How can I prevent spondylosis if I sit for a long time?

When you have free time, you can exercise properly, such as horizontal bar and swimming are better ways, and you can also focus on static exercises such as yoga, and it is best not to do unilateral sports such as badminton and table tennis.

Standing crookedly or sitting in an improper posture, habitually crossing our feet, playing with a mobile phone for a long time or sitting in front of a computer will cause our spine to be crooked and not straight, once the spine is crooked, many problems will follow. Every night before going to bed, I usually do some back rolling movements to correct the spine, and I heard that often doing back rolling movements can also ** bone spurs. 108 times a day (back and forth once counted), bone spurs do not need to be operated, do not need to be fast, do it slowly, and soon the spine can slowly return to a normal state.

If you need to work at a desk for a long time in order to work, and you have spinal discomfort, it is best to find a reliable soft tissue department or orthopedic department of a traditional Chinese medicine hospital, and use the free time system** to reduce the pressure on the spine as much as possible to avoid aggravation of symptoms.

Every 40 minutes, get up and move, cross your hands, lift them above your head, try to go up, then look up at the palms of your hands, hold for half a minute, then rest for a minute, and repeat 10 times.

Don't sit on a chair that is too low or too soft, because a chair that is too soft will make the lumbar bend concave downward, and the lumbar bend will become straight over time, which is easy to induce lumbar disc herniation, and a chair that is too low will increase the pressure on the lumbar back muscles and strain the lumbar muscles. And try to avoid a posture for too long, pay attention to the combination of work and rest.

If you have to go to work with cervical spondylosis, it is really difficult, the mood is very irritable, and you can't concentrate on work, I worked on the assembly line of Shenzhen garment factory last year for a long time to do a small scald and suffer from cervical spondylosis, it was very uncomfortable at first, and then it hurt so much that I couldn't go to work, I took half a month off and waited for my wife to go home on annual leave before I was cured with medicine and wine, and in many community hospitals said that there was no effective medicine, thanks to the hometown of this earthwork can be cured, so people suffering from cervical spondylosis are more people who work longer, If you feel uncomfortable with cervical spondylosis, you must immediately change the job at the bottom, so as not to make cervical spondylosis more serious.

If the computer monitor is too high, no matter how high, it is better to keep your head up and look at the monitor when you are in the office; Then turn your office chair to the lowest.

When you sit for a long time, you can put a soft pillow behind your lumbar spine. Do not sit with your head down, but sit up straight (or adjust the height of the chair), because the human spine, especially the cervical spine and lumbar spine, has a large range of motion, but there is a normal physiological arc forward.

Don't eat sour, spicy, beer, and other foods that are too humid, don't drink carbonated drinks, and you can properly boil some medicinal foods that nourish muscles and invigorate blood to regulate the body.

Avoid sitting for long periods of time and bowing your head for long periods of time, even bending over. Every half an hour or so, you should get up and move your cervical and lumbar spine. Do health exercises for the cervical and lumbar spine. It can well avoid long-term stalemate and strain of the muscles around the cervical spine and lumbar spine.

People who sit for long periods of time should avoid excessive fatigue. Some people say, how can I have lumbar muscle strain when I sit every day? In fact, in the state of sitting, the waist is already under greater pressure, and after sitting for a long time, the muscles and fascia of the waist are easily damaged.

People who sit for a long time to work, such as taxi drivers and office workers, should move their lower back properly after working for an hour to rest the muscles and ligaments there. Getting up and walking and doing stretching exercises is a good way to rest.

Don't play mahjong and drive a car for a long time. A reasonable diet can prevent lumbar disc herniation. Eat regularly, pay attention to breakfast intake, consume a high-protein, high-vitamin diet, and eat more fruits and vegetables.

At the same time, it is necessary to pay attention to regulating psychological pressure and maintaining a happy mood for work and life. Generally, long-term sedentary lumbar muscle recovery exercise requires frequent activities, local massage**, can avoid swallowing exercises lumbar intervertebral disc Suggestions: It is recommended to eat a light diet to strengthen nutrition, pay attention to rest, do not sit for a long time, you can often carry out waist and muscle exercises, and you can avoid swallowing exercises lumbar intervertebral discs.

To prevent lumbar disc herniation, we must first avoid sitting and standing for a long time to reduce the burden on the lumbar spine. If you sit for more than 40 minutes, you can get up and move your waist to relax and reduce the load on your waist. In ordinary life, patients can do proper exercises for the lower back muscles, they can do appropriate physical exercises, and proper physical exercises can enhance people's resistance and immunity, and can enhance people's physique, which is of great help to the recovery or prevention of diseases.

