The waist is the "bridge" of human health. It connects the lumbar thoracic vertebra and reaches the pelvic caudal vertebra, which opens the upper and lower vertebrae~ If there is a problem with the waist, it will not only hurt when you move, but also be limited in movement, and may even be unable to take care of yourself in the most basic life!
A few days ago, "This kind of sleeping posture is the most destructive of waist", "The sleeping posture of an 18-year-old girl in Guangzhou is not correct, causing spinal curves " became a hot search, causing heated discussion among netizens, and many people said, "Isn't this the sleeping posture I like?"
(the picture comes from the Internet screenshot)
It turns out that there are so many things to pay attention to when you sleep. Let's see if you sleep correctly?
1. These three sleeping positions are the most harmful to the waist
Many people feel that "I have been tired for a day, and lying in bed is how to sleep comfortably", but in fact, the long-term improper sleeping position is equivalent to continuously pulling and twisting the spine over time. Especially the following types, it is easy to cause low back pain:
Some people like to extend their left leg to the front right when sleeping to the left, and when sleeping to the left, they like to extend their right leg to the front left side, and at this time the front chest will press against one side of the bed.
At the same time, the spine, especially the lumbar part, is excessively stretched, and the muscles around the buttock pelvis will also tilt. Over time, the spine of will become curved.
Curled up means arching your waist and back, and your hands and feet are shrinking into a ball to sleep. A survey shows that in this way of sleep, one in every 5 people has suffered from back and neck pain in the past 6 months.
The most comfortable state of the back of a person is when straightening, and the curling style will make the waist and back muscles in a tense state . It is enough to sit for a long time during the day, and you have to work overtime nervously at night. Over time, it may cause strain on the soft tissues on the waist and back of .
Sleeping on the tummy will not only compress the chest , causing heart and lungs to be restricted , but people are also prone to chest tightness , hold your breath, poor breathing, precordial discomfort , and other feelings, and it also causes great harm to the spine -
When using a prone position in the early stage, you can temporarily relax the muscles on both sides of the lumbar spine, but over time, the muscles on both sides will gradually become spasm again .
In addition, in this sleeping position, the head will be tilted to one side, the cervical vertebra is in a twisted state for a long time, and is easily compressed to form stiff neck .
The key to correct sleeping posture is to maintain "spine neutrality". Let’s talk about it simply from the perspective of lying on your back and lying on your side:
①Lying on your back and : This is a common sleeping position for most people. It is important to pay attention to lying flat as much as possible. maintains the consistency of cervical vertebra and lumbar vertebra . cervical vertebra should not be suspended in the air, otherwise your neck will easily feel abnormally sore after getting up after sleep. You can use a low pillow to raise your knees to relax your body.
②Lying on your side : No matter which side you prefer, be careful to alternate left and right, and put a pillow on both legs to prevent scoliosis caused by crossing the legs and lifting one leg.
In addition to sleeping, there are many casual habits that will destroy our waist and back muscles and lumbar spine. Let’s see if you are hit?
You may be doing
When sitting, lumbar spine becomes straight, lumbar spine is 11.4 times the when you are standing, lumbar spine is 11.8 times the lumbar spine is when you work at a desk.Nowadays, most people are sitting for a long time. The lumbar disc is squeezed for a long time, and the surrounding annulus and ligaments are prone to tearing, forming lumbar disc herniation .
Some people also need to cross their legs while sitting, which will cause pelvis to tilt, lumbar spine to bear uneven pressure, causing lumbar muscle strain.
Correct posture : The upper body is straightened . If it is a chair with a backrest, 's waist and back are completely leaned against the back of the chair. Do not sit on the hips about 1/2 of the front of the chair, as the waist is the most tiring. And you can't cross your legs, stand up every 45 minutes or so to move .
