Save Your Waist--Stop These Harmful Behavious
You may wonder why the waist is still vulnerable to injury without carrying heavy objects. You are not alone and many people will have the same confusion. Orthopedic surgeons point out that this is related to some waist injury habits. Have you made any of these mistakes?
1. Carry heavy object with one hand
Like many girls always use a single hand or shoulder bag, let one side under pressure for a long time. The uneven distribution of weight can cause uneven stress on both sides of the spine and different muscle tension, which can easily injure the disc.
2. Keep one position for a long time
Maintain a pose for long, also very easy to hurt the waist. Such as working sedentary, lying on the bed, or playing on the phone.
Sitting for long periods of time can increase the pressure on the lumbar disc, which is also a risk factor for disc herniation.
So, when sitting, use standard sitting posture, and should get up every 1 hour to move, also can have a protective waist pad on the seat, support the waist.
Similarly, standing for a long time can also make the waist muscles too tight, appear psoas a muscle fatigue, which causes low back pain.
3. Cross your legs while sitting
Crossing your legs tilts your pelvis, causing your lumbar spine to become unevenly twisted and your lower back muscles to lose balance. For a long time, may cause lumbar muscle strain, lumbar pain also slowly appeared.
4. Bad sleeping position
Lie on your back, neck, waist, if there's nothing to prop up, can lead to lower back muscle tension, and this is why a lot of people sleep sofa or hammock after will feel waist very uncomfortable.
A comfortable bed pillow is helpful for keeping the right sleeping posture and relieving your muscle tension.
5. Bad running or walking form
Long-term bowing or walking with a hunched back will also compress the lumbar spine and hurt the waist. The correct walking posture should be to hold your chest up, look straight ahead, and the center of gravity of the person should be on a vertical line.
When running, you should also be careful not to arch your back and lean forward, otherwise, it will lead to a significant increase in the force on the intervertebral disc. Coupled with the pulsed pressure of running bumps, it is more likely to increase the risk of injuring the intervertebral disc.
6. Too soft or too hard mattress
The normal spinal structure of the human body shows an S-shaped physiological curve. If you sleep on a hard bed, it will be difficult to support the waist if it does not match the physiological curve of the human body. If the waist muscle is in a tight state for a long time, can accelerate its strain, appear lumbago.
If the mattress is too soft, will make the spinal column in the Morpheus process sunken be out of shape, can cause lumbar muscle strain likewise, the lumbar ache is unbearable.
How to protect the waist?
Sedentary or standing for a long time, if possible, you should exercise every 1 hour, such as walking, bending over, turning your waist, and changing your body position to relieve the pressure on the lower back.
Learn to use a cushion: Use a chair with a backrest, or let the backrest against the cushion to give enough support to the waist, which will help reduce the burden on the muscles of the lower back.
Correcting bad posture: The waist is in the position of the human trunk, which can bear the pressure of the upper body, stabilize the lower body, and protect the spine at the same time.