Do you know which posture has the greatest load on the lumbar spine? The answer is no standing.

Ordinary office workers usually have to sit in their office seats for seven or eight hours. In addition to trying to find a comfortable cushion to relieve the pressure on the waist, many people are used to leaning or leaning forward to make themselves comfortable. When I come home from work, the most common posture is lying on the sofa watching TV or sliding my mobile phone. These postures can really achieve the effect of relaxation, but they will actually bring heavy load to the lumbar spine and easily cause lumbar injury.

The weight borne by the lumbar spine in six different postures is different. According to the investigation of experts, the weight borne by the waist in six different postures is calculated:

First, when lying flat: this is the posture to minimize the load on the lumbar spine, with an average stress of 25 kg.

Second, when lying on the side: the load on the lumbar spine will increase to 75 kg, which sounds a bit unimaginable and will increase the stress on the lumbar spine by 2 times than when lying flat.

Third, the standing posture when the body is upright: the load of the lumbar spine has increased to 100 kg. Most people will think that this posture causes the heaviest load on the lumbar spine, and the result is only ranked fourth, because part of the weight of the head, trunk and upper limbs is transferred to the feet, which can help disperse the pressure on the lumbar spine.

Fourth, sit up straight: the load of lumbar spine is 140 kg, which is greater than the strength of standing posture.

Five, standing posture, the upper body leaned forward 20 degrees: the load of the lumbar spine increased to 150 kg.

Sixth, the upper body leans forward 20 degrees: the load of the lumbar spine has exploded to 200 kilograms, which has become a posture that allows the lumbar spine to bear the maximum weight. Because when the upper body leans forward, the weight of the head, trunk and upper limbs will be concentrated on the support points of the lumbar spine, and the lumbar intervertebral disc will bear the greatest pressure.

After reading the weight of various postures on the lumbar spine, you can probably understand that sitting posture, especially improper sitting posture, is far more likely to hurt your waist than standing posture.

Pay attention to five postures and movements that will hurt the lumbar spine. After talking about the load and weight of posture on the lumbar spine, HEHO Jun also reminded everyone that five actions or situations that are easy to hurt the lumbar spine must be avoided.

First, lie down or curl up on the sofa:

This posture will make muscles and ligaments in a relaxed state, lose their original fixation, straighten the physiological curvature of the spine, and over time, it will cause disc herniation or scoliosis connecting the lumbar spine.

Correct posture: make the whole back close to the sofa cushion to avoid the gap between the waist and the sofa, causing excessive pressure on the lumbar spine.

Second, when sitting in an office chair, stretch your head and bow your back:

Many people think that sitting up straight is the correct sitting posture, but it is not necessarily completely correct. If you often slide your mobile phone with your head down or look at the computer screen, you will get used to leaning forward and protruding back. These are sitting postures that are not conducive to the lumbar spine. In the long run, it will cause lumbar muscle strain, which will lead to lumbar disc herniation or spinal bending and deformation.

It is particularly important to note that many people just sit their hips in front of the chair in order to keep their upper body upright 1/2, which will also increase the pressure on the spine.

Correct posture: the upper body is straight. If it is a chair with a backrest, let your back rest completely on the back of the chair. If necessary, you can use a headrest to support the gap between the back of the chair and the waist.

Third, bend down to carry heavy objects or clean up:

Many people are always used to bending over to sweep the floor when cleaning the home environment, and often use one side to exert force when mopping the floor, which is easy to cause more pressure on the back.

However, it is more likely to cause waist injury when carrying heavy objects with straight knees, because when bending with straight knees, the angle of waist bending is easy to exceed 90, which is very destructive to the waist. If the object you lift weighs 20 kilograms, the weight borne by your waist becomes 30 kilograms in this posture.

Correct posture: Keep the weight as close as possible to your body, bend your knees and hips, and lift the weight with your knees. If you want to bend over to clean, you'd better change to a squatting position, with your feet in front of each other and taking turns to replace them. Don't get up and stretch from time to time.

Four, one-handed extraction of heavy objects:

Only one hand can exert force, because uneven weight distribution will cause uneven force on both sides of the spine and different muscle tension, which may not only damage the intervertebral disc, but also cause lumbar discomfort.

Correct posture: try to share the weight equally with both hands to ensure the balance of the body and the uniform stress on the lumbar spine. In addition, if you are holding a heavy object with one hand, you should also be careful not to change your posture too drastically to avoid damaging your waist.

Five, back overload:

If the weight of the backpack exceeds 10% of the weight, it may cause injury to the back. In addition, the pressure on the spine is related to the weight, so the fatter a person is, the greater the pressure on the spine, especially among developing pupils. If the schoolbag is too heavy every day, it will cause potential damage to the spine, and may also aggravate the slight scoliosis caused by poor posture.

Correct posture: try to clear things that are rarely used in your backpack. It is best to rotate left and right on one shoulder, and it is best to choose wide shoulder straps on both shoulders.