How to maintain the lumbar spine that often drives?

1, the lumbar spine is straight and bears the greatest pressure, which is not good for the waist. When sitting, the waist is the most laborious, because all the strength of the upper body is in the waist. Therefore, for people who often drive, it is very important to learn to adjust the seat to the best comfort. The results show that the driver's seat is the most waist-protecting when the sitting surface and backrest are inclined about 100 degrees. Because when people lean on the back of the chair with an inclination of 100 degrees, their bodies will lean back slightly, which is just in line with the natural curve of our waistline, and at this time, the bulge designed on the back of the car seat can best reduce the pressure on the waist.

2. If you want to drive a long-distance bus, it is recommended to put a small cushion on your back to better protect your waist.

3. Do more stretching exercises when you are free, or ask your family to help you pinch.

4. Prepare two empty oil drums in advance, and fill them with some water according to your own strength. Stand up straight, with your feet naturally open as wide as your hip joint, with your hands holding 1 oil drum or mineral water bottle shoulder-width, bend your knees and bend over, extend your hips back, straighten your waist, stand up straight, extend your shoulders back, tighten your shoulder blades, slightly retract your chin, pause 1~2 seconds, and then get up and repeat the exercise. Inhale deeply when your hips are extended, and exhale when you get up.

5, sitting posture, chest and abdomen, straight waist, heavy shoulders, shoulders relaxed, keep the base vertical. At the beginning of the movement, consciously control the thoracic vertebra to the cervical vertebra to bend forward slowly until the lower jaw touches the upper chest. Then slowly recover in a controlled way until the curved thoracic and cervical vertebrae straighten. Exhale when the thoracic spine bends forward and inhale when it recovers.

6, sitting posture, chest, abdomen, straight waist, heavy shoulders, arms raised forward and shoulder height, including chest, shoulder blades together to do forward pull action. Keep your shoulders still, hold your chest out, retract your shoulder blades until you hold your chest out completely, and repeat the whole set of movements.

7. Don't bend over for a long time. For example, some jobs need to bend over for a long time, such as carpentry and hoeing. In these jobs, the pressure on the lumbar intervertebral disc when standing is more than double! If you bend down to lift water from the well, the waist pressure can be increased by 5 times! Therefore, the incidence of long-term bending, low back pain and disc herniation is high.

8. Get up and walk every 20 to 30 minutes to form good habits.

9. Before exerting your strength, you should move your waist and exert your strength slowly. For example, when lifting heavy objects, be prepared first, and don't make sudden efforts.

10, any ball games and unilateral sports are prohibited for people with lumbar disc herniation. Intense exercise will also tear the fibrous ring wound of lumbar disc herniation and rupture, which will aggravate the protrusion.

1 1. When sleeping, the height of the pillow and the hardness of the mattress should be moderate, and the hardness of the mattress should be comfortable.

12, the waist should be cold and warm, and hot compress can promote blood circulation and help relieve pain symptoms.