"Ge You lying" seems to be relaxing all over, but it happens to be a posture that hurts the waist - when "Ge You lying", the waist has no force point, and the lumbar spine lacks enough support. Under pressure, the curve of the spine is twisted, the central axis of the body moves backward, and the pelvic bone also moves backward. At this time, the pressure on the lumbar intervertebral disc is twice as high as the correct sitting position, and the six times the as usual lying!
Many people will "bounce your waist" if they are not careful when they bend down to carry heavy objects, especially middle-aged and elderly people. This is because the straight knee is bent over to lift heavy objects, and the center of gravity of the object is far from the axis of the trunk, which will inevitably increase the burden on the lumbar and back muscles and ligaments, which can easily cause damage to the lumbar and sacral muscles and ligaments.
Correct posture : When carrying heavy objects, try to get close to the body, bend your knees and hips, and use your knee joints to carry them.
. When washing vegetables, selecting vegetables, cutting vegetables, mopping the floor, wiping the table, etc. in the kitchen, usually bend over. At this time, the center of gravity of the human body moves forward and the spine kyphosis. It is completely opposite to its normal physiological curvature. The pressure on the spine of can reach 11.5 times the when upright. Over time, it is easy to suffer from back pain, and even aggravates the spine degeneration.
Recommended : When doing housework, you can use a high and low squat posture - your feet are one in front and one behind, take turns to replace them, and get up and stretch your waist from time to time. Or you can put a small stool to reduce lumbar compression.
Women who love beauty always like to wear high heels, making people look taller, but at this time, the center of gravity of the human body is too moved forward, and can easily cause the pelvis to tilt forward, the spine curved and the concentration of lumbar spine . This will easily cause disc damage if it is done for a long time.
If you have waist bent, you should not wear high heels, otherwise it will increase the curvature of on the waist, causing burden on the waist muscles and causing lumbar muscle strain.
Recommended : Try to wear flat shoes . If you have to wear high heels, it is best not to wear them for more than 2 hours each time.
Lumbar intervertebral discs are not nourished by blood. They rely only on a little liquid penetrated from the upper and lower vertebrae to provide nutrition. In other words, once damaged, it is difficult to repair, so it is important to protect the lumbar spine on a daily basis. In addition to avoiding the above-mentioned movements of waist injury, you can also do this in daily life:
In addition to relying on muscles, 30% of the normal conduction weight is transmitted through abdominal pressure. A suitable belt for can instantly increase abdominal pressure and relieve waist pressure .
It is recommended to choose a wide belt with 3cm or above. When tying the belt, you can tighten your lower abdomen and tighten it one more square under the most comfortable tightness to increase abdominal pressure and protect the lumbar spine.
Some friends with low back pain often wear waist protection, but when using waist protection, you should pay attention to wearing during the day and detaching at night. Moreover, wearing continuously for cannot be for more than 6 weeks, so as to avoid lumbar back muscle atrophy, which is not conducive to lumbar spine health.
In addition, we can also improve the waist protection and add some Chinese medicine -
Method : Break 5 grams of Chuanxiong and 5 grams of Baizhi , put it into the medicine bag together with 5 grams of cloves and safflower , find the right and left waist eyes on the purchased waist protection, and then put the medicine bag in the waist position, which can play a certain role in blood circulation and remove blood stasis.
A medicine bag can last for about three days. It can be worn by patients with low back pain when they go out and do not wear it at home.
To enhance the stability of the lumbar spine, it is necessary to strengthen the strength of the core muscles of the waist to play a protective role. The following actions can be done at home.
①
*Lying on your back, with your legs bent;
*Two heels + elbows + head are used as 5 fulcrums;
*Check your hips and waist and back off the ground as much as possible, and keep your abdomen and knee joints as flat as possible.
②Xiaoyanfei: Lying prone, put your hands on your back, straighten your knees, and try to upward your head and legs. Persist for 5 seconds, then relax, repeat this 15 times in a set. 2 times a day, 3 groups each time.
It is necessary to pay attention to it. If has any damage to the waist or has severe low back pain, it is not recommended to exercise blindly. Please consult a doctor for details.
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