Why does my waist ache when I stand for a long time, or when I sit for a long time? Is there something wrong with my waist?

it may be that you are too tired during the day!

Treatment of backache

Foreword:

According to a survey data, human beings bring different pressures to the intervertebral discs on their backs due to different postures. For example, when the pressure between the vertebrae is 1 units when standing, the pressure rises to 2 units when standing and bending over to take things, and the pressure is as high as 275 units when sitting and bending over to take things! It can be seen that the greater the pressure, the less you can use it for too long. Because the longer you use improper posture, the greater the damage to your back! And the stimulation of pain not only makes it unbearable for individuals, but also makes patients unable to work and live normally, which will also cause great productivity and national economic losses for families and society as a whole!

Among all patients with chronic pain, patients with backache account for the highest proportion. In the past, Taiwan Province belonged to an agricultural society, where people worked hard, mostly relying on farming or labor to make a living, and their daily diet was mostly light and vegetables, with little fish and meat or seafood shark's fin, so there were few cases of chronic diseases or backache. However, the age sequence has entered the 21st century, human life expectancy has increased, and society has also entered the old age. People enjoy social prosperity and progress, work pressure has doubled, diet has been westernized, exercise has decreased, and human physical fitness and health have naturally declined! Aging, the increase of chronic diseases, backache and backache have become unavoidable diseases for people from all walks of life!

who is prone to backache?

Those office workers and porters who are physically weak because they don't like sports are most likely to suffer from backache! In fact, from young people, adults to the elderly are all possible ethnic groups. In particular, workers who stand for a long time, sit for a long time or bend over to carry heavy objects for a long time, such as drivers, shop assistants, porters, nursing staff and computer families, are most likely to cause backache due to fixed posture or incorrect posture; Another factor may be inner anxiety, dissatisfaction with work or family disputes, or frequent insomnia. Long-term depression and depression will make the body and mind nervous, and long-term pressure on the back muscles will also cause muscle pain, which will aggravate depression and anxiety!

How to treat backache

1. Exercise therapy: Exercise can increase the flexibility of muscles and joints, and also enhance the strength and endurance of muscles, thus improving the whole body's blood circulation and relieving physical and mental stress. Exercise can also help prevent soreness or eliminate backache. It is the most important and effective method to treat backache. At present, the best lightweight exercises are Tai Chi, Qigong and swimming.

2. Massage therapy: Massage and massage can help release or reduce physical and mental stress and relieve tense muscles, so it is also one of the important methods to eliminate backache.

3. traction therapy: this method is helpful for patients with disc herniation and lumbar intervertebral foramen stenosis to widen the distance between vertebral bodies, avoid bone spurs or cartilage from compressing nerves, and help to alleviate pain symptoms.

4. Acupuncture therapy: Acupuncture can promote blood circulation, and has analgesic effect, which is quite effective for acute pain. For patients with chronic lumbar muscle strain, local warm moxibustion can be applied, which has the effect of relaxing muscles and activating collaterals.

5. physical therapy: including ultrasound, electrotherapy, cold and hot compress, etc. Ultrasound can penetrate deep muscle tissue and generate heat energy, which is helpful to relieve pain and reduce swelling. Electrotherapy is the use of electrical stimulation to make muscle cells move regularly and relieve muscle sclerosis and pain. Cold compress is suitable for acute pain within one or two days, which has the effect of relieving pain and swelling; Hot compress is more suitable for chronic pain, which can improve local circulation and enhance tissue recovery.

6. drug therapy: those with local blood stasis and heat pain can be externally applied with drugs for promoting blood circulation, reducing swelling and clearing heat, and those without blood stasis but with pain can be externally applied with traumatology ointment. Generally, non-steroidal anti-inflammatory painkillers are the main methods of oral administration, so please consult a doctor before using oral drugs.

In p>1986, Americans lost US$ 79 billion due to pain. There are no official statistics in Taiwan Province at present, but if the population of one tenth of the United States is roughly estimated, the loss in 1996 was about US$ 16 billion! And this loss accounted for 6% of the gross national product GNP of that year (please read the data of the Accounting Office in detail). I believe that no matter individuals, enterprises or governments, they should pay attention to it and control it as much as possible!

In fact, it is not difficult to avoid soreness and keep healthy for a long time, as long as you can exercise regularly. Everyone knows this truth, but it is really difficult to keep exercising. Unless you have an illness, you will start exercising, and only after exercising will you find its benefits. Therefore, we should make a special appeal to exercise early to prevent backache. After all, prevention is better than cure! We also want to remind you to pay attention to preventing sports injuries and choose lightweight exercise-Tai Chi and Qigong as health care exercises to maintain health.

