There are a lot of fitness equipment,

Old people or parents often play there with their children.

But be careful,

This fitness equipment may hurt your waist!

It is called "waist-strengthening device" and I believe many people have tried it.

According to the doctor, there are many patients with waist injury caused by the use of "waist strengthening device" in clinic. The reason is that patients don't understand that the lumbar spine is actually a "stable" joint, and its most feared action is "twisting"!

Attention! It hurts to do so.

1, waist twisting movement

Some actions that need to twist the waist, such as golf swing and twisting the waist during exercise, all need the waist to drive the arm, so the normal waist twisting action causes long-term torsion and compression of the intervertebral disc, which is a high-risk action of disc herniation.

Suggestion: Patients with lumbar disc herniation should try to avoid doing some exercises that require waist twisting.

2. Like to cross your legs

Crossing your legs will lead to pelvic tilt, uneven lumbar pressure and lumbar muscle strain. This posture for a long time is a risk factor for lumbar disc herniation.

Suggestion: Try not to cross your legs at ordinary times, and keep your pelvis straight when you sit down, so that the lumbar spine can be stressed evenly.

3. Standing for a long time

Long-term standing work will lead to lumbar muscle tension, long-term compression of the lumbar spine, and increase the risk of lumbar disc herniation.

Suggestion: Spinning your feet on tiptoe at work can increase lumbar lordosis and relieve back muscle tension. If you stand for a long time, you can do some waist stretching.

4. Sitting posture of "old woman"

"Old woman" sitting posture refers to sitting on a sofa or stool. This will lead to the decrease of lumbar lordosis and the increase of intervertebral disc pressure. Maintaining this posture for a long time will lead to aggravation of lumbar intervertebral disc degeneration.

Suggestion: when sitting, keep your upper body straight, abdomen in, and lower limbs close together. If you are sitting in a chair with a backrest, try to keep your back close to the back of the chair on the basis of the above posture.

5. I like to lie half-lying.

Half-lying is the position that most people like. It's comfortable to read and play with your mobile phone, but this posture is not good for your lumbar spine. When lying half-down, the original curvature of lumbar spine will change due to lack of sufficient support.

Suggestion: lie flat when lying down, and sit up straight when sitting. In addition, people with low back pain should not sit on the sofa or squat on the ground, otherwise the lumbar spine will be under too much pressure.

6. The mattress is too soft

When lying flat, if the neck and waist are not supported, it will lead to muscle tension in the back, which is also the reason why many people feel uncomfortable at the waist after sleeping on the sofa or soft bed.

Suggestion: Try to choose a slightly harder mattress when sleeping, and put a soft pillow under your knees when lying flat, which can bend your hips and knees slightly and relax your back muscles.

7. Hold heavy objects with one hand

Carrying heavy objects will make the whole body tilt, the stress direction of intervertebral disc is uneven, and the muscle tension is different. One-handed exertion and uneven weight distribution will cause uneven stress on both sides of the spine, which will do great harm to the intervertebral disc.

Suggestion: In daily life, try to lift the same weight with both hands to ensure the balance of the trunk and the uniform stress on the lumbar spine.

8. Run with your back hunched

Running is a favorite exercise for many people, but abnormal running posture, especially the posture of hunching forward, will lead to a significant increase in the stress on the intervertebral disc, coupled with the pulse pressure of running bumps, which will have a greater risk to the intervertebral disc.

Suggestion: It is not recommended for patients with lumbar disc herniation to do strenuous exercise, such as climbing mountains, running fast and riding bicycles.

9. Like to wear high heels

The sole has a basic function and directly affects the center of gravity of the human body. Wearing high-heeled shoes will make the center of gravity of the human body move forward excessively, which will inevitably lead to the pelvis leaning forward, the curvature of the spine increasing, and the stress on the lumbar spine becoming concentrated, which will easily cause disc damage after a long time.

Suggestion: Try to wear flat shoes at ordinary times, and office workers can prepare a pair of flat shoes in the office.

10, bend down to carry heavy objects

Bending down and moving things directly will lead to a sudden increase in the stress on the lumbar intervertebral disc, which is easy to make the lumbar intervertebral disc protrude from the weak part. Many patients with low back pain will get worse after bending over to move heavy objects.

Suggestion: When lifting heavy objects, it is best to kneel on one knee first, bring them as close as possible to your body, lift them to the middle of your thighs with your arms, and then keep your back straight.

☆ Tips ☆

Simple actions to protect the lumbar spine

"Little Swallow" can realize the natural traction of cervical and lumbar vertebrae, strengthen the muscle strength around the joints of cervical and lumbar vertebrae, move and protect the joints.

It is suggested that every morning and evening, lie prone on the bed, put your hands behind your back, hold your chest with your abdomen as the fulcrum, put your legs together, straighten your toes, and lift up as much as possible, so that the whole body will flip up and down like a swallow for about 5 seconds, then relax and rest, and repeat 15 ~ 20 times.