Back pain, leg pain, neck discomfort…In the hot weather, more and more people have reduced their exercise frequency and have symptoms of neck, shoulder, waist and leg pain. In fact, some daily actions in life can be exercised if done well, but the bad posture are hurting the health of the waist, spine, and knees every day, causing backaches and uncomfortable knees. What are the common bad postures in life, let us develop “exercise thinking” and correct it together.
More and More People are suffering from Bodyache
Neck, shoulder, waist and leg pain troubles nearly billions of people. Become a health killer for middle-aged and elderly people
Neck, shoulder, waist and leg pain is a general term for a group of diseases whose main symptoms are neck, shoulder, waist and leg pain. According to statistics from the World Health Organization, it has become a common chronic disease that plagues about 1 billion people worldwide. More than 80% of people have a history of neck, shoulder, waist and leg pain in their lifetime, which not only makes patients suffer from the pain of the disease, but also brings a lot of inconvenience to work and life.
With the social division of labor and changes in people’s work and lifestyles, neck, shoulder, waist and leg pain has gradually developed from middle-aged and elderly people to young people, showing a trend of popularization and younger age. Bad postures such as lowering your head, playing on the phone, watching TV, reading a book, lying on a high pillow, etc, have become common problems for many young people. Maintaining such a poor sitting and sleeping posture for a long time is most likely to cause various cervical and lumbar spondylosis.
At the same time, the body’s intervertebral discs, facet joints and various ligaments and other parts of the human body, due to the increasing wear and tear of the age, and the appearance of degenerative diseases can also induce neck, shoulder, waist and leg pain. Data show that among people over 65 years old, a large proportion of people suffer from cervical and lumbar spondylosis. In severe cases, it can even be disabled. Neck, shoulder, waist and leg pain has become a new killer of middle-aged and elderly people.
Bad postures are harmful to your health, worse than you can imagine.
Bad posture 1: bending over to move things
When carrying heavy objects, if you bend over to take it directly, the pressure on your waist will be very great. Because when we bend over or lean forward, our waist will be more stressed than when we stand upright. “Think of your back as a lever, and the hip as a fulcrum, then the resistance arm (back) of this lever is very long, and the power arm (waist) is very short.” FSN sports rehabilitation engineer Wang Xiaolong explained, when you want to ” For an item weighing about 4.5 kilograms, the waist may require 45 kilograms of effort.
Therefore, whether you are carrying a heavy box or picking up a piece of paper on the ground, do not bend down directly. How should it be done? When exercising squatting and lifting weights, we all know that we should have our backs upright, our center of gravity backwards, our legs should be squatted, and the same is true when we move or pick up things.
Good posture: Squat down, hold steady, and get up again. If the thing is too heavy, don’t try to be aggressive and find someone to help move it together!
Bad posture 2: lower your head to play with your phone
Whether it is looking down at a mobile phone or looking down at a computer screen, all “head-down people” are testing their necks.
The human body’s spine (including the cervical spine) has a physiological curvature that leans forward slightly. Always looking down at the phone will straighten the cervical spine and lose its “curvy”, and it will make the muscles around the neck hyperflexion and extension. At that time, neck pain, shoulder pain, arm pain… all kinds of pain may come to you.
During exercise, the coaches will remind the eyes to look straight ahead and keep the head neither low nor high when using a mobile phone, the back is straight, and the mobile phone is raised parallel to the eyes. Avoid staying in this bad posture – bowing your head for a long time. It is best not to stay in one position for a long time, stand for a while and sit for a while. Try not to play for more than one and a half hours, consciously raise your head and neck, twist your neck back and forth, move your fingers.
Good posture: head up, head up, head up. Make the line of sight and the phone as level as possible, looking a bit like taking a selfie.
Bad posture 3: hunched over sitting posture
Poor sitting posture is the most common cause of low back pain. Sitting for a long time, the bad posture is easily deformed, bending, hunching, bowing… will cause excessive stretch and compression of the lumbar spine and muscles. Over time, it makes muscles and bones uncomfortable, and the last thing that hurts is yourself.
It is generally believed that the posture of hunched over and back is more comfortable than straight waist, but why does it cause pain? The muscles used in the hunched over sitting posture are reduced, mainly the trapezius muscles are working, and more muscles are in a relaxed state, such as the back muscles, chest muscles, and abdominal muscles, and activities will be relatively effortless. Long-term stooping and hunch will make the trapezius muscles more developed, causing the neck to lean forward. When sitting, the weight of the head, torso, and upper limbs is transmitted to the waist and then to the hips. If the posture is not correct, the stress points will become intervertebral discs.
Good posture: One word, straight. Sit up and sit upright. Don’t forget to get up and walk every half an hour or an hour. If you have started to hunch back, you might as well stand against the wall for 20 minutes every day, with your head and back close to the wall.
Bad posture 4: standing posture with lordosis
Many people know that sitting for a long time hurts their waist, so they choose to stand up office. As we said before, the pressure on the lumbar spine when standing is less than that of bending or sitting, but standing for too long will cause the waist to become tired.
Standing for a long time is not less harmful than sitting for a long time. This bad posture can also induce hemorrhoids. It will cause poor blood circulation in the lower limbs, resulting in swelling of the lower limbs, and may even induce varicose veins. Maintaining any movement for a long time will cause harm to the body, so you can change your movement from time to time and avoid standing in high heels.
When standing, the core muscles of the human body (back, abdomen, buttocks) should be tightened. If it is not muscular, but standing with the hips deliberately tilted, it is a manifestation of the pelvic leaning forward. On the contrary, the upper end of the pubic bone is backward, and the lower end of the pubic bone is forward, the back is bent, and the back is hunched, which is easy to develop the pelvis backward.
Good posture: Stand with your core muscles tightened and straighten your back. Don’t stand for too long, move around every half an hour, raise one foot with a few books or a small box, and rotate with both feet.
Bad posture 5: Knee inward squat down
The squat we are used to is that the knees protrude forward, the hip joints are not bent, and the heel is lifted in some cases of limited ankle motion. Or in addition to the front protrusion, the two knees will buckle inward, and the two legs will be squeezed together, especially in the weight-bearing half squat. Such bad posture can easily lead to wear of the knee or meniscus, and the collateral ligaments inside and outside the knee joint will also be strained due to excessive stretch.
Good posture: When squatting, bend your knees and hips, move your hips back, as if you are sitting on a chair, with your knees not exceeding your toes, and your knees should be extended.