Why do drivers have low back pain?
1, sedentary, low back muscles are easy to fatigue, which will lead to lumbar muscle strain.
2. The impact caused by continuous bumps will damage the muscle ligaments and intervertebral disc cartilage around the spine.
3, facing one direction for a long time, it is easy to cause lumbar muscle spasm, which leads to lumbar dislocation, compression of nerves, shoulder, back, waist, upper and lower limbs pain.
4. Incorrect adjustment of the distance from the car seat to the pedal and unreasonable inclination angle of the back will also cause unnatural bending of the spine, leading to low back pain and backache.
5. The low frequency vibration produced by automobile engine will also cause serious damage to lumbar intervertebral disc.
6. Too high a seat will also overstretch the lumbar spine, increase the burden on the lumbar spine, and cause lumbar disc herniation.
7. Drivers and friends who have been under air conditioning for a long time will be affected by air conditioning and induce low back pain.
8. Frequent sudden braking will cause swing injury. When braking suddenly during driving, inertia and forward momentum will make the driver's body rush forward. At this time, the cervical spine and lumbar spine will bend forward and then bounce back to their original positions, and the stable structure will eventually be fatigued and destroyed. In the long run, it is easy to form a swing injury, leading to lumbar muscle strain, fasciitis, and even lumbar disc herniation and lumbar spondylolisthesis.
9. This car has been bumping for a long time. When the car bumps, the vibration frequency of the lumbar spine is the same as that of the car. The lumbar spine is constantly compressed and stretched during driving, which will accelerate the degeneration and protrusion of the lumbar spine in the long run.
10, when the car breaks down and needs to be drilled under the car for maintenance, if the lower limbs are stretched all the time, the waist will stretch back excessively, and the waist muscles will be easily strained after working for a long time.
How do drivers prevent lumbar disc herniation?
1, underbody repair posture
When repairing the underbody, bend your legs to reduce the burden on your waist.
Step 2 pay attention to rest
Generally, the internal space of private cars is relatively small, and the body and mind are in a state of high tension when driving. It is recommended to drive continuously for no more than two hours and rest every hour 10 minute. Walking out of the car and exercising the waist can promote blood circulation, relax back muscles and effectively reduce the incidence of low back pain. In addition, for patients with low back pain or disc herniation, all driving activities are strictly prohibited during acute attacks. After rest and treatment, the symptoms were relieved. It is also suggested to avoid driving for a long time, wear a hard waistline when driving, and slow down as much as possible under bumpy road conditions, so as not to aggravate lumbar disc herniation and induce low back and leg pain again.
Try to avoid driving for more than an hour. When you need to drive for a long time, stop and rest for 5- 10 minutes every12 hours, get out of the cab and do some waist exercises and health gymnastics outside, which can largely avoid or relieve neck and waist pain caused by neck and waist fatigue.
3. Sports
Drivers sit for a long time and have little activity. The most important measure to prevent low back pain is to strengthen self-protection, that is, strengthen the functional exercise of waist muscles, exercise neck, waist and back muscles at regular intervals or at rest every day, and participate in sports such as swimming.
Strong muscles on both sides of the back can stabilize the spine, prevent back soft tissue injury and strain, reduce the load of lumbar spine, increase local blood circulation, and slow down the process of lumbar disc degeneration. The ways of exercise can vary from person to person and suit local conditions, such as doing radio exercises, aerobics, playing Tai Ji Chuan and other sports activities.
4. Driving posture
Some drivers like to adjust their seats forward or backward as much as possible, which is actually an incorrect driving posture. Incorrect sitting posture has a great influence on the waist. If the seat is too far ahead, the range of motion of the joints will be reduced accordingly, and the muscles of the limbs and waist will be in a state of constant tension. Being in this position for a long time is easy to cause soreness of limbs and back muscles. However, if the seat is too far back, the limbs need to extend to the steering wheel and pedals, and the body is bound to lean forward and increase. This posture not only does not conform to the normal physiological curve of the human spine, but also increases the pressure on the lumbar intervertebral disc, which is easy to cause disc herniation and long-term stretching of the back muscles, which is easy to cause muscle fatigue injury.
