Many people have different degrees of lumbar disease, especially men, and once they have gone through the ups and downs of the intervertebral disc, it is more necessary to protect the lumbar spine. In particular, the weather is getting colder, the temperature difference between day and night is large, and the protection is not noticed. It is easy to have symptoms of neck, waist and leg pain. In addition, at the end of the year, work pressure is high, cervical lumbar pain is more high.
Chair for a long time sitting on the spine and burden
Â
Near the end of the year, huge work pressure has become the main cause of cervical lumbar pain. In particular, the working hours at the desk increase, and the chance of recurrence is even greater. Some white-collar workers who work for a long time have maintained a single posture for a long time, and the muscle ligaments are fatigued, thus accelerating the occurrence of cervical spondylosis.
Â
People mistakenly think that sedentary is equivalent to not exercising. In fact, if someone is exercising in the gym for 30 to 45 minutes every day, the rest of the time is still sitting, and their lifestyle is still sedentary. When a person is sitting for a long time, the pressure on the waist is large, and the cervical vertebra is in a forward leaning posture, which can easily lead to spinal fatigue. Most lumbar spondylosis is sedentary, and about 35% of chronic long-term low back pain eventually develops into lumbar disc herniation.
Â
In addition, the cold weather is also the main cause of cervical lumbar pain. When the muscles of the neck and shoulders are cold, they will contract, causing the ligaments and muscles of the spine to become stiff, affecting blood circulation, and the bones will be more stressed and the coordination of the body will be reduced. In severe cases, the limbs may not be heard.
Daily exercise, cold, warmth
Â
Daily exercise should strengthen the neck and shoulder muscles. Especially white-collar workers who need long-term work at the desk, it is recommended to get up and move the neck every half an hour. You can do the flexion, extension and rotation of the head and upper limbs to relieve fatigue and make muscles. The toughness is enhanced, which is beneficial to the stability of the cervical spine and enhances the ability of the neck and shoulder to conform to sudden changes in the neck. It is important to correct bad postures and habits, avoid high sleep, do not always shrug your shoulders, talk positively when reading, reading, and keep the integrity of the spine.
Â
However, people who have cervical spondylosis and lumbar spondylosis should pay attention to the warmth of the back, neck and shoulders, etc., which are usually sore in the cold, the muscles feel warm, and the whole person's activities will be smoother. In addition, once you find symptoms such as cervical spine pain, lumbar pain, leg pain, etc., do not endure it, you must treat it early.
Exercise has a coup to be diligent and risk free
Â
Morning activity waist: Wash basins should not be too low. After a night of sleep, muscles and joints and other tissues are not too flexible. At this time, the lumbar intervertebral disc also becomes stiff due to the absorption of water during the rest of the night. Once this time, bending will bring a very large lumbar disc. Pressure, the nerves are squeezed. In the morning, it is best to move the waist, do stretching before and after, rotate left and right, and stretch the waist, so that the waist does not change from a static state to an action that increases the waist load.
Â
Going backwards, walking in another way: the way forward is the most appreciated by the lumbar spine. When walking backwards, the legs alternately move backwards, enhancing the strength of the muscles behind the thighs and the muscles of the lower back, which enhances the elasticity of the waist ligaments, just like the self-provided lumbar protection band. The functional recovery of bones, muscles, and ligaments not only enhances the stability of the lumbar spine, but also reduces or even eliminates lumbar pain. When walking backwards, it is best to take 60 steps to 100 steps per minute for 10 minutes each time.
Â
Exercise the lower body muscles: The strong legs can effectively share the burden on the lower back, preventing and relieving the formation of back pain. Swimming, especially breaststroke, can mainly practice these muscle groups. Swimming can guarantee the nutritional supply of the intervertebral tissue, maintain its elasticity, and improve the ability of the spine to resist external shocks. When swimming, the human spine is changed from the original erect state to the horizontal position, the spinal burden is reduced, and the pressure on the lumbar intervertebral disc is reduced. During the swimming, the muscle mass relaxation of the lower back is regularly performed, which can make the back muscle strength work well; The key to exercising the waist and back muscles is to coordinate the whole body muscles. After the whole body muscle contraction, correct the order of abnormal spinal column and reshape the normal curvature of the spine; in addition, the stimulation of warm water will accelerate blood circulation, promote metabolism and improve blood supply to the lumbar vertebrae.
Â
Control weight and protect the lumbar spine: Statistics show that the normal person's lumbar vertebrae will be 3,000 to 5,000 times a day. If there is a significant beer belly, these meats are one of the sandbags hanging on the waist, which will make the body's center of gravity more forward, which will increase the burden on the lumbar vertebrae, and make the lumbar vertebrae deeply buried in the fat, and will not get exercise.
Pure Water Wipes,Natural Cleaning Wipes,Pure Water Wet Wipes,Pure Water Wipes For Babies
Shandong Tianzige International Trade Co., Ltd , https://www.chinesedipers.com