A must-have artifact for workers, it can really protect the waist effectively!

In today's society, it is basically the norm for workers to work at a desk, staring at a computer, sitting for long periods of time without moving during the day, which poses a considerable challenge to our spinal health.

Therefore, many lumbar cushions for adjusting sitting posture have emerged. So are these cushions that claim to be "lumbar cushions" really useful? In addition, some people still feel discomfort in their waists after using lumbar cushions for a period of time, or even feel worse. Why is this? Let's talk about it in detail today.

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Do lumbar support cushions really work?

The human spine is a complex and delicate structure that supports our body and protects important spinal nerves. In its natural state, the spine presents a unique S-shaped curve that can withstand gravity while providing sufficient flexibility. However, long-term poor sitting posture can disrupt this balance and lead to many health problems.

First, bad sitting posture will increase the burden on the lumbar spine. Ideally, the human body's cervical and lumbar spines have natural curves with lordosis and thoracic kyphosis, which helps to disperse gravity. However, when sitting for a long time, especially when the sitting posture is incorrect, the curves are prone to deformation, causing the lumbar intervertebral disc and surrounding soft tissues to bear additional pressure, which in turn causes problems such as low back pain and lumbar disc herniation. In addition, maintaining the same posture for a long time may also cause scoliosis and lumbar muscle strain.

To address this problem, a variety of lumbar support products have emerged on the market, which aim to help people maintain the natural curve of the spine through external support.

Simply put, these lumbar pads can be divided into two types:

①Soft materials

Such as silicone and sponge. Soft lumbar cushions focus more on providing comfortable support and pressure relief, especially support for the hip area, so that the body is more evenly stressed and the discomfort of sitting on a hard surface is reduced.

Image source: an e-commerce platform

②Hard materials

For example, plastic. The hard lumbar cushion focuses on restoring and maintaining the physiological curvature of the spine, helping to improve sitting posture by providing firm support.

Image source: an e-commerce platform

Your lumbar support cushion

Maybe it was used wrong

Seeing this, we know that the lumbar support cushion, as an auxiliary tool, can indeed provide comfortable support while relieving lumbar discomfort and improving sitting posture.

However, many people may fail to pay attention to some matters when using or choosing a lumbar support cushion, which may result in the discomfort in the waist not being alleviated, or even aggravated!

1. Choose a suitable lumbar support cushion

Different people have different needs for lumbar support cushions. Choose a cushion that suits your body curve and needs, such as soft or hard, split or integrated, to ensure the best effect. As mentioned before, if you want to protect the curvature of the spine, you should use hard materials. If you want to relax and feel comfortable, then soft materials are more suitable.

Correct installation and placement:

When installing the lumbar support cushion, make sure it is placed correctly on the chair and fits snugly against your waist. Different types of lumbar support cushions may have different usage instructions, so follow the instructions to install them correctly. Some lumbar support cushions can even have a counterproductive effect if they slip.

2. Adjust your sitting posture regularly

Don't stay in the same position for a long time. Even if you use a lumbar cushion, it is recommended to stand up and move around every once in a while and adjust your sitting position to relieve the pressure on your waist. Generally speaking, you can get up and walk around every half an hour.

Pay attention to the correct sitting posture:

The lumbar cushion is only an auxiliary tool and cannot replace the correct sitting posture. When sitting on a chair, keep the natural curve of the spine, place your feet flat on the ground, and avoid long-term cross-legged or cross-legged sitting postures.

3. Use in moderation

Over-reliance on lumbar cushions for a long time may also have a negative impact on muscles and ligaments. Use lumbar cushions moderately to allow the body to get proper exercise and rest. It is generally recommended to buy different types of products, such as alternating between soft and hard materials, or to remove them completely regularly to allow the spine and pelvis to work in a relatively dynamic environment.

Regular cleaning:

Lumbar cushions often come into contact with clothing, skin, etc., so they should be cleaned regularly to maintain hygiene and ensure long-term comfort. Some other hard materials may also involve ventilation issues. If you sweat too much, you also need to consider skin allergies and other related issues.

4. Personal comfort

Different people may have different feelings about the comfort of the lumbar support cushion. If you feel uncomfortable during use, it is recommended to stop using it in time and consider changing to other types of lumbar support cushions.

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In general, the use of lumbar cushions is a good supplement to sitting posture, but reasonable use and coordination with correct sitting posture, rest and exercise are equally important. When purchasing and using lumbar cushions, individual differences and needs should be fully considered to ensure the best lumbar protection effect.

If you want to solve spinal problems, you need to do this!

In addition, it should be noted that the use of a lumbar cushion is only an auxiliary measure, it cannot fundamentally solve the spinal problems caused by long-term sitting.

What is more important is to change your lifestyle habits, such as standing and resting regularly, improving your sitting posture, and participating in some sports that help strengthen your spine and core muscles. Here are two exercises that are particularly effective in preventing lumbar problems.

①Dead Bug Movement

The dead bug is a simple but extremely effective core stabilization exercise that strengthens the abdominal, back, and buttocks muscles. To perform this exercise, lie on your back with your knees bent and your arms straight up toward the ceiling. Then, slowly straighten your right hand and left foot as close to the ground as possible without touching it, while keeping your waist flat on the ground. Then, switch arms and legs and perform the same movement. This exercise not only strengthens the core muscles, but also improves body coordination.

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②Bird-dog exercise

The bird dog pose focuses more on balance and stability, effectively exercising the muscles around the spine. Start from the quadruped position, keep your back straight, and stretch the opposite arm and leg until they are in line with the body, then slowly return to the starting position and perform the other side. This movement helps to improve the stability of the spine and reduce the burden on the waist and back caused by imbalance.

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In short, although lumbar cushions can help relieve lumbar pressure caused by long-term sitting to a certain extent, the key to maintaining spinal health lies in cultivating good sitting habits and performing targeted physical exercises regularly.

By combining the use of lumbar cushions, improving lifestyle habits and strengthening physical exercise, I believe we can effectively prevent and alleviate lumbar problems and enjoy a healthy life.

Author: Huang Tao, former rehabilitation therapist in the Department of Sports Medicine, Peking University Third Hospital

Reviewer: Ji Gang, deputy chief physician of orthopedics, the First Hospital of Hebei Medical University