A 30-year-old with the waist of a 50-year-old! Good waists rely on "nurturing," remember these 6 words to protect your waist

Domestic research on adults shows that the age group 35~55 is the peak age for back pain. What are the most common causes? 

Acute Low Back PainThe most common cause is soft tissue strain such as muscles or ligaments, usually with a clear trigger. After general conservative treatments such as rest and massage, the pain will significantly ease.

More people suffer from chronic low back pain, caused by many factors. The most common are lumbar disc herniation and lumbar muscle strain. Degenerative changes in the lumbar spine are also one of the main causes, and of course, there are some other reasons as well. 

"Patients with lumbar disc herniation should sleep on a hard board bed" is actually not very scientific. 

Our spine has physiological curvature. When the physiological curvature is maintained, the joints of the spine and the muscles beside the vertebrae are in a relaxed and energy-saving state. When we sleep on a hard board, due to the lack of support in the waist, the muscles in the waist must continuously work to maintain the curvature of the lumbar spine, and over time, muscle fatigue inevitably occurs. 

On the other hand, due to lack of support, the lumbar spine also undergoes changes in its physiological curvature. Over time, the small joints of the lumbar spine become fatigued, leading to lower back pain. 

Therefore, when experiencing back pain, we need a medium-firm mattress. When lying down, the mattress should provide support to the lower back, preventing the lumbar spine from being suspended and maintaining its natural curvature. 

Simply put, a good mattress is one that allows you to sleep through the night and wake up in the morning without feeling back pain.

A good waist relies on "nurturing," which depends on daily protection and exercise of the waist!

Incorrect sitting posture is the most harmful to the lower back. "Ge You slouching" and "crossing legs" are the most common incorrect postures. When sitting, choosing a chair with moderate softness and firmness is more beneficial for lumbar spine health. In addition, the chair height should allow both feet to rest on the floor, with the bending angle between the thighs and calves not less than 90 degrees.

"Sleeping face down on the table" or "sleeping face down on the bed" is very detrimental to lumbar spine health. If you cannot lie down to sleep, you can sleep sitting up, but you should place a soft cushion at the waist and use a travel pillow.

 When lying on your back, you can place two folded blankets under your calves to elevate your lower limbs, which not only helps blood flow back to the heart but also relaxes the lower back, achieving two benefits at once.

Waist exercises are particularly important, and it is best to follow these steps: twist the waist, bend the waist, and pound the waist. 

Waist rotation:Stand on flat ground with feet shoulder-width apart, hands on hips, regulate your breathing, use the waist as the axis, keep the upper body upright, rotate the hips horizontally clockwise, then do the same movement counterclockwise, at a steady speed, not too fast or too intense, about 20 times each. 

bend over:Stand with feet shoulder-width apart, hands on hips, bend the waist forward and backward about 10 times each. 

Waist beat:Slightly bend both legs, let both arms hang naturally, lightly clench both hands into fists, twist the waist clockwise and counterclockwise, swing the arms accordingly, gently punch the waist and abdomen alternately, for 20 continuous cycles. 

When doing waist exercises, be careful not to overextend and act within your limits. People with lumbar spine diseases should not perform bending or twisting movements casually; those with severe osteoporosis should avoid heavy pounding on the waist to prevent risks such as fractures.