The spine, also known as the "spine", is a complex three-dimensional structure. The spine, like the pillar of the house, also plays an important supporting role in the human structure. As the central axis of the human trunk, the spine connects the skull, limbs and the thoracic cavity, abdominal cavity and pelvic organs in the middle, and plays a connecting role.
People's growth and development will go through the process from childhood to adulthood and then to aging, and the spine is no exception. With the increase of age, the spine will gradually degenerate, which is mainly manifested by the decrease of water content in intervertebral disc, the decrease of elasticity and strength of fibrous ring, the hyperosteogeny of vertebral body and the decrease of bone density. Lv Shibao, chief physician of the Department of Orthopaedics, xuanwu hospital, Capital Medical University, said that besides the irresistible factor of age, lifestyle, chronic strain, trauma and changes in the physiological curvature of the spine can accelerate the degeneration of the spine.
The most common bad habit of young people is to look down at their mobile phones and sit for a long time. "Bowing the head for a long time and stretching the muscles behind the neck for a long time are likely to cause fatigue and degeneration of the muscles behind the neck, which in turn manifests as muscle soreness and cervical instability, further accelerating cervical degeneration. Sedentary and poor sitting posture will increase the pressure load on the spine, and also easily lead to muscle relaxation at the back of the spine, decreased muscle elasticity, and decreased overall stability of the spine, causing back muscle soreness and hyperosteogeny, leading to spinal degeneration, that is, accelerated aging and increased intervertebral disc burden, which in turn leads to disc herniation. " Lu Shibao explained.
Lu Shibao suggested that young people should get rid of bad habits as soon as possible and avoid sitting for a long time, looking down at their mobile phones and working at their desks. When using the computer, it can be placed at the height parallel to or even slightly higher than the shoulder with the help of a bracket or platform, and the eyes can look directly at the screen, so that the cervical vertebra is in a moderately backward position, which can reduce muscle tension and strain and effectively reduce the occurrence of cervical muscle spasm and pain. In addition, the pillow and backrest at the waist can maintain the correct sitting posture and avoid hanging under the feet. For example, if the seat is relatively high, you can put books or foot pads under your feet, slightly tighten your abdomen, slightly lean forward your pelvis, and relax your arms to reduce the load on your lumbar spine and prevent the occurrence of low back pain.
"It can be seen from the pathogenesis of spinal degeneration that spinal degeneration first occurs in the changes of paravertebral muscles. Therefore, in addition to changing bad living habits, we should also actively strengthen the exercise of core muscles, especially the back muscles. " Lu Shibao pointed out that the common exercise methods of lumbar muscles include swallow flying, five-point support, four-point support and flat support.
For the elderly, Lu Shibao recommends the following simple exercise methods.
Towel cervical exercise method: stand upright, feet shoulder width apart, put the towel straight behind your neck with both hands, and your neck leans back slightly. Slowly lift and put down the towel along the curvature of the nape of the neck, inhale when lifting and exhale when putting down. Each movement lasts for 3 seconds, and the exercise is repeated for 20-40 times. You can exercise 3-5 groups every day.
Cervical spine exercise method with head against the wall: stand upright, the body is about one foot wide from the wall, elbows support the wall, the neck leans back, the back of the head is against the wall, and the neck muscles feel slightly tight for about 30 seconds, and the number of times per day is not limited. If there is no obvious discomfort, you can continue to exercise.
Exercise method of towel lumbar spine: stand up straight, with your feet shoulder-width, straighten your hands and put the towel behind your waist, and tighten your waist. Slowly pull the towel up and down along the curvature of the waist and back, inhale when you pull it, and exhale when you put it down. Each action lasts for 3 seconds and you can exercise 20-40 times repeatedly. You can exercise 3-5 groups every day.
Five-point support method against the wall: Stand upright against the wall with your feet shoulder width, support the wall at five o'clock with the back of your head, elbows and heels, slowly straighten your waist and abdomen, slowly raise your heel for 3 seconds, slowly close your abdomen, put down your heel and exercise repeatedly for 20-40 times. According to your own situation, you can exercise 3-5 groups every day.
Walk with a straight waist: walk upright, hold your chest out, lean back your neck, look forward with your eyes, put your hands behind your waist, and walk slowly and at a constant speed. You can walk for about 5 minutes at a time, and there is no limit to the number of times a day. If there is no obvious discomfort, you can continue to exercise.
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