How to prevent lumbar disc herniation?

Nowadays, the pressure in our lives is very high. Many people work very hard, especially white-collar workers who often face the computer. Over time, it is easy to develop lumbar disc herniation. Therefore, everyone should take precautions, avoid overwork, maintain a balanced diet, and exercise appropriately.

1. To prevent lumbar disc herniation, you should be careful not to maintain a posture for a long time, avoid excessive fatigue, and do some exercise after working for a period of time.

2. Patients with lumbar disc herniation should sleep on a hard bed with moderate hardness and avoid watching TV for a long time after meals. This is also a more effective preventive measure for lumbar disc herniation.

3. To prevent lumbar disc herniation, you should avoid cold and humid living and working environments, and pay attention to avoid the recurrence of lumbar disc herniation during the seasons of cold and heat.

4. Patients with lumbar disc herniation should use their abdominal muscles more when walking, and should not stand with their legs together for a long time.

5. To prevent lumbar disc herniation, you should pay attention to "slow down" your movements. Before exercising or doing heavy physical work, or after getting up in the morning, the muscles and joints of all parts of the body are in a relaxed state. If you make sudden movements at this time, it is possible to damage the intervertebral disc and easily cause lumbar disc herniation.

6. Warm your waist before going to bed to ensure quality sleep. Extremely relax your waist so that the pressure inside the lumbar disc can be fully released during high-quality sleep, allowing the nucleus pulposus and annulus fibrosus to receive better nutrition, delaying the occurrence of degeneration and thus preventing lumbar disc herniation.

7. Pay attention to developing good waist habits at work to reduce the chance of lumbar disc herniation due to uncoordinated waist movement.

8. In terms of diet, in principle, nutritional balance should be maintained, and special attention should be paid to eating more foods containing calcium, protein, vitamin B, vitamin C, and vitamin E.

9. Twisting the waist too quickly can cause strain on the small muscles around the spine, which will have an adverse effect on the intervertebral disc and may cause a herniated disc. Therefore, when using waist-twisting fitness equipment, hold the handles firmly and turn 180 degrees. It is generally safe for 3 to 4 seconds, and some elderly people can use 1 to 2 seconds. At the same time, pay attention to gradual progress and don't use too much force. When using a treadmill, the inertia is very large and difficult to control, so be careful not to use too fast a frequency. Calculated based on 1 cycle of 360 degrees, older people generally should not exceed 1.5 to 2 cycles in 1 second. When you stop, don't jump down in a hurry.

We have already introduced the prevention of lumbar disc herniation in great detail. I believe everyone has understood it. Friends should pay attention to developing good living habits in daily life. Try not to always maintain the same movement, and do not do movements with too much intensity. This plays a very important role in preventing lumbar disc herniation.