In today's society, working at the desk during the day, staring at the computer, the posture is motionless, and sitting for a long time is basically the norm for workers, which brings a lot of challenges to our spine health.
As a result, many lumbar cushions have emerged for the adjustment of sitting posture. In addition, some people will still feel discomfort in their waist after using the waist cushion for a period of time, and even aggravate it, why is this? Today we will talk about it in detail.
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Do lumbar cushions really work?
The human spine is a complex and delicate structure that supports our body and protects important spinal nerves. In its natural state, the spine exhibits a characteristic S-shaped curve that can withstand gravity while providing sufficient flexibility. However, poor sitting posture for long periods of time can disrupt this balance and lead to a number of health problems.
First of all, poor sitting posture can increase the burden on the lumbar spine. In an ideal state, the cervical and lumbar spine of the human body are lordosis and the thoracic kyphosis has a natural curve, which helps to disperse gravity. However, when sitting for a long time, especially when the sitting posture is incorrect, the curve is easy to deform, resulting in additional pressure on the lumbar intervertebral disc and surrounding soft tissues, which in turn causes problems such as low back pain and lumbar disc herniation. In addition, maintaining the same position for a long time can also cause scoliosis and lumbar muscle strain.
In response to this problem, a variety of lumbar cushion products have emerged on the market that are designed to help people maintain the natural curve of the spine through external support.
To put it simply, these lumbar pads can be divided into two types:
(1) Soft materials
Such as silicone and sponge. Soft lumbar pads focus more on providing comfortable support and pressure relief, especially for the buttock area, so that the human body is stressed more evenly and reduces the discomfort of sitting on hard surfaces.
Source: An e-commerce platform
(2) Hard materials
For example, plastic. Rigid lumbar pads focus on restoring and maintaining the physiological curvature of the spine, helping to improve sitting posture by providing firm support.
Source: An e-commerce platform
Your lumbar cushion
Maybe it's the wrong one
Seeing this, we know that the lumbar cushion, as an auxiliary tool, can indeed provide comfortable support while relieving low back discomfort and improving sitting posture.
However, many people have some things to pay attention to when using or choosing a lumbar cushion, which may not be paid attention to, and the discomfort in the lower back may not be reduced, or even aggravated!
1. Choose the right lumbar cushion
The need for lumbar cushions varies from person to person. Choose a cushion that fits your body's curves and needs, such as soft or firm, split or integral, to ensure the best results. As mentioned earlier, if you want to protect the curvature of the spine, you should use a hard material, and if the main purpose is relaxation and comfort, then a soft material is more suitable.
Proper installation and placement:
When installing the lumbar cushion, make sure it is properly placed on the chair and snugly against the waist. Different types of lumbar cushions may have different ways to use them, follow the instructions to install them correctly. Some lumbar cushions can even be counterproductive if they slip.
2. Adjust your sitting posture regularly
Do not hold the same position for long periods of time. Even if you use a lumbar cushion, it is advisable to stand up and move every once in a while and adjust your sitting position to reduce pressure on your lower back. Generally speaking, every half hour, you can get up and walk around.
Pay attention to the correctness of the sitting posture:
The lumbar cushion is only an aid and is not a substitute for proper sitting. When sitting on a chair, keep the natural curve of your spine, keep your feet flat on the ground, and avoid sitting postures such as crossing your legs and legs for a long time.
3. Use moderately
Excessive reliance on lumbar cushions for long periods of time can also have a negative impact on muscles and ligaments. Use the lumbar cushion in moderation to allow your body to get proper exercise and rest. It is generally advisable to buy different types of products, such as alternating soft and hard materials, or to remove them completely at regular intervals to allow the spine and pelvis to work in a relatively dynamic environment.
Regular Cleaning:
The lumbar cushion is often in contact with clothing, skin, etc., and should be cleaned regularly to maintain hygiene and ensure long-term comfort. In addition, some hard materials may also involve ventilation and ventilation, and if you sweat too much, you also need to consider skin allergies and other related issues.
4. Personal comfort
Different people may have different feelings about the comfort of the lumbar cushion. If you feel uncomfortable during use, it is recommended to stop using it promptly and consider replacing it with another type of lumbar cushion.
Overall, using a lumbar cushion is a great addition to sitting, but it's just as important to use it wisely and work with proper sitting, rest, and exercise. Individual differences and needs should be fully considered when purchasing and using lumbar cushions to ensure optimal lumbar support.
If you want to solve your spine problems, you need to do this!
In addition, it is important to note that the use of lumbar pads is only an adjunct, and it does not fundamentally solve the spinal problems caused by prolonged sitting.
It's more important to change lifestyle habits, such as standing and resting regularly, improving sitting posture, and engaging in physical activities that help strengthen your spine and core. Here are two exercises that are especially effective in preventing lumbar spine problems.
(1) Dead insect movement
The Dead Bug is a simple but extremely effective core stabilization exercise that strengthens the abdominal, back, and hip muscles. To perform this movement, you need to lie on your back with your knees bent and your arms straight towards the ceiling. Then, slowly straighten your right and left feet, trying to get as close to the ground as possible but not touching, while keeping your waist close to the ground. After that, do the same with the other arm and leg. This action not only strengthens the core muscles, but also improves body coordination.
▲ Picture from: Author
(2) Bird and dog sports
Bird and dog movements focus more on balance and stability, effectively exercising the muscles around the spine. Start in a quadruped position, keeping your back straight, while extending the opposite arm and leg until you are in line with your body, then slowly return to the starting position and switch to the other side. This movement helps to improve the stability of the spine and reduce the burden on the lower back caused by imbalance.
▲ Picture from: Author
In conclusion, although the lumbar pad can help relieve the pressure on the lumbar spine caused by sitting for a long time to a certain extent, the key to maintaining spinal health is to develop good sitting habits and engage in targeted physical exercise on a regular basis.
By combining the use of lumbar pads, improving lifestyle habits and strengthening physical exercise, I believe that we can effectively prevent and alleviate lumbar spine problems and enjoy a healthy life. (Author丨Huang Tao, Former Rehabilitation Therapist, Department of Sports Medicine, Third Hospital of Beijing Medical University)
Source: Popular Science China