What causes a lower back injury? Can we prevent it in advance?

Introduction: Many people will find that they are doing some overworked work, or often bending over, and find that a film is very painful, and even a waist injury, so, what is the cause of waist injury? Can it be prevented in advance? <>

1. Causes of waist injury.

In life, many friends will have low back pain, waist injury is one of them, after suffering from a low back injury, it will lead to low back pain, bringing inconvenience to the patient's life and work, low back injury is a common disease, the main reason for waist injury is due to the sequelae of acute low back sprain and long-term repeated chronic waist injury, sometimes the waist injury is because of a sudden waist sprain, waist activities are too frequent, and the sudden waist sprain is not carried out in time**, The injured psoas muscle is stretched for a long time, which further aggravates the lumbar injury. If there are frequent lumbar injuries, most of them may be due to abnormal lumbar stability, which is not ruled out to be caused by lumbar disc herniation. <>

2. How to prevent waist injury?

One is an important part of the upper body that supports the human body, or if it bears too much gravity load, especially when people bend over and run, it is easy to cause lumbar sprains, so it is necessary to strengthen the waist muscle exercise, which can enhance the stability of the lumbar spine and pelvis, which is conducive to the effective transmission of the upper and lower limbs, and protect the lumbar spine and intervertebral disc from damage, the flexibility of the waist is also very important, and the flexible lumbar muscles can effectively prevent lumbar sprains, so before strenuous exercise, it is necessary to carry out lumbar stretching exercises, To avoid sitting for a long time, sitting for a long time will make the pelvis and waist joints bear weight for a long time, affect the blood circulation of the lower limbs, resulting in numbness in the legs, over time, muscle atrophy may occur, at the same time, the lumbar intervertebral disc is in a state of tension and compression for a long time, which is easy to cause protrusion to the side and back. <>

3. Summary. In short, if you want to prevent lumbar sprains, you should bend your knees and straighten your waist when carrying things, so that the leg muscles can bear the pressure, instead of bending down, relying only on the waist to exert force, and you should sleep on a hard mattress, a harder mattress can support the whole body and reduce the pressure on the spine and joints, especially for patients with lumbar disc herniation, sleeping on a hard mattress can reduce the load on the lumbar spine and intervertebral discs, in addition, we should also pay attention to avoiding waist cold, in the season of cold and hot handover, we must pay attention to keeping the waist warm, otherwise, Even a slight movement can damage the lower back.

The work required to bend over frequently, and if the sprain is not in time, it may also be caused by a herniated lumbar disc; Usually to strengthen the exercise of the waist muscles, the waist stretching exercise should be carried out first when exercising, to avoid sitting for a long time, increase the burden on the joints, and the waist injury can be prevented in advance.

It may be that it is hit by an external force, often holding particularly heavy objects, herniated lumbar disc, often sedentary, often inactive; We can prevent it in advance.

Lumbar injuries are mainly caused by long-term exertion, and we can prevent them in advance, that is, don't do too heavy work.

Many people take advantage of the long vacation time to clean their home from start to finish. It's good to love cleanliness, but you should also be careful when cleaning so that you don't compromise your health by doing your work. Warmly remind everyone to pay attention to the health of the lumbar spine when doing housework, and also pay attention to protecting the waist, especially when lifting heavy objects, it is best to share gravity to the legs, otherwise it is easy to damage the lumbar spine.

It is extremely common to bend over to pick up and carry heavy objects in daily life and work, such as workers carrying heavy loads, women carrying laundry tubs on the ground, etc. In these cases, if you do not pay attention to your posture, especially if you are a mental worker or a housewife who has the rare opportunity to do heavy physical work on weekdays, it is easy to cause lumbosacral injury. When bending over to pick up and carry heavy objects, the most unfavorable posture for the lumbosacral region is to bend over with straight knees to pick up and carry heavy objects.

Because in this posture, when the lumbar spine is straightened from flexion, although the muscles of other parts such as the gluteus maximus are contracted, when the bending exceeds 90 degrees, the sacrospinous muscles do not play the role of maintaining the position of the spine and protecting the ligaments, the tension of the back of all the spine is borne by the ligament, and the sacrospinous muscles must first contract with greater force when standing up, so it is easy to cause lumbosacral sprain, and the straight knees bend over to lift the weights, and the center of gravity of the object is far away from the trunk axis, which will inevitably aggravate the lumbar back muscles. The burden of ligaments causes damage to the muscles and ligaments of the lumbosacral region. Correct posture: first bring the body as close to the heavy object as possible, then bend the knees and hips, and then hold the object with both hands, stretch the knees and hips, and the heavy object can be lifted.

In this way, it mainly relies on the contraction strength of the gluteus maximus and quadriceps muscles to avoid the straining of the lower back muscles, and the chance of low back injury is also reduced. In addition, when lifting heavy objects, it is necessary to pay attention to keeping the knees in a semi-flexed state and making the objects as close to the body as possible, which can reduce the burden on the lower back muscles and reduce the chance of injury.

Clause. First, to ensure that the knee is straight and bent, and the leg force is used to stand up, so that the force is basically on the longitudinal axis of the body, and the buttocks and legs have the most developed muscles in the body to complete the action without injury. The human spine is very important and fragile, and a person's waist strength is also very weak, and when the lower back is weight-bearing, the vertebrae become the fulcrum of the lever, and the back muscles are under the maximum load.

The position of the lever can easily cause spine or lower back muscle strain.

Clause. Second, the holding of heavy objects. At this time, with the elbow joint as the fulcrum, the main muscle group of the brachial biceps muscle is in the laborious lever position, and the closer the center of the weight is to the elbow joint, the smaller the torque is and the more labor-saving. Root.

According to studies, when the load on the lumbar spine is much higher than when standing up to 340 kg. Thus, forward flexion activity or weight-bearing is the guide.

Poor posture that causes degeneration or injury to the lumbar spine. Hold weights immediately, and if you use waist circumference load, you can reduce the load by 30%. However, long-term use of waist circumference can lead to adverse consequences due to disuse atrophy.