Self-test: Men, do you have lumbar vertebrae disease?

Men's waists are tired every day from sitting for long periods of time, driving, having sex, and physical work. They are used all the time without any rest. The following methods can help you test whether your lumbar spine is still healthy.

Self-test: Do you have any problems with your lumbar spine?

If any of the following four situations occurs frequently, it means that there is a problem with your lumbar spine. You should take it seriously and go to the hospital to take a X-ray of your lumbar spine. You should also take more care of your waist in daily life.

1. If you have lower back pain, cough gently a few times and find that the pain gets worse.

2. The lower back pain does not ease after a night's sleep; the pain does not ease even when lying on the left side like a fetal position.

3. Lie down and sit up, but your legs cannot be straightened because of the pain.

4. Lie flat, straighten the knees of both legs, and lift them up. It will become unbearable when you raise them halfway.

4 lifestyle habits to help you protect your lumbar spine

1. Exercise your waist in the morning: Don’t wash the basin too low.

After a night of deep sleep, muscles and joints will become less flexible due to lack of exercise, and the lumbar discs will also absorb water and become swollen and stiff due to relaxation all night. At this time, if you bend down low, it will exert greater pressure on the lumbar intervertebral disc, causing the nerves to be squeezed. It is best to move your waist when you wake up in the morning, and do some movements such as stretching forward and backward, rotating left and right, and "stretching", so that the waist will not immediately change from a static state to a movement that increases the load on the waist.

2. Go backwards and walk in a different way

The backward movement is most appreciated by the lumbar spine.

When walking backwards, the legs step backwards alternately, which strengthens the strength of the posterior thigh muscles and the lower back muscles. This increases the elasticity of the waist ligaments, just like having your own lumbar protection belt. The restoration of the functions of bones, muscles and ligaments can not only enhance the stability of the lumbar spine, but also reduce or even eliminate lumbar pain. When walking backwards, it is best to walk 60 to 100 steps per minute for 10 minutes each time.

3. Exercise the lower body muscle groups

Strong legs can effectively share the burden on the waist and back, preventing and relieving the formation of low back pain.

Swimming, especially breaststroke, can mainly exercise these muscle groups. In addition, swimming can ensure the nutritional supply of intervertebral tissues, maintain its elasticity, and improve the ability of the spine to resist external shocks.

4. Control your weight and protect your lumbar spine

Statistics show that a normal person's lumbar spine flexes forward 3,000 to 5,000 times a day. If you have a noticeable beer belly, these excess fat will be like sandbags hanging on your waist, which will move the center of gravity of your body further forward, increasing the burden on your lumbar spine and burying it deep in fat, preventing it from getting exercise.