After sitting for a long time, the back pain is unbearable, I dare not straighten my waist, and I can get better after moving for a while, what is the situation?
In daily life, many middle-aged and elderly people experience low back discomfort after sitting for a long time, which is usually manifested as unbearable low back pain and difficulty in straightening the waist. Strangely, though, after a while of activity, the pain seemed to ease. What exactly is this like?
Low back pain is not just a feeling, it hides complex factors such as the spine and muscles. Xi, sitting posture, and even mental state can be influencing factors. For people who often suffer from low back pain, it's important to understand the causes of these symptoms.
So, why does sitting for long periods of time cause low back pain, and why does activity provide temporary relief?
Uncover the hidden causes behind low back pain
Low back pain, a common problem in middle-aged and elderly people, is often associated with prolonged sitting. But why does sitting for long periods of time cause low back pain? The reason behind this is actually related to many factors related to the structure of the spine and muscle function.
First, holding the same position for long periods of time, especially when sitting, significantly increases the pressure on the spine and intervertebral discs. Intervertebral discs are soft pads located between the bones of the spine that act as cushions and supports. When you sit for long periods of time, these discs are constantly compressed, which over time can lead to herniated or damaged discs, which can cause pain.
Secondly, sitting for long periods of time can also lead to muscle tension and strain in the lower back muscles. Due to prolonged sitting, the lower back muscles are in a constant state of tension, lacking the necessary time to rest and recover, which in turn causes pain. In addition, incorrect sitting posture can also aggravate this condition. For example, bending or unnatural sitting posture can cause the lower back muscles to overstretch or contract, increasing the burden on the lower back.
Furthermore, studies have found that sitting for a long time is not only a physical factor, but may also be related to lifestyle. Lack of exercise Xi, for a long time, will gradually weaken the strength and flexibility of the lower back muscles, making them more prone to injury. One study found that people who exercised moderately on a regular basis had a significantly lower rate of low back pain than those who were sedentary and inactive.
Finally, it's worth mentioning that low back pain isn't caused solely by physical factors. Psychological states, such as stress and anxiety, can also take a toll on the body, exacerbating lower back pain. Psychological stress can lead to muscle tension, further worsening lower back pain caused by prolonged sitting.
How to avoid low back pain caused by sitting for a long time?
Sedentary low back pain is a common problem, especially in middle-aged and elderly people. However, with a few simple and effective preventive measures, the incidence of this distress can be significantly reduced. First and foremost, it's important to adjust your sitting posture. Sitting incorrectly can lead to uneven distribution of pressure in the spine, which can increase the burden on the lower back. It is advisable to choose a chair that can provide good support, keep the spine naturally flexed, and reduce pressure on the lumbar spine.
Secondly, regular rest and light activity are also very effective in preventing low back pain caused by sitting for long periods of time. For example, standing up and moving for 5 minutes every hour can significantly improve blood circulation in the lower back and reduce muscle tension. In fact, according to one study, regular short activities are more effective than long periods of one-time exercise in reducing the discomfort of sitting for long periods of time.
Finally, simple stretching exercises are also an effective means of preventing low back pain. Gentle stretching can help relax the lower back muscles and reduce the pain caused by muscle tightness. For example, sitting in a chair, bending forward slightly, holding for a few seconds, and then slowly returning to the starting position, several times a day, can greatly reduce the risk of low back pain caused by prolonged sitting.
Breaking the Curse of Sedentary Care: A Practical Guide to Reducing Low Back Pain
Low back pain after sitting for long periods of time is like a common side effect of modern life. However, with a few simple and effective methods, this discomfort can be significantly reduced or even prevented. Here are a few practical tips to help relieve low back pain caused by sitting.
First and foremost, it's important to change your sitting position regularly. Holding the same position for long periods of time can increase pressure on the spine, leading to muscle tension. A simple technique is to stand every 30 minutes, even if it's just for a few minutes. This simple movement can help relax the lower back muscles and improve blood circulation.
Next, consider doing lumbar stretches. For example, sit in a chair and lean forward gently until you feel a slight stretch in your lower back. This light stretch helps to loosen tight muscles and reduce pressure on the lower back. Stretching like this several times a day is an effective way to reduce accumulated muscle tension.
In addition, strengthening the abdominal muscles is also key. Studies have shown that strong abdominal muscles can better support the spine and reduce the burden on the lower back. Simple abdominal Xi, such as planks, not only strengthen your core muscles, but also improve your overall posture.
Finally, don't neglect the details of everyday life. Choosing the right seat, adjusting the computer screen to eye level, and keeping your feet flat on the ground are seemingly trivial adjustments that can actually go a long way in reducing pressure on your lower back.
