What kind of sitting posture can help with lumbar disc herniation recovery?

Patients with lumbar disc herniation are not recommended to sit for a long time, if it is necessary for work, it is recommended to get up every half an hour to move, avoid sitting for a long time, it will strengthen the burden on the lower back muscles.

When it comes to self-training methods, the exercise of the lower back muscles is very important. Here's how.

Exercises for the lower back muscles.

Sitting for a long time and improper posture are important factors in the onset of lumbar intervertebral disc herniation, and a long-term posture will cause fatigue and stiffness of the muscles of the lower back, buttocks and lower limbs, and strain in severe cases. As the degree of strain increases, muscle elasticity is lost, which reduces the fixation of the spine by the muscles and ligaments, and accelerates spinal degeneration.

Being sedentary for a long time can increase the pressure on the intervertebral disc and accelerate the degeneration of the intervertebral disc, resulting in lumbar disc herniation. In addition, the pressure on the intervertebral disc is different for different postures, and the pressure on the intervertebral disc is lower in the upright sitting position than in the semi-reclined, half-leaning, and forward-bending and head-down sitting positions. Therefore, for lumbar disc herniation, it is recommended that patients reduce their sitting time, try to maintain a normal sitting posture, minimize or not cross their legs, or reduce lying on the back of the chair and the sofa, look down less at mobile phones, TV, and even sit or sleep on the sofa for a long time.

Patients with a herniated lumbar disc should sit upright like a soldier, try to avoid holding one position for a long time, and try not to stand for a long time.

Patients with lumbar disc herniation should try not to sit for a long time, and should do Xiaoyanfei to exercise the strength of the lumbar spine, which can improve the harm caused by lumbar disc herniation and reduce the occurrence of complications.

One of the reasons for lumbar disc herniation is caused by sitting for a long time, so you should often stand up and move, and often do backbend movements, which is helpful.

For patients with lumbar intervertebral disc herniation, pay attention to the correct sitting posture and combine work and rest.

Spinal disc herniation.

Some people think that no matter how you sit, as long as you feel comfortable and don't have to exert yourself. But in fact, whether a person sits correctly or not is not entirely determined by whether it is comfortable or not, whether it is strenuous or not. Some sitting positions can be comfortable and effortless for a short time, but over time, the comfort will gradually disappear, resulting in pain in the lower back.

To be precise, the criterion of whether a person's sitting posture is correct or not mainly depends on whether the spine, especially the lumbar spine, conforms to the physiological curvature and biomechanical principles as much as possible when sitting, in addition, it should also look at whether the head and neck are strained, whether the legs are relaxed, and so on.

Perhaps many people have a feeling of low back pain and inability to stand up after sitting for a long time, which is caused by the spasm of the lower back muscles in a state of tension for a long time. Therefore, no matter how you sit, whether it is correct or not, people should move their waist, lower limbs and even the whole body after sitting for a while. This is not only beneficial for maintaining the physiological function of the lumbar spine, but also has a protective effect on other parts of the body.

For example, when sitting for a long time, you can often straighten your waist and extend your shoulders back, which is the so-called "stretching your waist", or you can put one foot on top of the other foot and constantly change.

In addition, there are certain requirements for the action of sitting down and standing up. When sitting down, it is best to walk to the side of the chair first, put one foot behind the other foot, and then lean forward slightly with the upper body, sit down slowly, when standing up, it is best to put one foot behind the other foot, gently push the ground hard, so that the upper body is out of position, at the same time, the upper body leans forward slightly, and the back is kept as straight as possible in the process. About.

Lumbar disc herniation.

In addition to the correct sitting posture, it is more important for patients to sit down and stand up correctly, because incorrect movements often cause the disease**.

Sitting: The correct sitting posture should be with the upper body straight, the abdomen tucked, the lower jaw slightly tucked, and the lower limbs together. If possible, raise the knee slightly above the hip.