Say goodbye to back pain

Low back pain is a common symptom of modern people. According to the statistics of the Health Insurance Bureau, the medical expenses in this aspect in 1987 were as high as 3 billion, and more than 2 million people had sought medical treatment for back pain. The Health Insurance Bureau said that the golden course of treatment for back pain was within three months after onset, so people with low back pain should try their best to grasp the treatment during this period, even if they received the same treatment.

The causes of upper and lower back pain syndrome, except for Innecco's disease (such as gastrointestinal discomfort), are mostly caused by inattention of daily life posture or aging bone spur or external force injury, and most of them are caused by excessive pressure on the back caused by bad daily life posture and incorrect movements.

Therefore, in order to prevent backache, the best way is to avoid incorrect posture and develop regular exercise habits, especially to exercise the waist to strengthen muscle endurance and softness.

Lai Jinxin, a rehabilitation physician at National Taiwan University Hospital, said that regular exercise habits should be formed in daily life. Exercise is equal to the cost of strengthening physical health, and incorrect posture should be avoided in daily life.

In avoiding incorrect posture, the key points that should be paid attention to include: when lifting heavy objects or picking up things on the ground, bend your knees instead of bending as much as possible; ; Don't take things, pull things or lift things in an asymmetric posture; Avoid maintaining the same posture for a long time, because after any static posture is maintained for a period of time, the muscles in this part will easily cause fatigue, and at this time, the muscles will be easily pulled if the posture is slightly incorrect.

As for the treatment policy, "pain" is the signal of the onset of diseases, especially musculoskeletal diseases. As soon as the pain occurs, the first thing to do is to rest immediately to avoid further injury. Then find a specialist who has undergone rehabilitation training (such as rehabilitation, orthopedics, neurology or plastic surgery) to give detailed diagnosis, diagnosis and treatment. If there are no symptoms of nerve compression, local hyperthermia or electrotherapy for 2 minutes a day until the symptoms improve. However, it should be noted that hyperthermia, especially electrotherapy, is not suitable for patients with long cancer in spinal cord cavity, metastatic bone cancer or infectious spondylitis. (Author: Lin Jialiang)

Symptoms of Cumulative Injury of Back Pain

Many housewives do housework with incorrect posture for a long time, which is easy to cause cumulative injury and become chronic symptoms. Back pain is the most common clinical manifestation. At this time, it is necessary to seek medical treatment as soon as possible, relieve the pain with drugs and cooperate with appropriate physical rehabilitation to avoid permanent injury to musculoskeletal tissues.

Recently, Ms. Wang, who lives next door, often feels backache. At first, Ms. Wang didn't care. She thought it was a common problem for the elderly. When she got older, she would naturally have a pain in her left side and a pain in her right side. So she went to the pharmacy to buy sore medicine cloth to paste it, and when the pain was relieved, she thought it would be fine. She never thought of asking for help from doctors and rehabilitation personnel, and even less did she expect that this might be a symptom of cumulative injury.

until one day, as usual, mother Wang squatted in front of the washbasin to wash clothes. While talking and laughing with mother Liu next door, she suddenly remembered that the hot water in the kettle should be boiled, and she was about to get up and turn off the gas. At this moment, a strong tearing pain came from the muscles behind her waist, and she was in tears on the spot. Without mother Liu's help, mother Wang would not be able to straighten up at all, let alone stand up. At this time, I was alert to the situation and didn't go to the hospital for help. The doctor said that this was a cumulative injury caused by working in an incorrect posture for a long time. Fortunately, I went to the doctor as soon as possible, otherwise there would be many sequelae.

In fact, many housewives in Taiwan Province have the same problem as Mrs. Wang. Doing housework in an incorrect posture for a long time is likely to cause cumulative injuries, which will turn into chronic symptoms, with varying degrees of influence. In Ms. Wang's case, because she washed clothes in a bent posture for a long time, her back muscles were excessively stretched and fatigued, so she had symptoms of sore back pain, which was like someone pulling her muscles.

In the past, when medical knowledge was not common, it was easy to be ignored as a "normal phenomenon", or to turn to the National Martial Arts Museum for help and think that sticking a cloth would be all right. In fact, if you don't seek medical advice in time, it may cause permanent damage to musculoskeletal tissues. In this case, you should seek help from a rehabilitation doctor as soon as possible. With the help of drugs, you can not only relieve pain, but also reduce the state of excessive muscle tension and avoid permanent tissue damage. In addition, there are physiotherapists in the rehabilitation department who can provide physical therapy, such as electrotherapy and hyperthermia, to relieve the symptoms of pain and help the injured tissues recover. Occupational therapists can provide auxiliary wood or AIDS to correct incorrect joint posture and suggestions on the transformation of home living environment.

In fact, if we can pay attention to some small details in our daily activities, we may minimize the probability of cumulative injuries. As the saying goes, "prevention is better than cure". Here are some suggestions for improving living environment and working habits according to Ms. Wang's example:

1. Raise the washing platform to waist height: When using traditional washing methods, whether sitting or standing, the washing platform should be adjusted to a position above the waist, so as not to bend over, so as to avoid excessive and continuous stretching of back muscles. When considering the washing machine, if the economy permits, you can choose the drum washing machine and pad it up to the height of the chest, and you can also avoid the action of bending down into the washing machine to get clothes.

