Sitting in the life is tired for a long time, unavoidably encounters lumbago backache. To some, this is a minor ailment. Little imagine, such "small disease" also may have high risk.
A study published in the lancet, a medical journal, analyzed epidemiological data from 188 countries from 1990 to 2013 and found that back and back pain was among the most common diseases and the top 10 disabling diseases.
A new study from the university of Sydney in Australia, published in the European journal of pain, found that back pain is not to be ignored and increases the risk of early death by 13 percent in older people.
Life times (search "lt0385" on WeChat for more information) asked leading experts to recommend 3 exercises to relax your waist.
Qi yunlong, member of trauma rehabilitation committee of Chinese rehabilitation medical association
Wang xiyang, chief physician of spinal surgery department of xiangya hospital of central south university
Zhang jun, deputy director of orthopedics department of the fourth hospital of Harbin medical university
6 brutal truths about lower back pain
Low back pain may be associated with long – term weight bearing and structural predisposition to injury. But some pain can be a sign of trouble in the spinal, digestive, urinary and reproductive systems.
Generally speaking, the causes of lower back pain can be divided into the following 6 categories.
Not only the elderly, but many young adults in their 20s and 40s also suffer from back pain, which can be triggered by poor posture.
Many white-collar workers sit for hours at a time, not paying attention to posture, including chest hunchback; Go home after work paralysis on the sofa, staggered, lumbar muscle strain, scoliosis and other problems will find the door.
Spinal joints and their surrounding soft tissue lesions, such as soft tissue inflammation, degenerative changes in joints, and spinal neuropathy, can all cause back pain.
The most common is a herniated disc in the lumbar spine. The herniated disc presses on the sciatic nerve.
The loss of bone mass increases with age, leading to osteoporosis if calcium and exercise are not taken care of. Back pain is the most common symptom of primary osteoporosis.
Specifically, the pain increased after standing and sitting for a long time, and decreased after sitting and lying down. The pain was mild during the day, severe at night and early morning. Unlike lumbar spondylosis or cervical spondylosis, this pain position is not fixed.
Digestive diseases are one of the causes of back pain.
Some acute back pain may be caused by acute cholecystitis, duodenal ulcer or perforation, acute pancreatitis, chronic back pain need to be vigilant against pancreatic cancer.
Diseases of the urogenital system such as nephritis, pelvic inflammatory disease, uterine fibroids, urinary calculi can also cause lumbago pain, mainly manifested as acid bilges, falling, psoas weakness, sleep turned over pain.
Precursors of heart disease
A us study has found that most people suffering from cardiac arrest may experience early warning symptoms such as back pain a month before the onset.
3 moves to ease back pain
Recommend 3 action that can alleviate lumbar ache, prevent lumbar vertebra disease for everybody.
1 small swallow
Lie on your stomach on a hard bed with your arms straight at your sides and your head, shoulders, and arms raised back above your body.
At the same time, the legs straight upward elevation, so that the whole body like a flying swallow, hold about 5 seconds after the relaxation fall, rest 3~5 seconds.
Depending on your personal situation, do this 10 to 30 times a day.
2 the arch
Psoas muscle strength is weaker or fat crowd does small yan fei to be able to be some arduous, can choose "5 point supports" method exercises lumbar back muscle.
Lie on the bed supine, bend one's knees, double elbow ministry and back support bed, abdomen and buttock raise up, depend on head, double elbow and double feet 5 points support the weight of whole body, last 3~5 seconds, loosen lumbar muscle next, put down buttock to rest 3~5 seconds.
Do 20 to 40 times, depending on your condition.
3 squat against the wall
Double foot is microzhang, heel is apart from wall 60 centimeters, back relies on a wall, straighten lumbar back, slow squat, heel does not leave the ground, also can two hands clench fist before extend.
The Angle of ham and crus had better be in 90 degrees, hold breath 3~5 seconds, restore station posture. At the beginning of the movement to slow, can gradually accelerate, 5 to 10 for 1 group, each time do 1 to 2 groups.
In addition to exercise, we should also pay attention to some habits and habits of adjustment:
1. Don't sit, stand or bend for a long time. Every 20 to 30 minutes of sitting or standing should be 3 to 5 minutes.
2. Sit in the front of the chair during work, lean against the back of the chair with the upper body, cross your fingers, stretch your hands over your head, stretch back vigorously, try to make the upper body at a 45 degree Angle to the level, which helps release the pressure of the spine;
3. Do not lift heavy objects. If you must, straighten your upper body and bend your knees to relieve pressure on your lumbar spine.
4. You'd better use earphones when you answer the phone to avoid a tilt of the neck.
Experts finally stressed that we must not easily take pain relief drugs to cope with back pain. If the back pain lasts for more than 3 months, or is accompanied by fever, chills and other symptoms, or the pain is not obvious during the day but intensified at night, seek medical treatment as soon as possible. Bring about
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