What causes pain in the spine when bending over?

Low back pain is caused by the gradual accumulation of symptoms in life. Low back pain does not necessarily occur in the lumbar spine, but it will make people feel pain in the spine when bending or moving the waist. This symptom is the manifestation of low back pain. Most of them are due to excessive strain. Not paying attention to controlling your posture and not getting enough rest for a long time are all causes of low back pain. After low back pain occurs, you can choose to sleep on your side, pay attention to maintaining a correct sitting posture, adjust your posture, and receive physical therapy when necessary.

Side Sleeping

1. Sleep on your side. Sleeping on your side is the most common sleeping position, and placing a small pillow between your knees can help your back maintain a good posture. If you must lie on your back, try placing a small pillow under your knees. Be sure not to sleep on your stomach, as this will aggravate back pain.

2. Correct sitting posture. When working in front of a computer, be sure to place the keyboard or monitor closer to your body so that you don't have to lean forward while working. It is best to keep your elbows at your sides when operating the keyboard. Adjust the screen height so it is at eye level or slightly lower. Remember to get up and move around from time to time, do some stretching exercises, or at least change your sitting position. If you need to work at a desk for a long time, it is best to choose a chair with an upright back, adjustable seat height and armrests. You can also put a support such as a cushion at the waist. Putting your feet on a small stool while sitting can help relieve lower back pain.

3. Correct your driving posture. Long-distance driving can easily cause back pain. You can move your seat forward so you don't have to lean forward to reach the steering wheel while driving; use a support device around your waist; and get out of the car and move around every hour.

4. Stand on the other foot. Standing for a long time will put a lot of pressure on the waist. It is recommended to put one foot on a small stool or other object for support, and then change feet frequently, which will help reduce the burden on the waist. Wearing thick-soled shoes or standing on a thick rubber mat can also help.

5. Hands-free phone or Bluetooth headset. When both hands are occupied, many people will hold the phone between their shoulders while talking. This can easily lead to neck pain and undesirable twisting of the spine. It is recommended to use a Bluetooth headset or the hands-free function of the phone.

6. Avoid direct push. Pushing movements, such as vacuuming, pushing a wheelbarrow, and mowing the lawn, can also put stress on the lower back. Be careful to keep your elbows close to your torso and avoid pushing with your arms straight.

7. Squat down and lift things. Lifting and carrying children are common causes of back pain. Pay attention to the following key points: when lifting an object, try to get as close to the target as possible and keep your elbows as close to your torso as possible; squat instead of bending over, and use your leg and abdominal muscles to lift the object; try not to twist your spine during this process.

8. Reduce weight. Being obese means that the waist muscles will be under greater pressure. Losing weight can also protect the joints and muscles in your knees and hips. To do this, you need to know which exercises you should avoid. Generally, contact sports, racket sports, golf, weightlifting, dancing, running and sit-ups are not suitable for patients with low back pain. In addition, climbing stairs is not suitable, especially for the elderly and people with knee problems.