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The first thing to avoid is to sit and stand for a long time to reduce the load on the lumbar spine. To prevent overwork in the waist and prevent the waist from getting cold, you can eat more nutritious, light and easy to digest, high protein, high calcium food, and eat more fresh fruits and vegetables. Patients can be given daily warm compresses

The first point is to regularly massage to promote the flow of qi and blood, the second point is to eat more green vegetables and fruits on the diet, and the third point is to pay attention to ensure that the waist is in a relaxed state.

Usually you must avoid sitting for a long time, and when you go to work, you can do more cervical spine exercises and lumbar exercises.

Rub your hands and waist, combine the two palms, rub hot, and then rub the cervical spine and waist with both hands, you can rub up and down, and rub 50 times.

Neck movement: head forward ten times, back ten times, left ten times, right ten times. Then slowly shake your head and turn left ten times and right ten times.

Local massage can find tender points, hard knots, or muscle tightening points near the neck, large vertebral points, and Fengchi points, and massage and pinch these reaction points.

Look for tender points on the back of the hands, dorsum of the feet, anterolateral of the lower hips, and lateral calves.

Stretching the waist can relieve discomfort, stretching the waist can strengthen the contraction and relaxation of most of the muscles in the body, promote blood circulation, and eliminate fatigue to a certain extent. Maintaining a correct sitting posture and placing a small cushion on a chair for lumbar spondylosis is also very helpful in relieving fatigue in the lower back.

Start exercising! This workout can be a casual activity, all you need is to break this sedentary lifestyle! You can set an alarm clock, get up every half hour to drink saliva, go to the bathroom, chat, and look out the window, so that your body and mind will relax!

Therefore, after doing it for a while, you should stand up and walk, you can turn your head and wrist, and relax, so as to avoid these diseases.

You should take time to exercise, have proper exercise, and you can improve this state, and don't sit there all the time.

I think that when we encounter such a situation, we should walk around from time to time, so that it can be removed well, and it can also be better for our body.

The spine is the central axis bone of the human body, which is the pillar of the body, and has the functions of weight-bearing, shock absorption, protection and movement.

Support and protection features.

When the human body is upright, the center of gravity passes through the odontoid process in the upper part and reaches the pelvis about 7 cm to the left of the anterior second sacral vertebra, which corresponds to the posterior frontal axis plane of the hip joint and the front of the knee and ankle joints. The upper end of the spine supports the skull, and the chest and ribs form a thoracic cage. The upper limbs are connected to the spine by the humerus, clavicle, and sternum, as well as muscles, and the lower limbs are connected to the spine by the pelvis.

All kinds of activities of the upper and lower limbs are adjusted by the spine to maintain the balance of the body. The four physiological curvatures of the spine make the spine like a spring, which can increase the ability to cushion **, strengthen the stability of posture, and the intervertebral disc can also be absorbed**, which can prevent damage to the skull and brain during strenuous exercise or jumping, and the spine and ribs, sternum and hip bones form the thoracic cage and pelvis respectively, which plays an important role in protecting the chest cavity and pelvic organs. In addition, the spine has a great motor function.

The harm of sitting for a long time mainly affects two major systems, the first is the spinal system, and the second is the blood circulation system.

Normal people sit for a long time, the pressure of the lumbar spine and cervical spine will increase significantly, because the stability of the thoracic spine is better, so the impact on the thoracic spine is very small, unless it is a bent over chest posture is more serious, and finally leads to chest and back pain. Sitting for a long time can lead to a herniated lumbar disc, and can also lead to cervical spondylosis, in addition, sitting for a long time can also have a very negative effect on the blood circulation system. After sitting for a long time, blood circulation will slow down, and it is easy to form blood clots, especially deep vein thrombosis in the lower limbs, and when there is a problem with blood circulation in the vasculature, especially when the inner wall of the blood vessels is damaged or there is atherosclerosis, it is especially easy to form blood clots in the lower limbs.

Therefore, it is not advisable to sit for a long time, exercise appropriately, and combine work and rest.

Sedentary, as the name suggests, is to be in a sitting position for a long time. This seems to have become a habit of modern people, 24 hours a day, except for sleeping, the rest of the time is almost always sitting. Sitting for a long time slowly forms a disease, which brings great harm to physical health, and symptoms such as cervical spondylosis, lumbar muscle strain, and obesity come to the face.

People think of sitting as the closest thing to death. White-collar office workers, either facing the computer or the mobile phone, also sit and watch TV when they get home, and it is natural to get used to it. It seems that many people do not realize that this is a very serious behavior for physical health.

