Sitting for Too Long Causing "Lower Back Pain"? Move Now! 10-Minute Pain Relief Exercises

Besides aging, incorrect posture is the biggest culprit in causing lower back pain! Couch potatoes often slump in chairs watching TV, drivers often maintain the same posture, and lower back pain is a common complaint. According to Dr. Su Wang-lin, Chief Physician of the Rehabilitation Department at the Magao Hospital, regardless of standing or sitting, even sleeping posture, if it's wrong, it will cause lower back pain.

Many sitting postures can cause lower back pain. Dr. Li Si-huei, Chief Physician of the Rehabilitation Medical Department at the Rong-tso Hospital, says that when you sit with your legs bent, one foot is on top, which moves the pelvis forward, and the other foot is below, which pushes the pelvis backward, causing the pelvis to be skewed and uneven, which then affects the tissues around the vertebrae. Dr. Su added that many people like to sit on the bed with their legs extended, and place their laptops on their laps. At this time, both feet will involuntarily turn outward due to gravity, putting great pressure on the vertebrae, and the leg muscles and hip joints are also irregularly contracted.

Dr. Su Wang-lin, MD, states that the lower back refers to the area from the rib edge to the waist crease, primarily consisting of the lumbar vertebrae. Lower back pain occurs because of problems with the lumbar vertebrae and its surrounding structures, such as the intervertebral discs, joints, ligaments, muscles, and nerves. Because rotating the body and bending the waist require these structures to work together, if the force is not applied correctly or the posture is not good, it is easy to cause damage and pain.

Lower back pain is a symptom, not caused by a single cause. Dr. Su said that the cause is related to a problem with the spinal structure, such as a bone spur, spinal dislocation, bone cancer, or cancer metastasis; or bone cartilage has problems, such as herniated cartilage or degeneration. It is also possible that muscles are in a state of tension due to prolonged use or poor posture, causing waist strains and muscle soreness.

Pain caused by poor posture, if no disease is found, you can do more aerobic exercise, stretching and yoga. When you often lean forward, change to back-leaning rest, take it slow and don't rush, to avoid injury.

10 minutes of pain relief exercises per day

stretching exercises

1. Lying on your back, flat on the ground. Place your hands on either side.

2. Maintain the stillness of your shoulders, and slowly move your knees left and right.

Muscle Strength Training 1

1. Kneeling on the ground, with your palms flat, in a table shape.

2. Slowly lift your right foot off the ground, maintaining a straight line between your back and legs, and hold for about 10 seconds then switch sides.

Muscle Strength Training 2

1. Lying face down, flat on the ground. Place your hands in front of your forehead.

2. Lift your arms and head off the ground, at least several centimeters above the ground, using your abdominal muscles to lift your legs off the ground, hold for 10 seconds, and return to the original action to rest.

Source: Health 2.0