Stretching often helps prevent lumbar muscle strain

The Chinese have a saying, "A lazy man stretches himself." In fact, this is a prejudice. Although stretching is not elegant, it is not easy to do it well. The posture is to straighten the neck, raise the arms, breathe to expand the chest, lean back, stretch the waist, move the joints, and loosen the spine. It is a very beneficial way to keep fit.

The human trunk is divided into the front chest and abdominal muscles and the back waist and back muscles, which are responsible for the flexion and extension of the spine respectively. Continuously working at a desk, typing and surfing the Internet all require you to sit with a bent waist and hunched back. The muscles in the waist and back are constantly tense and tired, which increases the burden on the lumbar spine. A way to do the opposite is to "stretch".

Modern medicine believes that human blood circulation is achieved through the contraction and relaxation of the heart and muscles, especially the veins that are far away from the heart, which rely on muscle contraction like a "pump" to accelerate the blood flow back to the heart. When stretching, the human body will naturally form a posture of raising hands, pulling up ribs, expanding the chest cavity, and taking deep breaths, which will strengthen the activity of the diaphragm, thereby affecting the whole body and causing most muscles to contract, thereby driving stagnant blood back to the heart, achieving the purpose of accelerating blood circulation.

For those who do mental work, stretching frequently can allow the blood vessels in the neck to transport blood to the brain smoothly, allowing the brain to get adequate nutrition; at the same time, it can stretch the nerves and muscles throughout the body and promote the balance of the body. It not only increases oxygen intake and promotes the body's metabolism, but also prevents lumbar muscle strain, promptly corrects excessive forward curvature of the spine, and maintains a healthy body shape.

After getting up every day, the first thing to do is to move your waist. Use both hands to support your waist, and use slight movements to exercise your waist muscles, such as bending over, leaning back, and bending to the left and right, so that your waist muscles can be fully exercised and relaxed. At the same time, pay attention to maintaining the correct working posture in daily life: when bending over to move objects, you should bend your knees first, and it is better to bend your knees and hips rather than bend your waist as little as possible; when holding heavy objects, try to keep the heavy objects close to your body, which can reduce the labor intensity of your waist and effectively prevent low back pain.

Many people like very soft sofas and beds. Bedding that is too soft will keep the back muscles in a contracted state for a long time, making it difficult to get a good rest, and is one of the breeding grounds for lumbar diseases. Therefore, patients with chronic low back pain are best to sleep on a hard bed, because when sleeping on a hard bed, the chest, back and sacrum of the human body are placed on the bed, and the waist is suspended in the air, which maintains the physiological forward flexion posture of the waist. This posture puts the lumbar muscles in the best resting position, which is conducive to the relief of low back pain. However, when sleeping on a Simmons mattress or a soft stretch mattress, the waist collapses, which is not conducive to relieving the fatigue of the lumbar muscles.

People who need to bend forward in front of the computer for a long time should choose a thicker pillow to help increase the lumbar lordosis; people who need to keep their backs straight while driving for a long time should choose a thinner pillow to properly maintain the lumbar lordosis.