In order to maintain the correct posture, the chair surface should be slightly tilted backwards, and the back of the chair should be adjusted to form an angle of100-10 degrees with the chair surface (the simple method is to adjust the headrest of the chair back to a position 2-3 punches away from the occipital bone when sitting upright). The fore-and-aft adjustment of the seat should be related to the driver's height and figure. Generally, both upper limbs hold the steering wheel and bend the elbow 50-60 degrees. The lower limbs naturally rest on the pedal, and the knee joint naturally flexes about 60 degrees. The hips should be as far back as possible, and the waist can be padded with a 2-3 inch thick waist pad, which can not only maintain the normal physiological curvature of lumbar lordosis, but also have a certain supporting effect on the waist.
The seat should be moved to the steering wheel properly, so that the steering wheel is as close to the chest as possible without affecting the steering, and the inclination angle should be 100 degrees, so as not to make the inclination angle too large, and the height between the seat and the steering wheel should be adjusted. In this way, the backrest can lean against your waist, the muscles of the waist can be supported, and the blood circulation of the whole body will be smooth. If the seat is too low, your shoulders will feel upturned. If it is too high, it is easy to overstretch the lumbar spine, increase the lumbar load and induce lumbar disc herniation.
5. Air conditioning temperature
Many modern cars are equipped with air conditioning, which creates a cool environment for drivers, but the chill belongs to the evil of wind-cold for drivers with lumbar disc herniation, which is easy to induce low back pain. Therefore, try not to adjust the temperature of the cab too low, and at the same time pay attention to the temperature changes outside the cab to avoid cold and dampness at the waist and beware of catching a cold. Because the abdominal pressure suddenly rises at the moment of sneezing, it is easy to cause lumbar disc herniation.
6. Don't drive a bumpy road.
Driving on the bumpy road will produce pulsed pressure on the lumbar spine, which is extremely harmful to drivers suffering from lumbar spondylosis, which will suddenly increase and decrease the pressure in the intervertebral disc and cause strong tearing of the fibrous ring. The annulus fibrosus of patients with lumbar disc herniation is very fragile, and it is very easy to completely rupture the annulus fibrosus after long-term tearing, leading to lumbar disc herniation.
7. Don't smoke.
Smoking too much can also cause low back pain, because some chemicals in tobacco leaves can make blood vessels contract, the blood vessel wall is ischemic and anoxic, and the nutritional status of intervertebral disc deteriorates, thus accelerating intervertebral disc degeneration. At the same time, smoking can cause cough, and severe cough will increase the pressure in the intervertebral disc, promote the degeneration of the intervertebral disc and lead to lumbar disc herniation, so quit smoking.
8, protect the posture of the lumbar spine
Standing worker: Hips and knees are slightly flexed, preferably around 15 degrees. The abdomen naturally contracts, and bilateral hip muscles contract inward, so that the pelvis leans forward and the lumbar spine straightens.
Seating workers: Adjust the height of the chair so that the knees can bend and stretch freely, and the upper lumbar spine is close to the armchair to keep the spine straight. The chair seat plate should not be too narrow, and it should be able to support two thighs.
Semi-bent workers (such as chefs, hairdressers, etc.) ): Keep your lower back straight, your feet are parallel to your shoulders, and let gravity fall on your hips and feet.
Heavy manual workers: when bending down to carry heavy objects, you should stretch your waist first, then bend your hips and squat down, then straighten your hips and knees hard and lift the heavy objects straight. When lifting heavy objects collectively, you should hold out your chest, bend your hips first, and then lift heavy objects at the same time.
Do more actions that make your waist feel comfortable, and don't do actions that are easy to hurt your waist. If you feel that a certain action or posture makes the waist gravity increase or aggravate the pain, you should stop it immediately, otherwise it will easily lead to disease. When someone is exercising, they always do some unnatural actions for a long time. Originally, they wanted to exercise, but it backfired. For example, the common leg press action, especially when the amplitude is large.
In order to resist the gravity that makes the intervertebral disc compressed for a long time, you can try to lift your hands up, or you can hold the doorframe or horizontal bar and parallel bars, relax your waist, sink, shake, shake and twist back and forth, even if you don't leave the ground. Simply put, you can stretch, pull, sink and shake.
