Ouch, my old waist! These exercises are the most harmful to your waist. Have you done them?

Audit expert: Peng Guoqiu

Deputy Chief Physician, Fourth Medical Center, PLA General Hospital

In life, everything can be prominent, but the lumbar disc must not be prominent.

The waist is an important part of the human body. As part of the core of the human body, many movements involve the waist .

If you have a minor problem with your waist, if you exert a little force, the pain will be like lightning, "whoosh" shooting from the waist to the entire back, making you want to shout: "Ouch, my old waist!" Then you will feel like a person who has been acupunctured, dare not sit or stand for a long time, and even yawning has to be done very carefully, for fear of pulling the nerves in your waist .

Source: Sohu

1

I accidentally hurt my waist

In modern society, due to changes in lifestyle, low back pain has become a lingering problem for many people.

For a long time, people generally believe that sitting for a long time is the culprit of low back pain. However, in fact, various bad postures such as standing for a long time also put a heavy burden on the waist.

How many of the following postures that hurt your waist do you use?

1. Stand with your belly sticking out

This posture will change the natural curvature of the spine, especially aggravate the lumbar lordosis, and put extra pressure on the lumbar spine. If you maintain this posture for a long time, the waist muscles and ligaments need to support extra strength, which can easily lead to muscle fatigue. At the same time, when standing with your belly bulging, the pressure on the lumbar intervertebral disc will increase, which may cause lumbar disc degeneration and protrusion, and even cause lumbar diseases such as lumbar disc herniation.

Source | Zhihu

2. Half lying or sitting

When sitting, the waist mainly bears the weight of the upper body. When sitting normally, the lumbar spine presents a slightly lordotic physiological curvature, at which the vertebral body, lumbar intervertebral disc, ligaments and muscles work well together. However, slumped sitting will change the normal physiological curvature of the lumbar spine, increase the pressure on the lumbar intervertebral disc, and increase the tension on the ligaments and muscles to maintain stability. In particular, bad sitting posture will increase the pressure on the waist.

Source | Douban

3. Sitting forward for a long time

In an office or study environment, if you maintain a bad posture with your head tilted forward and your shoulders raised for a long time, your spine will be twisted and the lumbar spine will be subjected to uneven pressure distribution. If this bad posture continues for a long time, it will cause chronic strain on the lumbar spine and surrounding muscle tissues, causing discomfort and pain.

Source｜Tencent In addition, excessive exercise, extreme exercise and high-intensity physical labor will increase the risk of lumbar disease and put too much strain on the lumbar spine.

2

What can I give you to compensate you? My waist

In order to maintain the health of the waist, we need to start from multiple aspects and give the waist sufficient care and compensation.

Source | Inspur Studio First, we should pay attention to maintaining the correct posture. Whether sitting or standing, we should keep the spine straight and avoid maintaining the same posture for a long time. At the same time, regular waist stretching exercises can relieve the tension of waist muscles and prevent the occurrence of low back pain.

Secondly, it is also very important to strengthen the waist muscle training. Through some targeted exercises, such as sit-ups, plank support, etc., the strength and flexibility of the waist muscles can be enhanced and the stability of the lumbar spine can be improved.

In addition, we should also pay attention to healthy diet and take in enough nutrients such as calcium and vitamin D to help maintain bone health. At the same time, getting enough sleep and avoiding excessive fatigue are also important measures to maintain waist health.

Finally, if severe low back pain occurs, you should seek medical attention promptly and receive professional treatment and advice to avoid delaying the condition.

If you feel waist discomfort, the following movements can help relieve it. It is recommended that you do 2-4 sets of each movement, 15 reps per set, and adjust according to your own situation:

Source: Sohu

The good news is that nowadays, most people’s waist conditions are not serious enough to cause lumbar disc herniation. More often, our waist pain comes from strain on tissues such as waist muscles and ligaments.

Just like the old saying goes: "Prevention is better than cure", the same is true for waist health. So, starting today, let's take action together, care for our waist, and let it accompany us through more beautiful times!