Special Mic [Limbing common sense] The clerical knowledge of the office of the office must know 8 common sense at 8 points
[Limbing common sense] The clerical knowledge of the office of the office must know 8 common sense at 8 points At present, the problem of lumbar spine does not seem to be the "patent" of middle -aged and elderly people, and more and more young office clan has begun to suffer from lumbar spondylosis.Those who are mild feel the waist soreness, and in severe cases, they will not be able to straighten their waist.So, when did our waist be attacked quietly?The following 8 healthy and happy Q&A helps you comprehensively understand and protect the lumbar spine.
The waist guard must know 8 common sense:
More and more people with problems with lumbar spine, especially the white -collar workers in the office.What factors cause lumbar spine discomfort?
Basically, the main factor that causes lumbar spine discomfort is long -term remarkable positions, such as sedentary, long -term bending work, or poor habitual posture.
Seating for a long time will cause too much fatigue such as lumbar muscles, fascia, ligaments, etc., which increases muscle pressure, resulting in slower blood flow and slower blood vessels, and muscle cell tissue cannot get sufficient oxygen and nutrients caused by blood circulation.Bringing away from the organization in time, it will cause inflammation for a long time.This repeatedly causes tissue deformation, hyperplasia, thickening, and causes strain.
"Nothing" is the main perpetrator of lumbar soreness?
For the lumbar spine, walking is better than standing, standing better than sitting.In daily life, many people are driving in the car. When they drive for several hours, or sitting in front of the computer, they are typed. For a long time, these can easily cause lumbar spine discomfort, because the posture is incorrect and the position is not balanced.It is best to stand up every one or two hours to move your body.
It is not suitable to do too much exercise in the office, so small movements such as twisting waist are also very effective.
I usually hear repeatedly emphasizing the posture.So, what exactly is the correct posture?
Take sitting as an example: the old saying, "Standing like a pine, sitting like a bell", you must stand straight up and sit on the back.The body sometimes deceives people. When you put your body on a sofa that seems to be soft and comfortable, it may bring you a very relaxed and comfortable feeling at the beginning;The kindness starts to change the taste, because it may have unknowingly hurt your lumbar spine.
The most primitive and most natural wooden back chair is actually the best to the waist. It allows you to sit right and straight.
The "temper" of the lumbar spine eats "hard" not "soft"?
The answer is yes.It is best to sleep hard beds, such as wooden beds, or harder spring beds. The Mattress is best to buy harder, which can help maintain the spine physiological curvature.It is best to lie flat when you sleep, so that the body forms a straight line to help the lumbar spine relax.Lying on the side, it is not appropriate to sleep on your stomach.Many people like to buy a soft one when they buy a bed. This seems to be more comfortable. In fact, this is not good for the lumbar spine.
Especially children and young people must sleep more hard beds.It may be unaccustomed at first, but the benefits of hard beds will be found in adaptation for a while.Some patients with problems with lumbar spine can lie on the hard wooden bed for two or three days, which can also relieve some symptoms.In addition, do not choose too high pillows to avoid sleep.
In addition to the above, what other factors will affect the lumbar spine?
Cold and humid.They can also stimulate the human body, hinder the circulation of local qi and blood, and cause tightness, spasm, deformation, and back pain caused by the waist and back muscles and fascia.There is a saying, "Those who do nt have pain, those with pain do not communicate." Once the waist is exposed to the cold climate, or is blown up by electric fans and air conditioners, the local muscle blood flow is slow, the blood and blood are stagnant, the muscles are blocked, and the waist will be the waist.It will hurt.
Now the air conditioners in the office are very cold when the weather is hot. Some girls may be cold and cause back pain in order to look good in order to look good.
How to distinguish low back pain is caused by cold or muscle strain?
When the lumbar spine feels unsatisfactory, after rubbing my hand, touch the waist, and the waist immediately feels much more comfortable; or when I touch my waist by myself, it feels cold, which is cold.At this time, it will be more comfortable to help the waist with heating.Such as hot water bottle, or dedicated infrared lamps.
After the lumbar spine discomfort, is there any simple and easy way to relieve the pain?
If it is lumbar muscle strain, you can try the following movement -two hands on your waist, your thumb presses the waist eye acupoint, and massage for a while, which can improve the blood circulation of the waist; or rub your both hands, rub on the back of the back or pat the muscles on both sides of the spine.It can also relieve muscles and relieve muscle fatigue.If you don't know the position of the waist and eyes, you can buy a meridian acupoint diagram, and you can find it when you look at it.
There is another way: stick the body to the roots of the wall, the heel, head, and shoulders are topped to the wall, keep it into a front line, the heels are slightly raised, the two arms are slightly bent backwards, stick to the waist, stretch the chest and abdomen, let the body make the body, let the body make the body.A straight line can also alleviate waist fatigue.Of course, in the long run, to maintain the health of the lumbar spine, the most important thing is to adhere to the regular life, work rest on time, and exercise on time. This is the most fundamental prevention.
There are some functional lumbar spine products on the market, such as chairs and beds, which can protect the waist. Is this really useful?
Experts believe that these specific situations involved in the product are not easy to say.But in general, protecting the lumbar spine is more important to prevent.In fact, there is no need to spend money to buy so many health products, there are something around us that can be used directly.very good.
Usually walk more, run, play Tai Chi, maintain good living and work habits, and then have some appropriate lumbar muscles exercise. Do not bend over for a long time, and do not move too heavy things.As long as you usually pay attention to maintenance, there are not too many problems.Of course, once there is a problem with the lumbar spine, you still need to go to the Hospital in time.
4 useful yoga movements:
For those who are sitting, our waist may be too accustomed to a certain posture. Due to the lack of necessary activities, problems such as lumbar disc herniation occur.The following actions from yoga classes are easy to learn. As long as you are at home, you can give your waist the most soothing care.
1. inverted arrow style
Action: The hips are against the corner of the wall, lying flat, placed under the hip with yoga pillows or towels, and leaned against the wall with both feet.
2. Dog
The back muscles of the leg.
Efficacy: Stretch the whole spine and back muscles, and exercise to the back of the body.
3. Half -bridge style
Action: Lie the ground flat, bend the knee, the knee perpendicular to the ankle, parallel feet, and the same width as the hip.Lift your hips and hold your hands.Tighten the front and inner muscles of the thigh.
Efficacy: Relax and relieve back pressure, enhance the muscle strength of the thighs.
4. Camel style
Action: The knees and shoulders are the same width, Kneeling on the ground, holding the hips from the back, push the hips slightly, and open the chest up.
Efficacy: Promote back blood circulation, relieve back pressure, and prevent hump.
