ignored, but it is easy to cause lumbar injury or lumbar disc herniation and relapse, which should be paid attention to in time. When washing, the correct posture should be to kneel down and then bend forward, which can greatly reduce the pressure on the lumbar intervertebral disc. Besides, don't put the washbasin too low. When washing clothes, the position of the basin should not be too low to prevent the waist from leaning forward excessively. Don't straighten up immediately after washing. You should do some exercise and then straighten your waist to prevent sprain. The clothesline should not be too high, so as not to overstretch the waist. You'd better prepare more pots when washing clothes. Don't bend over to get clothes, carry water back and forth. The height of kitchen utensils should be appropriate to avoid hurting the waist. When coughing or sneezing, it is best to straighten your waist, hold your chest out and support your waist. Pay attention to what you can do when moving heavy objects. If you think you can move them, don't use too much force. Move your waist first, and you are lucky, then slowly lift the heavy object, move it in place and gently put it down. The height of the seat should be appropriate. Don't sit on a small bench or low sofa. The height of the seat should be greater than 90 degrees between the thigh and the upper body. The correct sitting posture should be straight waist, chest-containing and back-pulling. It is best to put a cushion under the backrest to help maintain the physiological curvature of the lumbar spine. Watch TV or do other things, don't spend too much time in one posture. Standing up every hour or so to relax the tense lumbar muscles can effectively prevent low back pain. Pay attention to rest, combine work and rest to prevent excessive fatigue; Prevent the waist from being stimulated by trauma, cold and other adverse factors; Proper physical exercise, especially strengthening the waist muscles. These measures can effectively prevent and slow down the strain of lumbar muscles and intervertebral discs. ● The spine can be said to be the pillar of the human body and plays an important role in health. A schoolbag that is healthy for the spine is very important for students, but it must be understood that good posture and moderate exercise can not be ignored, otherwise no matter how expensive the schoolbag is, it will be useless. Pay attention to spine health care: 1, pay attention to the posture of sitting, standing and walking: "Sit" with the upper body straight, the lower jaw slightly retracted and the lower limbs close together; Stand with your chest out, your back straight and your legs upright; "Go" with head up and neck straight, chest out, waist straight and abdomen closed. 2. Don't keep the same posture for a long time: don't be too close to the display, keep it 50-70 cm; Don't work with one hand; We should adjust the reasonable time and maintain the correct posture when working at the desk. 3, pay attention to sleep: develop a good sleeping position, lying on your back or side is appropriate; Try to ensure 8 hours of sleep; To choose a suitable pillow, the height of the pillow should be 10 cm. 4, usually pay attention to wearing: try to wear high heels as little as possible to avoid low back pain caused by excessive contraction of back muscles; Avoid long-term use of narrow-band underwear or small-size underwear. It is easy to cause "underwear syndrome", which leads to poor chest contraction and relaxation, thus affecting respiratory function. There are symptoms such as chest tightness and shortness of breath. 5, pay attention to diet: drinking tea is good for spine health; Drinking more milk is beneficial to prevent spinal diseases; Never drink too much. 6. Drivers should pay attention to adjusting the steering wheel: try not to drive more than 1 hour, and don't adjust the air conditioner in the car too low. 7. Avoid rough massage: In the process of massage, the technique should not be too rough. When applying irritating medicine massage, we should pay attention to avoid skin diseases and beware of "stepping on the back" to avoid fracture and joint dislocation. 8. Pay attention to the adjustment of emotions and the release of psychological pressure: release the pressure in your favorite way and ease the difficulties and problems in your work and life. Exercise beneficial to spine health: 1, swimming: lose weight and relieve the joints that are usually under pressure, especially the waist; 2. Mountaineering: The strength of the lumbar muscles also has a good stabilizing and protecting effect on the spine, preventing the occurrence of neck and low back pain. 3. Take a brisk walk. The latest research data show that walking at a faster speed has a good effect on spinal function exercise, promoting cardiovascular system vitality, improving respiratory muscle function, reducing blood cholesterol content and avoiding hypertension. 4. The neck movement head drives the neck, turning clockwise for 5 times, and then turning counterclockwise for 5 times. Increase the mobility of cervical vertebrae and surrounding soft tissues. 5, neck and shoulder movements, hands crossed, elbows bent flat on the chest, palms down. Turn right, look at the right elbow, and vice versa; Push vertically to the top of your head, palms up, head and neck completely backward, and look up. Efficacy: Activate cervical vertebra, shoulder joint and neck and shoulder muscles, and relieve neck and shoulder fatigue, soreness and discomfort. 6, chest expansion exercise, hands clenched fists elbows bent flat on the chest shoulder height, arms crossed in a folded posture and tried to hold forward, while the head and neck bent forward, including the chest (deep exhalation); After a short pause, turn outward and then expand your chest, head and neck back, chest out (deep inhalation), and recover after a short pause. Efficacy: activate thoracic vertebrae, pectoralis major and scapular muscles, relieve fatigue, soreness and discomfort in scapular area, increase respiratory capacity and stimulate gas exchange. 7. Turn around and stretch your waist: fully relax your waist and hands, turn left respectively and look at the left front; After a pause, reverse the direction. The rotation range should not be too large and the speed should not be too fast to avoid sprain. In the process of natural lateral waist swing, the waist can be properly exercised and relaxed. Efficacy: Exercise and operate the spine and joints in various parts, thus eliminating physical fatigue, abdominal distension, numbness and backache.