Stand up straight and say goodbye to the trouble of "protrusion"

Author: Dai Xuanhui, Second Affiliated Hospital of Air Force Medical University

Reviewer: Zhou Chengpei, deputy chief physician, Second Affiliated Hospital of Air Force Medical University

In today's fast-paced, high-pressure era, lumbar disc herniation often comes uninvited, seriously affecting daily life. From office workers rushing out to greet the first rays of sunshine in the morning to workers sweating on the construction site at nightfall, the health of the lumbar spine is becoming the focus of everyone's attention. Today, let us embark on this "lumbar protection battle", understand lumbar disc herniation, and share practical waist protection tips!

1. The past and present of lumbar intervertebral disc

Our spine is like the steel skeleton of a tall building, and the lumbar spine is the most solid bottom support of this building. And between these layers of support, there are unknown "little heroes" - lumbar intervertebral discs. They are composed of tough fiber rings and soft nucleus pulposus, like a well-designed shock absorber, silently bearing the pressure from all directions, allowing us to bend and turn flexibly and enjoy every moment of life.

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However, time is not forgiving. Long-term heavy loads, bad postures, and even genetic factors may cause this "little hero" to gradually lose its former elasticity and vitality, and even "rebel" - lumbar disc herniation. At this time, pain, numbness, weakness and other discomforts will follow, reminding us that it is time to pay attention to the health of the lumbar spine.

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2. The truth behind “prominence”

Lumbar disc herniation, as the name suggests, is when the nucleus pulposus in the lumbar disc breaks through the original protective layer - the annulus fibrosus, and protrudes or bulges outward. This change is often accompanied by the rupture of the lumbar annulus fibrosus, just like an over-squeezed balloon that eventually bursts at a weak point. Once the protruding nucleus pulposus compresses the surrounding nerve roots, it will cause a series of symptoms: from mild backache and back pain to severe radiating pain, and may even affect the mobility of the lower limbs, causing great inconvenience to life.

So, what causes the "herniation" of the lumbar disc? There are many reasons, including degenerative changes that occur with aging, as well as acute injuries caused by external factors such as trauma and occupational habits. In addition, genetic factors cannot be ignored. People with a family history of lumbar disc herniation are often at a higher risk of the disease.

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3. Waist protection secrets

Facing the threat of lumbar disc herniation, we are not helpless. By mastering scientific knowledge of waist protection and developing good living habits, we are fully capable of winning this "lumbar protection war". The following is a practical waist protection secret to help you stay away from the trouble of "herniation".

Sit upright and avoid "Ge You lying down": If you lie on the sofa like Ge You in movies and TV series all day, your lumbar disc will suffer! Therefore, it is very important to maintain a correct sitting posture. Sitting up straight with your feet flat on the ground and allowing the spine to get natural support is the first step to protect the lumbar spine.

Bending over to lift something requires three steps: When lifting heavy objects, remember not to bend over directly to lift them, as this can easily cause lumbar spine injuries. The correct way to do this is to bend your knees and squat first to lower your body's center of gravity. This allows you to use the strength of your leg muscles to support your body and reduce pressure on your waist, then slowly stand up after lifting the object. This process of bending over to lift objects protects your lumbar spine and exercises your leg muscles.

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Exercise your waist and strengthen your muscles and bones: The waist muscles are the strong backing of the lumbar spine. Through regular waist exercises, such as the Little Swallow Flying and five-point support, you can enhance the strength and flexibility of the waist muscles and provide better protection for the lumbar spine. At the same time, maintaining a healthy weight can also reduce the burden on the lumbar spine!

Quit smoking and limit alcohol consumption, and live a healthy life: Tobacco and alcohol are not only the "big enemies" of health, but also the "invisible killers" of the lumbar spine. Smoking accelerates the degeneration of the lumbar intervertebral disc, while excessive drinking may lead to osteoporosis and lumbar instability. Therefore, quitting smoking and limiting alcohol consumption is an important part of protecting the lumbar spine.

Regular check-ups, early detection and early treatment: Just like cars need regular maintenance, our lumbar spine also needs regular "physical examinations". Once you find any discomfort in your waist, you should seek medical attention in time for early detection and early treatment. Remember, prevention is always better than cure!

Lumbar health is related to our quality of life and happiness. In this "lumbar protection war", each of us is our own "commander". By mastering scientific knowledge of lumbar protection and developing good living habits, we are fully capable of staying away from the troubles of lumbar disc herniation. Let us straighten our backs and meet every challenge of life with more enthusiasm and vitality!