Beware of office workers! Sitting in front of the computer for a long time is easy to suffer from lumbago expert support how to alleviate?

“May Day” will arrive, this is a worker’s festival. With the development of the society, the change of the division of labor, a growing number of workers to work every day in the cubicle, sitting in front of a computer for a long time, and the related diseases are becoming more common, here just a little, hope everyone worked hard at the same time also do not forget to look after their health.


Office workers are stressed and have long working hours. When they work or work, they may suffer from low back pain. In addition, if the lumbar vertebra has other disease, also can cause lumbago. There are two common causes of low back pain in the workplace.

One is lumbar muscle strain. Trauma or excessive fatigue can lead to lumbar muscle strain, which can cause lumbago. This type of lower back pain is chronic, intermittent, or persistent. When tired, the symptoms of lumbago become worse and improve after rest.

Second, lumbar disc herniation. It is also closely related to trauma and labor loss, which is more common in young and middle-aged workers and sedentary office workers. This kind of waist pain is lower in the waist, with sciatica, lower limb pain, etc. Restricted movement; When you cough or sneeze, the pain worsens.

Office workers should pay attention to avoid the cause of low back pain in busy work and stressful life. Once the symptoms of lumbar pain appear, it should be checked and treated as soon as possible.


Strain of lumbar muscles

The main symptom of lumbar muscle strain is the waist pain, which is manifested as local chronic intermittent or persistent waist pain. The time of rest is alleviated, fatigue is increased; When appropriate activities or changes in body position are alleviated, excessive activity is aggravated. Bending function is limited, bending over long pain aggravates; The sacrospinous muscles on both sides of the lumbar spine have tenderness points, which are located in the third lumbar transverse process. There is a spasm of the sacrospinous muscle. The onset of lumbago is often associated with changes in weather, and low temperature or humidity can trigger or aggravate the symptoms of lumbago. The spine is generally uncurved.

There are many reasons for the incidence of lumbar muscle strain, and the following are common.

(1) cumulative damage: due to poor posture in the medium and long term, all or part of the lumbar dorsal muscles are in a state of tension and contraction, resulting in fatigue damage of the back muscles. Such as automobile drivers, textile workers and other groups have higher incidence. Long-term bed soft bed, wear high – heeled shoes to wait, also can cause lumbar muscle strain.

(2) acute lumbar sprain sequela: if acute lumbar sprain treatment is not timely, mishandled; Or incorrect massage to aggravate the injury; Or damaged muscle, fascia, ligament repair is bad, produce more scar and adhesion and so on, can cause lumbar muscle strain.

(3) the myofascial aseptic inflammation: bend to work or study for a long time bad posture, long-term in a state of tension, of lumbar appear convulsion, ischemia, edema and adhesion performance, aseptic inflammation cause lumbago.

(4) wind, wet and cold stimulation: cold and damp can reduce the endurance of the body, muscle blood vessels contract, stimulate the nerves, and produce back pain.

(5) congenital malformations, structural defects and lumbar spine instability can make the lumbar dorsal muscle activity uncoordinated and unbalanced, resulting in strain and backache.

Strain of lumbar muscles of patients have effects on life and work, easily lead to quick temper, depressed patients, a few people give up treatment by JiuZhi invalid, symptoms worsen as a result, more difficult to cure. Lumbar muscle strain is important in prevention and treatment.


Lumbar disc herniation.

Lumbar disc herniation is one of the most common lumbar diseases in the workplace. Lumbago is the earliest and most important symptom of lumbar disc herniation. Lumbago can occur suddenly and gradually. The nature of lumbago can be blunt pain, colic, sharp pain, acupuncture pain. Most patients suffer from lower back pain accompanied by radiation pain in the lower extremities – tingling or cramping. The pain starts from the hip, down the lower limb, down to the toe. When walking, standing, or increased abdominal pressure, such as coughing, sneezing, and urination, it can aggravate the back pain.

The main signs of lumbar intervertebral disc herniation are: more than 80% of patients have functional side bending of lumbar spine; The activity function of each direction of lumbar vertebra is limited; The pain in the side of the vertebra and radiate to the lower extremity; Straight leg elevation test positive; 70 to 80% of patients with knee tendon reflex or Achilles tendon reflex abnormalities; Bunions abate; Muscle strength of quadriceps or triceps of the calf decreased, or muscle atrophy; The lateral or instep of the calf is insensitive.

Lumbar intervertebral disc protrusion is different from the location and direction of the nucleus pulposus, which can be divided into two types: vertebral body type and vertebral canal type. The nucleus pulposus protrudes into the spinal canal in the direction of the spinal canal, which can be divided into two types: the posterior central type and the posterolateral type, and the laterolateral type is common. The extruded nerve root causes hyperemia, edema, degeneration, and symptoms such as low back pain, lower limb radiative pain, etc. If the nucleus pulposus is aligned along the longitudinal axis of the spine, ascending or descending into the adjacent vertebral body, the vertebral body type is relatively rare and harmful.


How to alleviate waist ache?

Long-term work in bend, hole, sitting posture, due to the small of the back muscles and ligaments taut affect local blood circulation, cause muscle ischemia hypoxia, lead to the small of the back often ache exhaustion, sometimes difficult to fall asleep at night. At this time, should pay attention to the appropriate rest, and through the reasonable movement strong waist back muscle, alleviate and improve the back pain.

Sedentary work at ordinary times to do push-ups, swallow fuck, lie on your back at five o ‘clock or three o ‘clock to support operation, such as exercise lumbar muscle, strengthen the hip joint, knee joint muscle, is of great help to relieve the waist and leg pain. In addition, swimming, walking can also improve the waist discomfort. For those who are prone to the pain of the waist and legs, the first thing to do is to sit. Correct sitting position is, the head slightly forward, chest rise, two shoulders droop, the waist is straight, abdominal muscle, gluteus muscle contractions, two feet flat. The waist and thigh are 90 degrees, and the thighs and calves are also 90 degrees. The midpoint of the eye and computer screen is about 15 degrees down. Desktop low adjustable computer chair, not tall enough to make up for foot pad.

The incidence of lumbago is directly proportional to the working concentration and fixed time, so it is very important to change the sitting position, standing position and standing posture. Do not spend more than 40 minutes in a certain position. When the chair works, the waist is best to use soft pillow mat, can alleviate the waist ache that the sitting causes or discomfort.

Choosing the right heel is also good for your lower back pain. Especially love beautiful women, don’t wear high heel shoes, or you will make the body center of gravity is too forward, has the waist after reluctantly to stretch to strike a balance, in the long run, easy to cause back pain.

Avoid stooping and lifting heavy objects. It is easy to cause acute lumbar sprain or lumbar intervertebral disc herniation by lifting weights or lifting heavy weights beyond the psoas and lumbar spine. It is best to keep the waist stick straight, lower limbs first squat, then pick up things, so as to avoid over bending to cause the pain of the waist.

If the waist pain is severe, the waist is difficult to straighten; Or you can’t walk long distances, walk a little, squat down and rest. Or have lower limb numbness or radiative pain; Or low back pain with urination disorder; If the history of no trauma has severe lumbago and so on, should go to the hospital immediately to check the treatment, do not self-exercise to alleviate the waist pain, because may already have the serious waist disease.

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