9. Reduce bending
No matter at ordinary times or when carrying heavy loads, you should reduce your bending. Because the intervertebral disc moves backward when it bends forward, if it bends forward repeatedly, once the fiber ring protecting the nucleus pulposus is worn, the intervertebral disc may be transparent or even broken, especially in the weak part of the posterolateral. A healthy intervertebral disc can evenly transfer the weight of the upper body to the surface of the vertebral body of the lower body, and play a role in buffering vibration when the body moves vertically. Sometimes if you have to bend over, you can kneel down instead. Simply put, try not to bend your knees.
10, correct force.
As the saying goes, a pillar is a giant, and a weightlifter can lift several times his own weight, that is, he uses the right technology. When lifting weights, the back muscles make the waist column straight, the abdominal muscles contract and squat, the waist is always in an upright state, and the abdomen is closed and the chest is lifted. This is a safe posture. Don't sit with your waist empty. You should lean back or use cushions to make your waist upright, especially those who sit and work for a long time, such as drivers and office workers.
1 1 to avoid frequent sudden braking.
When braking suddenly, inertia and forward momentum will make the driver's body rush forward. At this time, the cervical and lumbar vertebrae will also bend forward and then bounce back to their original positions. In the long run, it is easy to form a swing injury. Developing good driving habits and driving smoothly can not only improve driving safety, but also effectively reduce the load on the waist.
12, warm sleeping hard bed
Sleep on a hard bed and pay attention to protecting your back. Keep your waist warm. It's winter now. In order to pursue fashion, you can't wear less clothes or even show your waist. Warmth can promote blood circulation, metabolism and recovery of injured parts. Wind-cold is a physical stimulus, which makes blood vessels contract and blood flow slow down. Especially after blowing the wind, it is easy to stimulate nerves and cause pain, especially in the injured part, which is easy to recur.
Matters needing attention in the use of waist protection
The belt can play two roles, one is to keep warm and the other is to support the waist. If you feel weak, you'd better use it early. The belt can be made by yourself, sewn with old cotton cloth or underwear, or bought in the mall. The most important thing is to choose something that suits your body shape, especially soft and comfortable.
1. Waist protection is suitable for warm physiotherapy such as lumbar disc herniation, postpartum protection, lumbar muscle strain, lumbar spondylosis, stomach cold, dysmenorrhea, abdominal distension and body cold. It is mostly used for the adjuvant treatment of acute low back pain and lumbar disc herniation.
2, waist protection is suitable for the crowd: sedentary, long-standing crowd. Such as drivers, clerks and salesmen. People with weak constitution who need to keep warm and correct their waists. Postpartum women, underwater workers, frozen environment practitioners and so on. People suffering from lumbar disc herniation, sciatica and lumbar hyperosteogeny. Obese people can use waist protectors to help the waist save effort and help control food intake.
3. Some patients refuse to take off the waist protector, thinking that long-term use has a supporting effect on the waist, and they are not afraid of damaging the lumbar spine and muscles again. In fact, waist protection is only used in the acute stage of low back pain, which may lead to disuse atrophy of waist muscles when it does not hurt.
4. The wearing time of waist protector should be determined according to the degree of low back pain, generally 3 ~ 6 weeks is appropriate, and the longest use time cannot exceed 3 months. Because in the onset period, the protective effect of waist protection can make the waist muscles rest, relieve muscle spasm, promote blood circulation, and is conducive to the recovery of the disease. But its protection is passive and effective in a short time. If the waist protector is used for a long time, it will reduce the opportunity of waist muscle exercise, reduce the formation of waist strength, and the waist muscles will gradually shrink, causing new injuries.
5. Waist protectors are mostly leather products with poor air permeability, which may easily damage local skin if used for a long time. Therefore, waist protection can be used in the acute stage of low back and leg pain. If the low back pain is relieved, you don't need to wear a waist protector. Even in the acute phase, if you lie down and rest or sleep at night, you can remove the waist protector.
With more and more friends driving, it is particularly important to drive regularly to prevent low back pain and lumbar spondylosis.