If you sit in a chair with a backrest, you should try to keep your back close to the back of the chair on the basis of the above posture, so that the muscles of the lumbosacral region will not get tired. After sitting for a long time, you should move to relax the muscles of your lower limbs. In addition, patients with lumbar disc herniation should not sit on a low stool lower than 20cm, and try to sit on a chair with a backrest, so that they can bear part of the weight of the body and reduce the chance of low back strain.

Posture: The correct posture is to balance the weight of the body on the feet along the center line (extending from the center of the head through the neck, shoulders, hips, knees and soles of the feet) to achieve a balance between weight and posture.

In addition, the head should be raised and the chin should be kept level with the ground; Keep your chest up and your shoulders relaxed; Adduction of the lower abdomen. A beautiful standing posture can reflect a person's positive and optimistic healthy spirit, and can also prevent fatigue and body deformation.

Incorrect standing posture includes: stiffness, excessive chest bulge; hunched over, insufficient tension in the muscles of the body; a concave back or lordosis, a bulging abdomen; Shoulder-dropping, kyphosis, back concave and shoulder-dropping, scoliosis.

Walking posture: The correct walking posture should be calm, smooth and straight. For this reason, a good walking posture should be upright, with the abdomen straight, the eyes looking straight ahead, the arms relaxed on the sides of the body and swinging naturally, the toes slightly outward or straight forward, the stride is even, the distance between the feet is about one foot to one and a half feet, the pace is steady, the gait is natural, and there should be a sense of rhythm.

When starting, lean slightly forward, the center of gravity of the body falls on the ball of the forefoot, and the center of gravity of the body should continue to transition forward with the moving footsteps during walking, rather than letting the center of gravity stay on the back foot, and pay attention to straightening the knee when the front foot lands and the back foot leaves the ground.

Hello! Lumbar disc herniation is the rupture of the fibrous annulus of the lumbar intervertebral disc, which causes the nucleus pulposus to protrude from the rupture and compresses the nerve root next to it, causing nerve root edema and adhesions, resulting in low back pain, leg numbness, sciatica and other symptoms.

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Analysis: Intended self-regulation, to avoid long-term repeated fixed movements, the labor department should specify the maximum load to avoid spinal overload, so as not to promote and accelerate degeneration. For some people who need to bend over for a long time or work at a desk for a long time, the pressure on the lumbar intervertebral disc is more than double that of standing normally, and the incidence of low back pain and lumbar disc herniation will increase accordingly.

You can change your sitting posture by constantly adjusting the height of the chair and tabletop, and stick to the work exercise to restore the tired muscles.

Correct poor reading and writing posture in adolescents. At present, due to the heavy learning load of teenagers, there is a common poor reading and writing posture, if it is not corrected for a long time, it will affect the normal development of the spine, and may become the cause of low back pain in adulthood. When the human body is sitting, it is usually in two positions, namely the posterior sitting position and the anterior sitting position.

When sitting in the posterior position, the center of gravity line is behind the ischial tuberosity and hip joint, and there must be a chair back in the back, which is not easy to fatigue, suitable for resting, talking or for reading books, but not suitable for desk writing, depiction, etc. The most commonly used sitting position is the most common sitting position, in which the center of gravity of the upper part of the body passes through the ischial tuberosity or the front of the hip joint, which requires tension in the back muscles to maintain balance in the sitting position. The body parts are naturally relaxed, the torso chest is tilted forward about 15 degrees, the head is tilted forward from the torso 15 degrees, the waist is lightly resting on the back of the chair, and the forearms are placed on the table, but the elbows do not bear the weight of the torso, only play a stabilizing role.

This kind of ** can not only meet the needs of writing, painting, tracing and other desk work, but also reduce fatigue. Of course, the duration should not be too long, you can raise your head for an hour to do some activities, such as placing your hands on both sides of the waist, stretching your back back, and pushing your hands up and down or rotating them vigorously, and practicing 20 30 times each time, so that the practice is safe and safe, and the effect is good. When working and studying, you can constantly change ** such as moving your hips back and forth on the chair surface, moving your body, upper limbs and head and neck, etc., you can also change the height of the chair, so that you can reduce fatigue by constantly adjusting your sitting posture.