Wrong Movements Could Cause Lumbar DiscHerniation
In recent years, the incidence of lumbar disc herniation has gradually increased, and many of these are caused by acquired bad habits.
Many people think that the condition could be relieved by exercise to strengthen lumbar spine strength, but what they don’t know is that wrong movements can also aggravate the condition. The prevention of lumbar disc herniation is the top priority, and it should start with reducing the pressure on lumbar spine in daily life.
10 Movements that May Cause Lumbar Disc Herniation
1 Sitting with Crossed Legs
Risk: Sitting with crossed legs will lead to pelvic tilt, the lumbar spine will suffer uneven pressure thus causing lumbar muscle strain. It will also cause uneven lumbar disc stress, maintaining this posture for a long time can easily cause lumbar disc herniation.
Tips: Try not to sit with crossed legs and keep the pelvis straight when sitting, making the lumbar spine evenly stressed.
2 Long-term Standing
Risk: Long-term standing can cause tension in the lumbar muscles and increase pressure on the lumbar spine, thus increaing risk of lumbar disc herniation.
Tip: Stepping on some stuffs and alternating feet at work can increase lumbar lordosis and relieve back muscle tension. If it’s long time standing, some waist stretching exercise can be helpful.
3 Bad Sitting Position
Risk: A bad sitting position will result in less lumbar lordosis, increased disc pressure, and exacerbate lumbar disc degeneration gradually.
Tip: Keep your upper body straight, tuck your abdomen, and close your lower limbs together when sitting. If you are sitting in a chair with a back, try to keep your back close to the back of the chair in above posture, so that the muscles of the lumbosacral region will be relieved.
4 Poor Sleep Posture
Risk: When lying flat, if the neck and waist are unsupported, it will lead to muscle tension in the waist and back.
Tip: Placing a soft pillow under the knee when lying flat, making the hip and knee slightly flexed, the back and waist muscles relaxed, the disc pressure reduced, and the risk of disc herniation decreased.
5 Lift Heavy Object with Single Hand
Risk: Lifting heavy object with single hand will cause tilted bodies, uneven forces on the intervertebral disc, and different muscle tension, and these are all harmful to the intervertebral disc.
Tips: In normal life, try to hold the same weight with both hands to ensure that the trunk and lumbar vertebrae are equally stressed. Meanwhile, do not suddenly exert too much force and the posture conversion should not be too violent.
6 Wrong Running Posture
Risk: Incorrect running posture, especially the posture with the back leaning forward, will lead to a significant increase in the force on the intervertebral disc.
Tips: For patients with lumbar disc herniation, vigorous exercise such as mountain climbing, running, cycling, etc. should be avoided. If it’s jogging, try to keep the upper body straight and slow down running frequency. In addition, wear air-cushion shoes to reduce the pressure on the intervertebral disc.
7 Waist Twisting Movements
Risk: Waist twisting movements, such as golf swing, table tennis can cause long-term torsion and compression of the intervertebral disc, which is quite risky.
Tips: Patients with lumbar disc herniation should try to avoid doing some exercises that need to twist their waist. Normal people should also be aware of waist protection during exercise.
8 Wearing High Heels
Risk: Shoes can directly affect the center of gravity of human body. Wearing high heels will make the body’s center of gravity move forward excessively, which will inevitably cause pelvic anteversion, increase the curvature of the spine, and make the force on the lumbar spine uneven.
Tip: Wear flat shoes as much as possible. While wearing high heels on special occasions, try to put the weight more on the heel instead of the forefoot when walking.
9 Chronic Cough and Constipation
Risk: Chronic cough and constipation for a long time can lead to increased abdominal pressure and increased disc stress, which is also a clear risk factor for lumbar disc herniation. The waist also exerts when coughing, and severe coughing can cause pain in patients’ waist.
Tip: For symptoms like chronic cough and constipation, be sure to treat them promptly and properly. Otherwise, it may not only aggravate the condition, but also cause or aggravate symptoms such as lumbar disc herniation.
10 Bend Over to Carry Heavy Objects
Risk: Direct bending to move things will lead to a sudden increase in the force on the lumbar disc. The sudden force increase will easily make the lumbar disc protrude through the weak area, many patients with low back pain are in worse conditions after bending to carry heavy objects.
Tip: When carrying heavy objects, it is best to kneel down on one knee, put the object as close to the body as possible, lift it with arms to the middle of the thigh, and then stand up slowly while keeping the back straight.
Post time: Aug-10-2020