Office workers suffer from back pain because they sit at the computer every day. Experts believe that low back pain is greatly affected by posture, so only know how to protect the lower back can reduce the number of episodes of low back pain, reduce the symptoms of seizures, and accelerate the recovery after the onset of low back pain.
The four sitting positions are the most hurt
1, nest on the sofa.
The sofa with soft texture will make the hips subside, and the body is nested. It feels very comfortable. However, because the knee is higher than the waist and the back is arched, the muscles in the waist will be pulled, so the burden will be great. The sedentary psoas tend to fatigue. Causes low back pain. The chair is still a bit harder, especially if the person with a bad waist is not sitting on a soft sofa or bed.
2, the chair only sits half.
Some people used to sit on the buttocks with only one side of the chair, the back of the chair leaning back, the waist is vacant, and even more, the legs stretched forward. In fact, this seemingly comfortable sitting posture hurts the waist very much. Big. This is because this kind of sitting posture makes the spine arch and loses the support of the back of the chair at the waist. The pressure will be very high and it will easily cause low back pain. It is recommended that you keep your hips in your chair when you are seated. Keep your entire back against the back of your chair.
3, sitting cross-legged. Many people like to sit cross-legged or put one foot on the other. However, over time, it can cause muscle imbalances in the left and right sides of the legs, which can affect the muscles in the waist. It is recommended that when you sit, your legs should lie flat on the ground. The thighs should be parallel to the floor. If the chair is too tall, you can place a small bench under your feet.
4, leaning forward.
Some people look at the computer screen and when they are sitting, they are used to lean forward and hurt the waist. Many people also have the habit of leaning forward while driving. In fact, under the condition of wearing a seatbelt, the tension on the waist is very high. The correct posture is the waist close to the back of the chair, straight back.
Office worker waist coup
First, the correct bedding. The type of Mattress that can reduce back pain most is medium hardness, instead of sleeping directly on a wooden hardboard. The mattress with moderate hardness can provide good support for the whole body. The soft bed such as the steel wire bed and Simmons can easily change the physiological curvature of the lumbar spine, resulting in strain on the muscles of the lower back and other soft tissues.
Second, the correct standing position. The two eyes are flat, the mandible is adducted slightly, the chest is straight, the back is straight, the calf is slightly closed, and the legs are upright. The distance between the two legs is about the same as the width of the pelvis. A long standing position can not be sustained, can be changed to "slightly interest", and the two legs are interchangeable.
Third, the correct activities. Swimming is more suitable for those with low back pain. Freestyle and backstroke are more suitable. Medical gymnastics exercises can also be performed. For example, supine and leg-lifting abdominal exercises and prone and lying-flying sports can be performed in a gradual and gradual manner.
Fourth, the correct posture. The upper body is straight, the belly is abdomen, the jaws are closed slightly, and the lower limbs are close together. If possible, place a foot or footrest under your feet to raise your knee slightly above the hip, which will make your lower back more flat and less likely to bend.
Fifth, the correct gait. Normal walking is a natural, rhythmic, seemingly effortless, effortless leg movement. Women with low back pain should not walk in high heels. The height of the heel is about 3 cm. A high heel can increase the chance of low back pain.
Six, the correct position. Song Ji Cai Tsai in the "Sleeping" put forward: "Side and sleep, feel and stretch." Means that the side sleep should be slightly squat body, supine sleep should stretch. This allows the muscles, especially the back muscles, to relax, not only to fall asleep but also to alleviate or prevent back pain.
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