1, sitting and lying posture is incorrect, and working posture is incorrect. Using the computer for a long time will cause undue pressure on the cervical spine, which will cause damage to the cervical spine over time and lose its compensatory ability. Especially the notebook keyboard is too close to the screen, and looking down at the screen is easy to cause neck muscle damage; Lifting the machine to a position suitable for the eyes may strain the muscles of the shoulders and arms.
2, long-term work at the desk, the cervical spine maintains its original posture, leading to normal physiological buckling of the cervical spine, causing many other changes in the cervical spine, which will stimulate peripheral nerves or blood vessels and lead to cervical pain.
3. Keeping a fixed posture for a long time at work is easy to cause spinal strain. Especially drivers, accountants or office workers. Therefore, people who work in an incorrect posture for a long time should pay attention to overtime and have regular activities, such as cervical and lumbar spine activities.
4. Special maintenance of air conditioner. The role of air conditioning has been criticized. In hot summer, long-term low temperature will make your cervical spine unbearable.
5. Lack of exercise. Young people often suffer from premature degeneration of lumbar intervertebral disc and its surrounding ligaments due to their high work intensity and lack of exercise. After losing normal elasticity and tension, the annulus fibrosus is caused by severe trauma or repeated minor injuries. Weakness or rupture, where the nucleus pulposus protrudes, causes lumbar spondylosis.
6. Injury, waist was hit by external force, injury, prominent load. Improper exertion leads to the rupture of fibrous ring and the protrusion of nucleus pulposus, and then lumbar spondylosis occurs.
7. intervertebral disc degeneration. ? After the age of 20, people's intervertebral discs began to degenerate, the water content of nucleus pulposus gradually decreased, and the elasticity and load resistance of intervertebral discs also decreased.
Second, the early common symptoms of lumbar spondylosis
1. Intermittent claudication Intermittent claudication is a typical reaction of nerve root compression. When walking, the pain in the lower limbs can't be alleviated after squatting. This shows that the nerve roots are compressed and stretched when walking, but after squatting, due to the change of posture, the nerve roots are in a relaxed state, the compressed nerve movement stops, and the pain symptoms are alleviated accordingly. Therefore, patients with lumbar disc herniation often keep their lower limbs bent during bed rest.
2. The degree of low back pain determines the incidence of lumbar disc herniation. Acute onset is sudden and the symptoms are serious, and the lumbar muscles can produce obvious spasm and tension. Chronic onset is slow, the pain is mild, and the symptoms get worse with time.
3. Muscle control disorder When prominent tissues exert severe pressure on nerve roots, muscle innervation disorder will occur. The extensor strength and plantar flexion strength are weakened.
4. Numbness of the skin of the lower limbs. Abnormal skin sensation of the lower limbs is more common in patients with severe disc herniation, reflecting the dysfunction of nerve conduction and tactile nerve fibers. The area of numbness is determined by the compressed part of the nerve root. Generally, the lumbar process is manifested in the front of thigh and the inside of calf. Unique.
5. Horsetail symptoms of lumbosacral central disc herniation. Huge protrusions can compress the ponytail, which leads to anal pain, perineal numbness, dysuria and uncontrollable urination. In severe cases, male patients have impotence.
Third, methods to prevent lumbar spondylosis
1. Workers who sit in a sitting position for a long time should not only pay attention to the sitting position and exercise their legs frequently, but also stand up from the sitting position. First, the upper body should lean forward and the feet should lean back, so that the strength of the upper body can be distributed on both feet, and then stand up.
2. Workers who stand for a long time should stretch their arms properly and do squats, which can adjust the bones, joints and muscles of the waist, eliminate fatigue and prolong the endurance of the waist muscles. Continuous work in a fixed position should be avoided as far as possible. Workers who often need to stand for a long time should learn the method of standing flat, that is, gently contracting gluteal muscles and slightly bending knees. At this time, the pelvis will lean forward, the abdominal muscles will be adducted, and the physiological lordosis of the lumbar spine will be flattened. Adjust the load line of spine to eliminate pain and fatigue.
3. It is especially ideal to keep the head and neck in a natural supine position when sleeping. You should lie flat on the wooden bed, let your knees and hips bend slightly, and let the muscles, ligaments and joint capsules of your whole body relax and rest to a great extent. For people who are not used to lying on their backs, they can also lie on their sides, but this posture is better for the head, neck and lower limbs.
4. In addition, the pillow should not be too high or too low, and 7-9cm is more suitable according to everyone's situation; And the width of the pillow should be appropriate, don't hang your neck. When you get up on your back, you should take the lateral position first, and then with the support of the upper limbs, make your trunk leave the bed surface, which is much more labor-saving than getting up on your back.
Fourth, to prevent lumbar spondylosis, we must maintain good living habits.
1, don't bend your legs excessively during exercise, otherwise it will not only fail to achieve the expected goal, but also cause disc herniation.
Don't bend over when lifting heavy objects. You should squat down to pick up the heavy objects first, then get up slowly and try not to bend over.
3. Maintain good living habits, prevent the waist and legs from catching cold, and prevent overwork.
Five, the prevention of lumbar spondylosis, but also daily health care.
1. Strengthening physical exercise may cause impact and compression on the spine, and extreme rotation and flexion may cause damage to the lumbar spine, causing premature onset or aggravation of degeneration. Knowing this can help people choose and adjust their sports.
2. Always adhere to the healthy exercise of the waist, carry out activities in all directions of the lumbar spine, keep the lumbar spine in a state of physiological pressure, and strengthen the lumbar muscles and abdominal muscles. Strengthening psoas major and abdominal muscles can increase the stability of lumbar spine, enhance the protective ability of lumbar spine and prevent lumbar degeneration.
Six, the self-treatment of patients with lumbar spondylosis
1. Pay attention to the hardness of the bed board when sleeping. Try to sleep on a hard bed. Soft bed board can easily lead to excessive disc pressure. On the contrary, the hard bed board can easily reduce the pressure on the intervertebral disc. If the intervertebral pressure is small, the recovery will be slower. If the pressure is too high, it will not only fail to achieve the purpose of relief, but also aggravate the development of the disease. However, the soft bed board is easy to bend the spine. Mattresses can make things worse.
2. You can exercise properly, but you don't need to bend over too much to avoid overexertion. Excessive exertion can also lead to excessive pressure between lumbar vertebrae, but proper exercise is conducive to improving the flexibility of lumbar vertebrae and improving the condition.
3, pay attention to proper rest, don't be too tired. If you want to sit for a long time at work, remember to get up and walk every half hour to avoid keeping the same posture for a long time. Proper rest is the embodiment of being responsible for yourself. ? Only by combining work and rest can the development of lumbar spondylosis be fundamentally controlled.
4, in order to protect the affected part, don't let the affected part catch cold, so as not to catch cold. Suffering from lumbar spondylosis is very harmful to the body. If you add cold, it will damage the lumbar joints. Patients with lumbar spondylosis must pay attention to the warmth of the waist, and it is best to prepare a mat to keep the temperature of the waist.