Postural low back pain is mainly caused by bad posture in work, study and daily life. Therefore, to eliminate postural low back pain, we must first improve our posture in lying and walking. The second is the correction of bad posture. Here is a detailed introduction to the training method of posture correction:

1. Sitting training: The patient sits on an ordinary wooden chair with a backrest, and the hips and knees bend 90 degrees, and the lumbar spine should be as close as possible to the backrest without leaving a gap to reduce the flexion of the lumbar spine. Patients who can't reach this posture can choose a chair with a protrusion in front of the backrest to facilitate training.

Second, the standing posture training: the patient's back is close to the wall and stands upright, with the principle that no hand can reach between the lumbar spine and the wall, and then gradually bend his hips and knees. This is the second step of seat-based training. Only by maintaining the upright lumbar curvature can we maintain a good functional state in walking, sports and heavy load activities.

3. Walking training: On the basis of sitting and standing training, carry out waist posture training when walking. The method is as follows:

(1) Put a notebook or other items that are easy to slide on your head, and step forward on the premise of keeping the lumbar spine vertical and trying not to make the items on your head slide.

(2) Take a light object in each hand, keep the lumbar spine straight and step forward at the same time.

Lumbar posture training should be a routine treatment for patients with postural low back pain, which needs to be adhered to. In addition, this posture training can also be used for patients with lumbar disc herniation accompanied by changes in lumbar physiological curvature.

Choose a suitable working chair.

Health is a great motivation for work, so it is very important to choose a suitable working chair for yourself.

A suitable working chair must meet the following conditions:

◆ Chair back

1. height: it doesn't have to be above the shoulder. For some people, too high a chair back will interfere with work.

2. There must be curvature to support the lumbar spine. Don't put a pillow behind you, it will be self-defeating and cause discomfort.

◆ Chair seats and cushions

1. width: when sitting down, leave at least one inch of space on both sides.

2. Depth: Based on the principle of being able to accommodate the whole buttocks and thighs, leave a certain space behind the knees to avoid local compression of the knees and thighs.

3. Cushion: It is best to have a little curvature in front, not a hard square edge.

4. Height: It is best to adjust it. In addition to the height of the workbench, the user's thigh angle should be roughly parallel to the ground, the knee position can be slightly lower than the hip, and the feet can be completely attached to the ground without hanging.

◆ Handrails

Height: not too high, otherwise it will lead to shoulder height. If the armrest will make it impossible for workers to draw the seat closer to the workbench, or affect the activities in the left and right directions, it is best to find an armrest with adjustable height or detachable.

◆ adjustability

The adjustable chair design includes: the height, depth and inclination of the chair seat, the height and inclination of the chair back, and the height and width of the armrest. Adjust several times to achieve the most comfortable state. Pneumatic adjustment is easier to use. Preferably, the adjustment lever can be easily manipulated when sitting.

◆ Stability

The cardinal number should be stable. If you need to turn over frequently at work, use a chair with casters, and five-point support is more appropriate. Make sure that the design of casters is suitable for the floor type of your workplace.

◆ Materials

The leather is easy to clean and the fabric is breathable, each with its own advantages and disadvantages. Don't be too soft on the back and cushion. Correct sitting posture:

1. Keep your upper body straight and your back straight when sitting.

2. The choice of chair is very suitable for those who are hard, have a backrest and can support their backs. When you sit down, your knees are slightly higher than your hips, your feet are flat on the ground, and the chair should be wide enough to support your thighs.

3. Avoid sitting in the same position for too long, and exercise every one to two hours if necessary.

U standing and walking:

1, when standing, be sure to move your hips forward first, and then stand up to avoid standing too far ahead.

2. Stand up straight, raise your head, close your chin, abdomen, tighten your hips and hold out your chest.

3. When going up and down stairs and entering and leaving the threshold, be sure to measure the height first. Don't be careless, lest you trip and hurt your waist.

4. Avoid standing for a long time. If you have to stand for a long time, you can rest your feet with a footstool, which will also reduce the burden relative to your waist.

When changing lanes while standing, you should move your feet first, then your body.

U rest and sleep:

1. Choose a suitable bed, which is ideal for a flat and solid mattress. Usually, add a quilt, blanket or cushion on a 3/4 inch thick wooden board. The bed surface should be wide enough, too narrow is easy to cause discomfort.

2. It is better to sleep on your side, with your hands in front of you, your knees bent and your hips bent. When lying flat, be sure to put a pillow under your knees, raise your lower limbs, lay your lower back flat, and don't hold your hands high above your head.

3. Pay attention when getting on and off the bed: before getting off the bed, lie on your side by the bed, bend your knees to the edge of the bed, move your body through your hips, sit up straight, and support your weight with your hands. When you go to bed, sit on the edge of the bed, bend your elbows and lie on your back. After bending your knees, move your legs to the bed surface.

U carrying heavy objects or articles:

1. When lifting heavy objects, use cranes or other tools as much as possible to reduce the chance of back injury.

If you have to move heavy objects, the method should be correct. You must bend your knees, lower your legs, try to keep things close to your body and stand up slowly; Don't bend over to pick up things, and don't twist your back when lifting heavy objects.

Don't go over other things when you take something, and don't stretch out your hand to touch it but do it reluctantly. Don't open or close the window through the furniture.

U disk:

1. Prepare the driver's seat before driving, so that the knees are bent higher than the hips, so that it can be easily operated when both feet step on the accelerator and then brake. If the seat is too soft, you can prepare a seat that supports the waist. The height of the headrest on the seat can be adjusted, focusing on comfort.

2. When driving, the waist should lean on the back of the chair and the upper body should be straight. Don't lean forward and fasten your seat belt.

When driving for a long distance, it's best to stop for a walk every hour, exercise and relax the tension.

U work and family:

1. Sitting or standing for a long time needs to change posture and exercise every once in a while (one to two hours). If you work hard, you will only tire your muscles.

2. When doing housework, such as washing dishes and using a vacuum cleaner. Please don't bend too much, try to bend your knees slightly and keep normal lumbar curvature.

U movement:

1. Get into the habit of regular exercise, such as walking, swimming, aerobic dance, soft exercise or back exercise, to keep healthy.

2. Warm up before every exercise, and then change from slow to fast.

3. Avoid overstretching your back during exercise, such as bending over, jumping up or suddenly lifting your legs.

4. When exercising, if there are signs of back pain, you should not be careless, and you should seek medical attention immediately to avoid its deterioration.

U other:

1. Using a belt or lumbar support can limit the movement of the spine, reduce mechanical stress, correct bad posture, and help relieve pain.

2. Avoid collisions, sudden jumps and twists, and don't climb and lift weights.

3. To prevent constipation, you can eat more fresh fruits and vegetables and high-fiber foods.

4. Keep proper exercise.

5. Women should not wear high heels.

6. Keep a happy and relaxed mood.