First, the precautions for congenital dysplasia of lumbar spine
Teenagers or staff members should be regularly examined for congenital or idiopathic spinal deformity, such as scoliosis or spondylolysis in school. If this happens, it is easy to cause disc herniation and induce low back pain in the future. For those who have been engaged in strenuous lumbar sports for a long time, we should pay attention to the occurrence of pedicle fractures, especially in mobilization and acrobatics. If you have such structural defects, you should strengthen the protection of your back, and don't engage in strenuous exercise to prevent repeated injuries.
Self-care method of lumbar disc herniation
Two, lumbar disc herniation in life and work matters needing attention
Labor exceeding the maximum load of lumbar spine can promote and accelerate aging and degeneration, causing lumbar disc herniation. If lumbar disc herniation has occurred, it will easily lead to aggravation! So we need to avoid it as much as possible at work.
1, don't bend over for a long time
For example, some jobs need to bend over for a long time, such as carpentry and hoeing. In these jobs, the pressure on the lumbar intervertebral disc when standing is more than double! If you bend down to lift water from the well, the waist pressure can be increased by 5 times! Therefore, the incidence of long-term bending, low back pain and disc herniation is high. Long-term bending causes great pressure on lumbar intervertebral disc, which is not conducive to the rehabilitation of lumbar intervertebral disc.
2. Don't sit for a long time.
Long-term sitting jobs such as long-term desk workers, drivers, factory assembly line workers, etc. The incidence of low back pain is very high. Sitting for a long time, the lumbar spine is in a backward bending state, the lumbar muscle ligament is in a tense state, and the pressure on the lumbar intervertebral disc increases 10 times! Long-term tension of lumbar muscles and ligaments will lead to chronic strain, which will reduce the stability and protection of the waist. At the same time, sedentary lumbar intervertebral disc overload will cause degeneration of lumbar intervertebral disc, which is easy to rupture the fibrous ring of intervertebral disc, protrude the nucleus pulposus and compress the nerve under the action of external force. So it is very meaningful to keep exercising or change your position during working hours. We can stand and walk every 20 to 30 minutes to form a good habit.
3. Don't use explosive force.
Lumbar intervertebral disc tissue is located between two lumbar vertebrae and bears the pressure and movement of lumbar vertebrae. If you suddenly bear the explosive force of overload, it is easy to damage the intervertebral disc. So move your waist first, then push slowly, and then push hard. For example, when lifting heavy objects, be prepared first, and don't make sudden efforts. Especially when there is lumbar disc herniation, the explosive force is easy to tear the original stable fibrous ring wound of lumbar disc and aggravate the condition.
4. Don't do strenuous exercise to avoid trauma.
Trauma is also one of the main causes of lumbar disc herniation. Anyone with lumbar disc herniation is prohibited from any ball games and unilateral sports. Intense exercise will also tear the fibrous ring wound of lumbar disc herniation and rupture, which will aggravate the protrusion. Especially in the acute stage of lumbar disc herniation, nerve edema and aseptic inflammation occur due to the compression and stimulation of nucleus pulposus. Intense exercise will aggravate the friction stimulation of the process to the nerve, which is not conducive to the elimination of nerve edema and inflammation. Therefore, patients with lumbar disc herniation are prohibited from strenuous exercise.
5. Don't sleep on a soft bed.
Our normal spine has an S-shaped physiological curvature. Poor posture, too high pillow and too soft mattress during sleeping are not conducive to the physiological bending of the spine, which makes the lumbar muscles tense and stiff and the blood circulation poor, which is not conducive to the rehabilitation of lumbar disc herniation. So when we want to sleep, the height of the pillow and the hardness of the mattress should be moderate, and the hardness of the mattress should be comfortable, because people will not sag and deform when sleeping on it.
Correct posture can prevent lumbar disc herniation.
6. Don't be greedy.
Lumbar disc herniation compresses nerves, which will lead to normal nerve edema and inflammation, muscle tension in the lower back, reduced blood circulation in the whole waist, and increased sensitivity of nerves to external stimuli. The stimulation of cold air is not conducive to the blood flow in the waist, stimulates nerves, aggravates the symptoms of lumbar disc herniation, and aggravates the pain. Therefore, our waist keeps warm and cold, so we can apply hot compress to the waist, promote blood circulation and help relieve pain symptoms.
7. Don't eat irritating food.
Because of the compression and stimulation of the nerve after lumbar disc herniation, the nerve is more sensitive to external stimuli, and it is equally sensitive to the stimulation of cold, alcohol and tobacco in food, which is not conducive to relieving the pain caused by lumbar disc herniation and should be avoided as much as possible.
8. Don't bend down to pick up things and lift heavy objects.
Lumbar intervertebral disc is located between the upper and lower vertebral bodies, showing a state of wide front and narrow back. Suddenly bending down to pick up things is not conducive to the recovery of lumbar intervertebral disc. Lifting heavy objects often involves unilateral physical exertion, which is not conducive to lumbar intervertebral disc. So to avoid it, you have to squat down first to pick up things.