Back pain is not just for the elderly. According to statistics, about 80% of people have experienced low back pain in their lifetime. Among the causes of low back pain, #lumbar disc herniation is very common.

Back pain is not just for the elderly. According to statistics, about 80% of people have experienced lower back pain in their lifetime. Among the causes of lower back pain,

wrong actions when getting up

(x wrong actions) If you don’t turn sideways when getting up, directly use the waist strength to hold the body up, which can easily cause abnormal compression of the lumbar intervertebral discs.

Correct actions when getting up

(O Correct actions) When getting up, you should turn sideways first, bend your knees slightly, use your upper arms to support your upper body, and then move your entire torso from lying flat on the bed to sitting up on the edge of the bed, which can reduce abnormal intervertebral discs in the spine. extrusion.

. Hold your hips and straight back, have enough water

Wrong washing action

(x wrong action) When washing in the morning, when the feet are upright, the waist is bent excessively, which can easily cause excessive stress on the waist.

Correct washing actions

(O Correct actions) When washing in the morning, your back should be straight when standing and keep the spine naturally curved to avoid excessive stress on the waist.

. Don’t forget the wrong action of tying shoelaces when lifting your feet

(x wrong action) bending at the waist to put on shoes or socks, which may seem like a powerful movement for the waist, but in fact the waist will be over-squeezed, which can easily cause low back pain. And intervertebral disc herniation.

Correct action for tying shoelaces

(O Correct action) When wearing shoes or socks, you should sit in a sitting position, keep your hip joints open, your back naturally straight, and put on shoes with your knees slightly bent.

. Straighten your chest and look straight, focus on your eyesight

Wrong action when sitting on a chair

(x Wrong action) When using computer digital products, sitting with your buttocks too far forward can easily cause excessive curvature of the spine, folding of the back, or even no support for the back, causing the weight of the whole body to be put on at the waist.

The correct action for sitting on a chair

(O correct action) The height of the chair is moderate to keep the knees and hips at the same height, and the feet can be placed flat on the ground, the back is close to the back of the chair, the buttocks are full of the chair surface, and the back is close to the back of the chair , relax your shoulders naturally and look straight at the screen.

. Sit full and effortless

Wrong relaxed sitting posture

(x wrong action) Relaxed state is also a risk factor for low back pain. When sitting for a long time, if the buttocks are too far forward, it is easy for the back to be unsupported and the whole body will be affected. The weight is placed on the waist, causing excessive pressure on the waist.

Correct sitting posture

(O Correct movement) Correct sitting posture: In order to sit upright and have proper support for the back (sometimes a small pillow or rolled towel can be used) to protect the spine, the knee joints should be at right angles when sitting. The feet are placed flat on the ground.

. Straighten the waist and bend the knees with strength

Wrong action when lifting heavy objects

(x wrong action) When lifting heavy objects, bending down directly to lift the heavy objects can easily damage the intervertebral discs, spinal facet joints and nearby ligaments. Or muscle injury, causing what is commonly known as flashing to the waist.

Correct actions for lifting heavy objects

(O Correct actions) When lifting heavy objects, you need to squat down and bring the heavy object close to the body before standing up. When standing up, the back should be kept upright to reduce improper stress on the spine.

. Deadlift with hip non-breathing

Wrong action

(x wrong action) The back is not straight during the deadlift, the back is excessively bent or arched, the pelvis is excessively tilted forward, and the body tends to tilt forward or backward, causing movement If it is not smooth, it will cause damage to the back. If the shoulder blades are not lowered naturally, or if the eyes are looking directly downward, the problem of arching the back will easily occur.

Correct Action

(O Correct Action) When doing a deadlift, push your hips back, bend your knees slightly and squat down, allowing your upper body to naturally lean forward, keeping your lower back naturally unarched, maintaining a stable alignment of your spine and intervertebral discs, and lowering your hands naturally. Be perpendicular to the ground and look toward the floor diagonally in front of you to ensure that your lower back remains in a neutral position, which is a key to preventing lower back pain caused by deadlifts. When starting, focus on your hips rather than your knees, and maintain normal breathing without holding your breath.

deadlift can train multiple muscle groups (deep abdominal muscles, gluteal muscles, and pelvic muscle groups). During the entire movement, core strength will be used to help stabilize the body and exercise the buttock muscles. Improves overall back and lower body strength. Helps relieve and prevent lower back pain, and can also reduce "flicker" conditions. Of course, when you have acute back pain, you still have to avoid doing this action.

Intervertebral disc herniation is a very common problem in orthopedic clinics. The trouble caused by intervertebral disc herniation must not be ignored. If you have symptoms of acute or chronic low back pain, it is recommended to have an examination and evaluation by #Orthopedic Surgeon# and then treat it as soon as possible. !