Sitting for long periods of time causes a person to have insufficient blood supply to the brain.

There are many harms of sedentary life, so just list a few.

1.Sitting for a long time makes people's cerebral blood supply insufficient, and then it leads to easy fatigue, fatigue, and serious memory decline.

2.Being sedentary for a long time will compress the bladder meridian located in the buttocks and thighs, resulting in bladder dysfunction and great harm to the kidneys, which is the so-called "sitting for a long time hurts the kidneys".

3.Being sedentary can trigger muscle soreness all over the body and induce various diseases.

The dangers of sitting for a long time are not only these, if you can agree with the view, then you should start exercising from now on, only exercise can make you live a healthier life. Save time on your mobile phone, computer, TV every night, and do exercise, so that you can have a healthy physique!

Long-term sitting is usually not good for lumbar spondylosis, mainly because sitting for a long time will burden the spine, especially if the spine is stiff, which will aggravate the condition. Moreover, the occurrence of lumbar spine disease may be caused by prolonged sitting or standing for a long time, or it may be caused by aging, and if it is not carried out in time in the early stage of the disease, it may lead to limited activities.

First of all, we know that sitting regularly can be detrimental to all parts of the body.

The first is that it can cause damage to the spine. It is easy for the spine to become stiff when sitting for long periods of time. Many people like to move forward, do not like to be upright, and sit obliquely, so that the pressure on the lumbar spine is relatively large, which is easy to cause lumbar muscle strain, and even cause lumbar disc herniation.

Second, people who are often sedentary will also suffer from cardiovascular and cerebrovascular diseases. If you keep it for more than three hours a day, you will also have an increased risk of developing deep vein thrombosis in the lower extremities.

Third, the gastrointestinal digestion function of the body is relatively weak when it is often sedentary. Storing food in the body for too long can cause indigestion, loss of appetite, diarrhea, bloating, and constipation.

Fourth, sitting still for a long time slows down the body's salt metabolism, and the body's caloric consumption is far less than the calorie intake, which is easy to cause fat accumulation in the body and lead to obesity. Long-term sedentary times can also reduce the body's utilization of insulin, leading to insulin resistance, which greatly increases the risk of type 2 diabetes.

To alleviate the harm of sitting for a long time is to get up and walk every 40 minutes, which can reduce the harm to the body.

Big, it's definitely not good to maintain a position for a long time. When the human body sits 20 degrees forward, the pressure in the lumbar intervertebral disc is greatest. This is exactly the posture we often maintain in front of the computer when we make reports, surf the Internet, and play online games.

If you sit like this for a long time, the lumbar spine will sink and shorten as a whole, and the central axis of the body will move backwards, causing the intervertebral disc to protrude backwards.

Long-term sitting may cause the spine to bend, long-term sitting may lead to spinal damage, and because long-term sitting will also lead to symptoms of low back pain for the lumbar spine, it can be carried out through massage and physiotherapy**, in daily life, we must participate in some physical exercises appropriately, and avoid sitting for a long time.

Long-term sedentary will indeed cause great harm to the spine, and it is recommended that people who work and sit for a long time should participate in exercise appropriately after sitting for a long time to reduce the damage to the body after sitting for a long time.

1. The posture of leaning forward makes the burden on the cervical spine of the head too large, so office workers should try to use the posture of leaning back slightly and leaning on the back of the seat to work, which can be interspersed with a posture of sitting upright, but not the posture of leaning forward to work.

2. Put an end to work with your head bowed, and place the computer screen in a position parallel or slightly lower than the line of sight, especially for laptop users, try to raise the notebook to raise the monitor and reduce the incidence of cervical spondylosis; At the same time, it can be connected to an external desktop keyboard to reduce the strain on the wrist after the laptop is raised, so that a larger distance between the eyes and the screen can be obtained to protect eyesight.

3. The arms are naturally drooping, placed on the armrests of the seat, and the keyboard is too high or too low to cause shoulder and neck muscle fatigue.

4. Pillow: ** should be slightly concave, the neck should be fully in contact with the pillow and keep slightly back, do not hang in the air.

5. Looking up and looking far: When looking at objects at close range for a long time, especially those who are in a state of bowing their heads, it will not only affect the cervical spine, but also easily cause visual fatigue and even induce refractive error. Therefore, whenever you sit at the desk for too long, you should look up into the distance for about half a minute.

This can not only eliminate fatigue, but also help the health of the cervical spine.

6. Active neck: should work for about 1 2 hours, purposefully let the head and neck turn forward and backward left and right several times, and the rotation should be gentle and slow, so as to achieve the maximum range of motion in all directions. It relieves the fatigue of the cervical joints.