These bad postures are very damaging to the waist! No wonder more and more people are having "poor waist"

The waist is one of the most important parts of the human body, supporting the balance of the body, and many activities need to be supported by the waist.If the lumbar spine is injured, lower back pain and other lower back problems will follow

The waist is one of the most important parts of the human body, supporting the balance of the body, and many activities need to be supported by the waist.

If the lumbar spine is injured, lower back pain and other lower back problems will follow.

Although everyone attaches great importance to waist health, people with "poor waist" are everywhere in life. Why is this?

Poor posture can hurt the waist very much

01 Squatting too hard

Excessive squatting or incorrect squatting posture can easily strain the waist.

Correct approach

When squatting, support the body with the combined strength of both legs.

The high and low squat posture is most beneficial for waist health. The right foot is in front, the left foot is behind, and the legs are tightly crouched down. The right foot is on the ground, the calf is perpendicular to the ground, the left heel is lifted, and the sole of the foot is on the ground.

02 Long time half lying down

Nowadays, young people are busy with work, and the most enjoyable thing after work is to lie in bed or on the sofa and play with their phones or read books.

However, in the semi lying position, the lumbar spine may lack sufficient support, resulting in a change in its original curvature, increasing the force on the lumbar disc and inducing lumbar disc herniation.

Correct approach

Before going to bed, do not lie down and read for more than 15 minutes, or change to a position where one leg is bent and the other leg is extended. After a few minutes, switch to avoid stress concentration at one point, which can lead to muscle fatigue.

03 Incorrect sitting posture

When lying flat, the pressure carried by the lumbar intervertebral disc is the smallest, followed by when standing.

When in a forward leaning position, due to the weight of the head, torso, and upper limbs being concentrated in the lumbar spine, there is only one isolated support point. At this time, the pressure carried by the lumbar intervertebral disc is the highest, exceeding the pressure carried by the lumbar intervertebral disc in an upright sitting position.

In addition, sitting in a crooked and twisted position, as well as arched front and back, can also lead to problems such as lumbar muscle strain and spinal curvature.

Correct approach

When sitting, the back should be straight and at a 90 degree angle to the thighs. The center of gravity line between the head and lumbar spine should be perpendicular to the ground, and the waist should be supported.

A good cushion should protrude in the middle, with an arc transition from top to bottom, and have a certain degree of hardness.

When there is no cushion, the buttocks should be fully seated on the chair surface to provide support for the lumbar spine, and never hang in the air.

04 Stand in a relaxed posture

Common incorrect standing postures include chest flexion, neck flexion, and shoulders drooping. In order to maintain balance, the stomach protrudes, causing the upper body to compress the lumbar spine. This can easily compress the spine and surrounding nerves, affecting cardiovascular function.

Long term exposure to low back pain, long bone spurs in the lumbar spine, and increased aging of the knees.

Correct approach

When standing, the waist should be kept straight, and when viewed from the side, the ears, shoulders, hips, knees, and ankles should be in line, with the pelvis slightly tilted forward.

05 Single Handheld Items

Many people like to use a portable heavy object, which can easily damage one side of the lumbar muscle and cause pain.

Correct approach

When lifting something, share the weight between your hands to evenly apply force to your lumbar spine. The lifting of heavy objects should not be too heavy, as using brute force can hurt the waist the most. It is best to use tools to carry heavy objects.

06 Bend down to pick up heavy objects

Directly bending down to pick up things and put on shoes puts a lot of pressure on the lumbar spine.

Correct approach

Find a chair to sit down, or squat down and wear shoes to avoid lumbar injury.

Bending to carry heavy objects can cause significant "injury" to the lumbar spine. You should squat down and hold the object firmly before gradually standing up.

Injuries caused by excessive waist protection

In addition to the aforementioned poor posture of waist injuries, some incorrect waist protection methods can also cause lumbar spine injuries.

01 Wearing while lying in bed

When the human body is in a supine position, the intervertebral disc pressure is minimal, and wearing a waist circumference at this time not only does not have its intended effect, but also affects sleep and rest.

02 Return to normal and still wear

After wearing a waist circumference, the activity of the waist decreases. If the time is too long, it may actually cause symptoms such as muscle atrophy, weakness, and stiffness in the waist, leading to a decrease in lumbar stability, worsening the condition or recurrence.

So it is recommended to wear the waist circumference for 3-4 weeks during the acute phase, and 5-6 hours intermittently during the recovery period. Continuous wear should not exceed 3 months.

03 Wearing position error

When wearing the waist circumference, the midline should be facing the patient's spine. Place the upper edge of the waist circumference on both sides of the quarter rib region, and the lower edge of the waist circumference on both sides of the iliac crest. If it is too high or too low, it will not have a protective effect.

04 Waist tied too tightly

Wearing a tight waist not only compresses the abdominal organs, but also affects the blood circulation in the waist, causing congestion and edema, exacerbating low back pain.

Correct approach

Data: China Journal of Traditional Chinese Medicine, Health Preservation China

Editor: Huang Mei

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