Weekly First-aid Topic: Moderate activity preventing back injury caused by longtime sitting
From:Beijing Municipal Health Commission

For ordinary office workers, they always sit while working, eating, chatting, or watching TV at home. Without realizing it, the bad habit of longtime sitting has been formed. Health problems caused by longtime sitting will gradually appear on body, such as lower back pain.

Studies have shown that sitting for long periods of time puts the greatest load on the lumbar spine and is most likely to injure the waist. Lumbar vertebrae and muscles are in a state of tension for a long time, which can easily lead to lumbar muscle strain, intervertebral disc degeneration, etc. Doctors recommend that when people sit to work or study, it is necessary to keep their upper body straight and avoid tilting to either side. It is suggested to stand up and move around every half an hour to 40 minutes. It will not only help relieve waist pain, but also prevent the formation of venous thrombosis in the lower limbs.

The following three daily health care actions can effectively relieve waist or back pain.

1. Prone stretching. Stay prone, put your elbows vertically under your shoulders, take a deep breath, slowly support your upper body, exhale and hold for 30 seconds, inhale and relax, and repeat the above actions for 2 to 3 minutes.

2. Waist-glute bridge. Lie on your back, bend your knees, and place your hands on both sides of your body. Tighten your hips and lift them slightly to keep your shoulders, hips, and knees on a diagonal line for 3 to 5 seconds, and then lower slowly. Do 3 to 5 groups with each group including 8 to 10 actions.

3. Sitting bend. Sit on the edge of the chair, place your hands on your knees, slowly bend down until your hands touch your feet, and hold for 30 seconds. Repeat the above actions for 2 to 3 minutes.

Here are some health tips from Beijing 120. In addition to the waist and back pain caused by sitting for a long time, there are many symptoms of waist injuries, including common ones such as lumbar sprain, lumbar fracture, lumbar muscle strain, lumbar disc herniation, etc. It is necessary to ask for medical assistance as soon as possible for specific causes and symptoms according to the physical condition. When limb movement is limited, do not move improperly. If necessary, you need to call 120 to ask professionals to transfer you to the hospital for further treatment with professional techniques and tools.