Prolonged Sitting Causes Waist Pain, Do 2 Exercises Daily to Stretch Your Back, Relieve Pain, and Strengthen Your Waist Vertebrae!

Several hundred years ago, an apple fell from a tree and landed on the head of a man sitting beneath it. With a surge of pain, a sudden idea arose: gravity. The scientist who came up with this was the great physicist Newton. According to Newton’s universal gravitation, the Earth attracts all objects on it, so all objects on Earth are subject to a force directed towards the center of the Earth. The intervertebral disc on our waist, which often brings us trouble, is also attracted by the center of the Earth. This means that when we are in a comfortable position – lying down – the intervertebral disc also bears the load. This explains why patients with protruding intervertebral discs still have waist pain even when lying down!

Why do people get intervertebral disc protrusions? The reason is because of the intervertebral disc. There are five lumbar vertebrae in total, and the intervertebral discs are elastic pads located between each pair of vertebrae. Because people bear weight and move, when they bear weight and move, the direct friction between the vertebrae causes pain, so the intervertebral discs are responsible for keeping the vertebrae in good condition, so that people can move more flexibly and comfortably. When the human body bears increased weight, the pressure on the intervertebral disc also increases. If the pressure lasts too long or is too large, the intervertebral disc will be squeezed, and the nucleus pulposus inside will flow out, which is the case of intervertebral disc protrusion.

Generally speaking, there are three postures: lying down, standing, and sitting. When people lie down, the pressure on the intervertebral disc is about 5 kilograms. When walking, the pressure on the intervertebral disc becomes 40 kilograms. When sitting, the pressure on the intervertebral disc is twice that of sitting, about 80 kilograms. Therefore, sitting is the most damaging posture! Modern people mostly sit, and they sit for a whole day. The longer they sit, the lower the load-bearing capacity of the intervertebral discs, and the more likely they are to have problems. When the load-bearing capacity of the intervertebral disc reaches its limit, the disc breaks, and the nucleus pulposus flows out, pressing on the nerves, making people feel clear pain, and in severe cases, it can cause leg pain.

What measures can sedentary people take to avoid intervertebral disc herniation?

1Avoid prolonged sitting, get up and move for 5 minutes every half hour.

Sitting for too long will accumulate pressure on the intervertebral discs, so it is important to get up and move for a while every half hour to relax the waist muscles and give the intervertebral discs a temporary rest. Then they can continue to maintain a good state for you.

2When sitting, maintain an upright sitting posture.

Sitting posture is really important. ‘Swaying’ is a bad habit, and bending over or twisting your body will add extra pressure to the spine. Maintaining an upright sitting posture is the smallest pressure on the intervertebral disc, so it is essential to maintain an upright sitting posture and avoid adding unnecessary pressure to the intervertebral discs.

3Do 2 protective waist exercises regularly, which can help maintain the health of the waist.

Leg rolling: Lie flat on the bed, then use your hands to hold your knees, head as close as possible to your knees, leaning towards the waist, forward and backward, trying to touch the ground, and then pull back your head to the ground. Pay attention to this movement, use the waist to generate force, not use the neck. Repeat this several times a group of 30, and can be done several times a day to exercise the waist muscles and relieve waist fatigue.

Asian squat: This action requires softness and slowness. During the movement, slowly squat down, holding your knees with your hands, and your head is as close as possible to your knees. Squat for 5 minutes, and pay attention to squatting with your heels not rising. When rising, rise slowly, and the whole action can stretch the entire back, to soothe the muscles and bones, and relieve pain. Increase the waist muscle anti-fatigue ability, share the load of the intervertebral disc.

To protect our waist, in addition to avoiding prolonged sitting, we should maintain an upright sitting posture and do appropriate activities, so that our waist can avoid excessive and prolonged pressure, and solve waist pain from the root. Welcome to join the martial doctor’s health exercises for more health exercises!