They are all social animal workers, who does not have a lumbar disc herniation?
If you feel that waist pain is not a serious illness, drag on and do not look, the neglected old waist may find your trouble at any time.
The consequences, which can be serious...
(Source: Weibo @ People's Daily )
Lumbar disc herniation, do you want to treat? How to cure it? There are many sayings on the Internet, for example, some people say that sleeping in a hard bed or using a "net red sleeping position" can treat lumbar protrusion.
Is this really the case? Let's take a look at the truth today.
Net legend method 1: Sleeping on a hard board bed can cure lumbar disc herniation
Truth: Fake!
This concept of "treatment" is deeply rooted in the hearts of many people.
But Brother Dian wants to tell you:
1. The lumbar disc that has been prominent, no matter how suitable the mattress and the best sleeping position, can not make it reset.
2. Sleeping on a hard bed alone cannot achieve the purpose of treating lumbar protrusion.
In fact, the mattress is too soft and hard, and it is not good for the lumbar spine.
The mattress is too soft, which will increase the force on the waist when the human body lies flat and on its side. The most intuitive feeling is that you will feel empty under the waist, and wake up feeling that the waist is very tired.
The hard board bed, on the other hand, will reduce the normal physiological curvature of the lumbar spine - "bulge".
(Swipe left for full content)
(When lying on your side and lying flat, mattresses of varying hardness affect the spine.) Source: self-drawn)
However, how soft the mattress is, how hard it is hard, it is difficult to have a unified standard.
The simplest criterion: lie down and give it a try.
Only if you feel comfortable is the mattress that suits you.
It would have been nice if I could take it home and try it out for one night. When you wake up the next day, you don't have any feeling of soreness and discomfort in your lower back, which is right for you!
(Source: self-drawn)
Net Legend Method 2: Can the "net red" sleeping position treat lumbar disc herniation?
There is a "net red sleeping position" on the Internet that claims to be able to treat lumbar disc herniation, which has attracted many people to blindly follow the trend.
(Sleeping positions for the treatment of lumbar disc herniation circulating online.) Source: Web Article)
The main points of this posture are: lie flat, lie on your back, put a pillow under your waist, bend your knees, flex your hips and stretch out.
In fact, it is to imitate the sleeping posture of a baby (or some strange cat).
But many people tried it and found themselves lost! sleep! finish!
If you don't believe me, you can also try it, this position is not comfortable.
The lumbar spine is occasionally in this position (medically called "overextended"), which is really conducive to relaxing the lumbar muscles. But for a long time, the muscles and ligaments can't stand it.
The flexion, abduction posture relaxes the psoas major muscles (the red part of the picture below), but also makes the muscle groups on the inner thighs tense.
Over time, the root of the thigh will feel the panic of chēn.
The only desirable thing about the Internet celebrity sleeping position is that lying flat is indeed conducive to waist recovery. At this time, the pressure on the lumbar disc is minimal, only 1/8 of the working state of bending down [1].
Looking at the following figure, the pressure (longitudinal axis) on the lumbar disc varies greatly in different postures.
Especially bending down to lift heavy objects, and sitting on a chair bending down to take heavy objects, the pressure on the waist is the greatest!
(Source: Self-drawn [1])
Therefore, if you want to make the lumbar disc more comfortable, it is enough to lie flat.
Net legend method 3: low back pain is lumbar disc herniation?
The main symptom of lumbar disc herniation is actually leg pain!
After the nerve roots that are compressed in the waist leave the lumbar spine, they go down the hips and thighs, affecting the movement and sensation of the legs.
If you have long-term persistent low back pain or leg pain, more than 1 to 2 weeks, it is best to go to the hospital to see.
Don't drag!
To confirm the diagnosis of lumbar disc herniation, it is necessary to find the protruding disc in CT or MRI imaging, find the nerve root that is compressed, and can correspond to the range of leg pain.
After the diagnosis is confirmed, your doctor may prescribe you some painkillers or nerve-nourishing medications.
Remember to follow the doctor's advice to eat on time, do not stop the drug or increase the amount indiscriminately.
If it interferes with daily activities, it may also be necessary to wear a waist pad, lie flat and rest, or go to the physiotherapy department of a regular hospital for treatment. (Don't go to street massage parlors or informal little clinics!) ）
In short, don't hold on, you should take a leave of absence, no job can be more important than health!
Daily rehabilitation treatment is also necessary, focusing on correcting the posture and bad habits of the injured waist.
For example, avoid long-term bending over work, sitting for a long time, and losing weight and quitting smoking.
(These postures are not friendly to the waist, change them!) Source: self-drawn)
Yes!
In addition to avoiding the aforementioned bad habits of injuring the waist, it is also necessary to pay attention to exercising the muscles of the lumbar abdomen, enhance the stability of the lumbar spine, and reduce the possibility of disc herniation.
The following 8 movements, just exercise it!
(1. Rotate the waist, 2 to 3 groups each time, 3 to 5 times each time. Source: Self-made)
(2. Sit and stretch, 2 to 3 groups each time, 3 to 5 times. Source: Self-made)
(3. Lumbar muscle relaxation training, 2 to 3 groups each time, 5 to 10 each time. Source: Self-made)
(4. Hip control exercises, 2 to 3 sets each time, 8 to 15 each time. Source: Self-made)
(5. Back extension, 2 to 3 sets each time, 8 to 15 times. Source: Self-made)
(6. Straight leg elevation, 2 to 3 sets each time, 8 to 12 each time. Source: Self-made)
(7. Head and chest extension, 2 to 3 groups each time, 8 to 15 each time. Source: Self-made)
(8. Torso lateral flexion, 2 to 3 groups each time, 8 to 15 each time. Source: Self-made)
Hurry up and act according to this article
By the way, share it to the circle of friends to help more people
Contributing Author: Gong Long
Ph.D., Department of Orthopedics, Chinese Academy of Medical Sciences and Peking Union Medical College
Review expert: Tan Mingsheng
Chief Physician of the Department of Orthopedics, China-Japan Friendship Hospital
bibliography
[1] Wilke HJ, Neef P, Caimi M, Hoogland T, Claes LE. New in vivo measurements of pressures in the intervertebral disc in daily life. Spine (Phila Pa 1976). 1999 Apr 15;24(8):755-62
Editors: Zhang Jie, Zhang Li, Wang Yan
Painter: Zhang Qihao | Proofreading: Wu Yihe | Typesetting: Li Yongmin
Operation: Han Ningning | Coordinator: Wu Wei