How is your waist? Don’t take back pain lightly!

Low back pain is a high-frequency "pain" with a prevalence rate second only to colds. Studies have shown that 70% of adults have suffered from lumbar muscle strain, with the symptom being low back pain, and most of them are between 30 and 50 years old.

Lumbar pain refers to pain or discomfort in the lower back and the sacrum below the lower back. In addition to illness, long periods of sitting, menstruation, exercise, and lifting heavy objects may trigger the "switch" for lumbago. A review of 165 studies published in The Lancet showed that lumbago is the leading cause of productivity loss worldwide, the number one killer of healthy life expectancy loss in 126 countries, and the leading cause of disability worldwide.

5 Common Types of Low Back Pain

Traumatic low back pain

The most common is twisting the waist accidentally, which may cause strain on the waist muscles and ligaments due to inadvertent external force. The characteristics of acute injury are that the pain will be aggravated after movement and the pain will be aggravated by pressing the painful area. However, for chronic lumbar muscle strain, pressing the painful area will relieve the pain.

Lumbar disc herniation

Intense exercise, lifting heavy objects, excessive pressure or body degeneration can cause the fibrous ring of the intervertebral disc to rupture. The nucleus pulposus in the middle is exposed and moves outward, gradually compressing the sciatic nerve, causing low back pain and numbness and pain in the lower limbs, and even affecting walking in severe cases.

Bone injuries

Under normal circumstances, the intervertebral disc has a certain resilience, similar to the car shock absorber spring can be restored. When the load is too heavy, the lumbar intervertebral disc will undergo pathological degeneration, which will lead to bone hyperplasia, accelerate lumbar aging, and cause pain.

Osteoporosis

As calcium loss increases, osteoporosis may cause chronic migratory low back pain. In severe cases, even sneezing may induce thoracic and lumbar compression fractures, causing sudden and severe low back pain.

Lumbar muscle strain

If the lumbar spine maintains a posture for a long time, the fascia or muscles will be stretched for a long time, which may cause chronic inflammation and strain, leading to low back pain.

7 Tips to Relieve Lower Back Pain

Balanced nutrition

A study from the University of Pittsburgh in the United States showed that low back pain is more or less related to diet, and an anti-inflammatory diet can reduce the incidence and severity of low back pain.

The omega-3 fatty acids contained in deep-sea fish have anti-inflammatory effects, can improve joint pain, relieve back pain caused by swelling or inflammation, and contain protein, DHA and many other nutrients needed by the human body.

Broccoli is one of the foods that contains the most flavonoids. In addition to preventing infection, flavonoids are also the best blood vessel cleaners. They can prevent cholesterol oxidation, prevent platelet coagulation, remove waste from the body and relieve the burden on the waist.

Vitamin D can promote the body's absorption of calcium and phosphorus, promote human growth and development, and maintain the toughness of human bones. Lack of vitamin D can cause osteoporosis and symptoms such as back pain.

Vitamin B12 helps repair damaged nerves. If you have symptoms caused by nerve damage and compression, such as lumbar disc herniation, supplementing with vitamin B12 can promote nerve recovery.

Avoid prolonged sitting

Pay attention to your sitting posture when you work at a desk for a long time, and get up and move around every hour. Choose an adjustable seat or a chair with a straight back. You can put a stool under your feet and keep your knees higher than your hips when sitting. When you sit or drive for a long time, you can put a small pillow or a rolled towel on your waist.

The bed is moderately soft and hard

For the elderly and young women, bedding that is too hard or too soft is not good. A 3-5 cm thick mattress is sufficient to ensure that the spine is parallel to the bed board when lying on the side.

Lifting heavy objects with the correct posture

When lifting heavy objects, your body should be as close to the object as possible, bending your legs but not your waist, and your waist should not bend forward.

Strengthen your exercise

It is not recommended to stay in bed all the time when you have low back pain. It is recommended to resume your daily activities through exercises such as backward walking, swimming, walking, and jogging.

Quitting smoking

Nicotine in cigarettes can cause vasoconstriction. Vascular constriction in the intervertebral disc may lead to insufficient nutrient supply and cause low back pain.

Weight control

When obese people gain weight, the burden on various organs in the body will increase, which can cause back pain and joint pain. If you have problems with being overweight or obese, it is recommended to control your weight.