As office workers, we spend a significant amount of time sitting in chairs every day, which leads to an increasing number of them suffering from lumbar disc herniation. Lumbar disc herniation is a common disease that can cause symptoms such as lower back pain, lower limb weakness, and even affect patients' daily life and work. Therefore, mastering the treatment and prevention of lumbar disc herniation can help you bid farewell to it and spend every day with ease and happiness.
1、 What are the causes of lumbar disc herniation?
1. Poor posture. Long term maintenance of poor posture, such as looking down at mobile phones or computers, bending over to carry heavy objects, etc., can easily lead to intervertebral disc herniation.
2. Labor injury. Chronic spinal strain, such as heavy lifting and bending, can cause sustained load on intervertebral discs, accelerating their aging and prolapse.
3. Age factor. As age increases, the moisture content and elasticity of intervertebral discs gradually decrease, making them more prone to cracking and protrusion.
4. Lack of exercise. Lack of exercise can cause the muscles, ligaments, and soft tissues around the spine to lose their regulation and support, making it easier for intervertebral discs to protrude.
5. Improper diet. Lack of important nutrients such as calcium and protein can easily lead to malnutrition of bone and muscle tissues, thereby causing lumbar disc disease.
2、 What are the treatment methods for lumbar disc herniation?
1. Maintain good posture: Long term incorrect posture can increase the risk of lumbar disc herniation. Therefore, maintaining good sitting, standing, sleeping, and other postures can reduce the incidence of lumbar disc herniation and help alleviate its symptoms.
2. Exercise: Proper exercise can enhance the strength and flexibility of the waist muscles, helping to prevent lumbar disc herniation. For patients who have already suffered from lumbar disc herniation, appropriate exercise can also accelerate recovery. For example, sports such as swimming, yoga, and pelvic floor muscle exercises are very suitable for patients with lumbar disc herniation.
3. Physical therapy: Physical therapy includes methods such as hot compress, cold compress, traction, etc., all of which can alleviate the symptoms of lumbar disc herniation and improve the treatment effect of the disease.
4. Medication therapy: During the acute phase of the disease, medication can be used to alleviate the pain and inflammation caused by lumbar disc herniation. For example, nonsteroidal anti-inflammatory drugs and analgesics.
5. Surgical treatment: When conservative treatment is ineffective, surgical treatment such as discectomy is required.
3、 How to prevent lumbar disc herniation
1. Maintain good posture: Pay attention to maintaining good body posture in daily life, maintain correct sitting or standing posture when working or studying, and avoid maintaining the same posture for a long time. Intermittent activities can be carried out.
2. Pay attention to the balance between work and rest: Work or study should pay attention to the balance between work and rest, avoid excessive fatigue, and have appropriate rest and exercise.
3. Strengthen the exercise of muscles around the spine: Moderate exercise can help strengthen the muscles around the spine, enhance the support of the spine, effectively reduce the burden on the lumbar spine, and pay attention to the correct posture during exercise.
4. Avoid strenuous exercise: Overwork, sudden twisting, and vigorous lifting can all easily lead to lumbar disc herniation. Avoid overly strenuous exercise, especially unskilled exercise.
5. Dietary precautions: Maintain a balanced diet and increase intake of important nutrients such as calcium, protein, and vitamins.
6. Avoid looking down at your phone, computer, etc. for a long time: Looking down at your phone, computer, etc. for a long time can increase the pressure on your lumbar spine and affect its health.