2. Use a chair with a backrest or let things lean against your back: It can reduce the burden on your muscles when you have something to support your back. Therefore, in addition to active housework, such as sweeping the floor and mopping the floor, as long as you need to do work for a long time, such as cooking dinner, you'd better choose a position with a support on your back. In addition, the support on your back should be at least shoulder-level, so as to have a better supporting effect.

3. Use long-handled tools: When sweeping the floor, mopping the floor and lifting the lid of the trash can, we can also bend over. We can choose to use a long handle or stick a long stick on the trash can, and try our best to compensate for the angle needed for bending over with elbow joint movements, which is at the left and right waist.

4. Moderate rest: If the work takes a long time, you should get up and do a simple stretching exercise in about 2 minutes before continuing, so as to avoid long-term muscle tension and get a chance to relax.

5. Maintain proper exercise at ordinary times: Moderate exercise can train muscle strength and endurance, make muscles less likely to feel sore and tired, and also keep muscle cells active and accelerate the recovery of injured tissues. However, exercise prescription must follow the advice of doctors or rehabilitation personnel (physical therapists and occupational therapists), otherwise it may become secondary injury.

6. Take balanced nutrition: In addition to developing exercise habits, balanced nutrition intake can make musculoskeletal tissues grow normally. If we pay more attention to these points, I believe it can help us stay away from the ranks of low back pain families.

(Author Xu Huizhen is a functional therapist in Bali Sanatorium of the Department of Health)

How to eliminate postural low back pain?

Postural low back pain is mainly caused by bad posture in work, study and daily life. Therefore, to eliminate postural low back pain, we must first improve our posture in lying, walking and so on. The second is the correction of bad posture. The following is a detailed introduction to the training methods of posture correction:

1. Sitting training: The patient sits on an ordinary wooden chair with a backrest, with his hips and knees flexed at 9 degrees, and the lumbar vertebrae and the backrest are as close as possible without leaving a gap, so as to reduce the lumbar flexion. Patients who can't reach this posture can choose a chair with a protrusion on the front of the backrest to facilitate the training.

second, standing posture training: the patient's back is close to the wall and stands upright, taking the principle that no hand can reach between the lumbar vertebrae and the wall, and then gradually bends his hips and knees to squat. This is the second step of training based on the seat. Only by maintaining the upright lumbar curvature can we maintain a good functional state in walking, sports and activities with heavy loads.

3. Walking training: On the basis of sitting and standing training, carry out lumbar posture training when walking. The method is as follows:

(1) Put a notebook or other articles that are easy to slide down on your head, and step forward on the premise of keeping the lumbar spine vertical and trying not to make the articles on your head fall down.

(2) Hold a lighter object in each hand, keep the lumbar spine straight and step forward at the same time.

Postural training of lumbar spine should be a regular treatment measure for patients with postural low back pain, and it requires persistence. In addition, this posture training can also be used for patients with lumbar disc herniation accompanied by changes in lumbar physiological curvature.

Choose a suitable work chair

Health is a great motivation for work, so it is very important to choose a suitable work chair for yourself.

A suitable working chair must meet the following conditions:

◆ Back of chair

1. Height: It doesn't have to be above the shoulders. For some people, too high back of chair will hinder work.

2. There must be a curvature to support the lumbar spine. Don't put an headrest at the back and count it. Putting it in the wrong position will backfire and cause discomfort.

◆ Chair seat and cushion

1. Width: When sitting down, leave at least one inch of space on both sides.

2. depth: it can accommodate the whole hip and thigh, and leave some space behind the knee to avoid local compression of the knee and thigh.

3. Cushion: It's better to have a little curvature in front, not a hard square edge.

4. Height: It is best to adjust it. In addition to the height of the workbench, the thigh angle of the user should be roughly parallel to the ground, the knee position can be slightly lower than the hip, and the feet can be completely attached to the ground without hanging.

◆ Handrail

Height: It should not be too high, otherwise it will lead to high shoulders. If the armrest will make it impossible for workers to draw the seat closer to the workbench, or affect the activities in the left and right directions, it is best to find an armrest that can be adjusted in height or removed.

◆ adjustability

The chair design can be adjusted including: the height, depth and inclination of the chair seat, the height and inclination of the chair back, and the height and width of the armrest. Adjust it several times to achieve the most comfortable condition. Pneumatic adjustment is easier to use. Preferably, the adjusting lever can be easily manipulated when sitting.

stability

the base should be stable. If you need to turn frequently at work, you should use a chair with casters, and five-point support is more suitable. Make sure that the design of casters is suitable for the floor type of your workplace.