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Have you ever wondered if those drivers who drive the bus every day often rub their waists and complain about back pain after work? Is it just because of sedentary lifestyles, or is there something else going on?
In our lives, many people need to maintain a posture for a long time due to the nature of their work, such as bus drivers. They sit in the driver's seat for long periods of time and have little opportunity to move their waists at the end of the day.
After a long time, my back pain is like an old friend at home, and I always like to come uninvited. But you know what? This seemingly ordinary low back pain may be a sign of a herniated disc.
Herniated disc, a term that many people may sound like palpitations, not only causes low back pain, but also may affect the nerves in the legs in the long run, and even require surgery in severe cases.
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Let's talk about those who stand for a long time, such as salesmen, teachers, etc., because they need to stand for a long time, the burden on the waist increases, and the situation of lumbar muscle strain is also very common.
Lumbar muscle strain is not just as simple as lower back pain, the long-term affected muscles will gradually lose their normal function, affect the quality of life, and even cause more complex musculoskeletal problems.
Low back pain is sometimes a warning sign of kidney problems. Because the kidneys are on either side of our lower back, low back pain is often the first symptom to be felt when conditions such as kidney stones or nephritis occur.
This pain is different from ordinary lumbar muscle strain or herniated disc, it can be a dull pain, it may be a severe pain, and it may also be accompanied by symptoms such as urinary frequency, urgency, and painful urination.
Low back pain can also be a precursor to osteoporosis. For middle-aged and elderly friends, low back pain caused by osteoporosis is really not to be underestimated. Because osteoporosis weakens bones, a slight fall or careless movement can lead to fractures.
In the face of low back pain, we must not take it lightly and think that it is just simple exertion. It can be a sign of multiple illnesses and a reminder that we may need to go to the hospital for further tests.
Early detection and early treatment can prevent the disease from causing greater trouble. Simple daily observation and self-examination, such as whether there are symptoms such as abnormal urine and difficulty walking, can help us detect problems in time.
If these symptoms persist, it is best to go to the hospital as soon as possible to find a professional doctor to diagnose it, so that low back pain does not become a long-term health problem.
For those who often have low back pain, in addition to seeing a doctor, there are some simple actions that can be done in life to relieve symptoms. These methods may sound ordinary, but they can have unexpected effects.
Strengthening the lower back muscles is very important. You may think, if you have low back pain, you have to move your waist, isn't it adding fuel to the fire? In fact, reasonable exercise can enhance the strength and endurance of the lower back muscles, help stabilize the spine, and thus reduce pain.
You can do some lower back muscle training, such as the cat stretch, which is a very gentle yoga pose. To put it simply, it's all fours, with your back gently arched like a cat, and then slowly returning to a relaxed state. This movement can help relax the muscles in the lower back and reduce the stress caused by working in the same position for long periods of time.
After working for a long time, you can stand up and walk around and do side waist exercises. Many people may think that this is nothing, but in fact, it is an effective way to help blood circulation in the lower back and prevent muscle stiffness. You can gently bend to the left and right sides, holding each side for a few seconds, which will moderately stretch the lower back muscles and promote blood circulation.
For those who need to stand for a long time, such as salesmen, teachers, etc., they can try to do a calf raise between work, which helps to reduce the pressure on the lower limbs and indirectly reduce the burden on the lower back. Just find a step or stool, take turns stepping on it with one foot, then switch to the other, and repeat this several times.
There is also a very interesting method - "waist swing". It is to put your hands on your waist and slowly swing your waist from side to side while standing. This movement will not only stretch your lower back muscles, but also allow you to relax after intense work.
After talking about some daily prevention and relief measures for low back pain, it is equally important to take care of your regimen when you get home in the evening, especially for people who often have low back pain.
Here are some unique and effective evening regimens that may catch your eye and help not only relieve lower back pain, but also improve your overall quality of life.
When you get home in the evening, try doing some gentle stretching and relaxation exercises. A good option is "Night Yoga". Many people may think that yoga needs to be done in a professional place under the guidance of an instructor, but in fact, at home, especially at the end of a day's work, do some simple yoga movements.
Such as the sub, fish and locust pose, can effectively relax the lower back muscles and relieve the stress and fatigue accumulated throughout the day. These movements don't require much intensity, and the focus is on stretching and relaxing, helping the body release stress, and at the same time taking care of yourself.
Evening is the best time to apply a warm compress to your waist. Warm compresses on the waist with a heat pack or electric blanket can improve blood circulation, relax muscles and relieve spasms.
Especially during the cold season, warm compresses can not only reduce low back pain, but also make people feel comfortable and help improve sleep quality. While applying the heat, you can gently do some waist rotation while applying to promote the effect.
Before going to bed, you can perform a relaxation movement called "leg wall pose". This movement is very simple, just lie on the bed with your legs raised and leaning against the wall at a right angle, and hold this position for 5 to 10 minutes.
This action helps to promote blood return in the lower limbs, relieves pressure on the lower body, and indirectly relieves pressure on the lower back. At the same time, it is also a relaxing process that helps you achieve a better state of relaxation before bedtime and prepare for a good night's sleep.
Let's talk about diet. Dinner is more than just filling your stomach for people with low back pain. A proper dinner can help relieve low back pain. Add some magnesium-rich foods, such as whole grains, nuts, and leafy greens.
Magnesium helps to relax muscles and relieve muscle pain. The quality of sleep has a direct impact on lower back health. Choosing a mattress that suits you is very crucial. A good mattress can help maintain the natural curve of the spine and avoid unnecessary lumbar tugging or compression during sleep.
With these simple yet effective evening habits, we can not only relieve pain in the lower back, but also improve the overall quality of life. After all, a healthy lifestyle is something that we need to practice consistently in every detail of our daily lives. Starting tonight, try these tips to give your waist plenty of rest and recovery. #头条首发大赛#
What are your thoughts on how low back pain can be relieved? Welcome to discuss in the comment area!
Resources
Zhao Jie, Moxibustion with Silver Needle for the Treatment of Low Back Pain, China Practical Medicine, 2012-07-10