Why does the car driver have backache? How to prevent it?

The main cause of back pain when driving is the lack of correct sitting posture and neglect of exercise of the waist and abdominal muscles.

The correct posture of the driver when driving the vehicle should be flexion of the arms forward, flexion of the hips, knees, legs apart, and the upper body straightened. The advantage of this upright posture is that breathing is unblocked, and the contractility of the waist and abdomen muscles is in a balanced state, so it is resistant to fatigue.

At the same time, the spine is stable, the intervertebral discs between the vertebrae are evenly stressed, and the shock absorption performance is good. Therefore, the protection ability is strong and it is not easy to be injured.

When driving a vehicle, the driver pays attention to safety. Few people pay attention to the driving posture. They tend to bow their upper body, especially tall people. When driving a small car, they tend to bow their waist even more to meet the requirements of the field of vision. . In this way, the contraction force of the waist and abdomen muscles is unbalanced, and the spine is also unstable, which greatly weakens the shock absorption ability of the spine, resulting in cumulative damage over time.

Being a driver is a hard job. When driving, he concentrates on his waist, back, abdomen, and upper and lower limbs. At this time, the muscles of the waist, back, abdomen, upper and lower limbs are in a continuous static exertion state, and they cannot be relaxed alternately, so fatigue is very easy to occur. Due to fatigue after driving, drivers mostly use passive rest methods to recover from fatigue, such as sleeping.

Few people will exercise the muscle strength of the waist, back, and abdomen according to their professional characteristics to adapt to work needs and prevent the occurrence of back pain.

When driving a vehicle, the driver should maintain an upright sitting posture under the premise of satisfying the field of vision, instead of leaning over and driving. Especially for tall drivers, the sitting position should be lowered and kept sitting upright. Especially in bumpy areas, you should maintain this sitting posture.

When the driver is driving a vehicle, especially long-distance driving, because the muscles of the waist, abdomen and back cannot be relaxed alternately, some of the muscles are always in a contracted state, resulting in static fatigue. This kind of fatigue recovery is slow, if not adjusted, it is easy to cause cumulative fatigue and cause lumbar muscle strain.

The best way to actively restore waist, abdomen, and back fatigue and prevent back pain is to exercise the waist. Exercise can be divided into workroom activities and focus on waist, abdomen, and back exercises in spare time.

Workplace activities are to do waist activities for 3~5 minutes while resting on the way, which can relieve fatigue on the way, such as upper body flexion, upper body extension, upper body left and right flexion, upper body left and right rotation Wait.

Based on the activities of these joints, you can also do some upper and lower limb activities by yourself. In your spare time, you should focus on exercising the waist, abdomen, and back muscles. For some drivers who are already suffering from low back pain, they should pay more attention to exercise to adapt to their work characteristics and requirements.

Does lumbar disc herniation need exercise?

Lumbar disc herniation is a common lumbar and leg pain disease, which brings long-term pain to patients. Many people are rushing to seek medical treatment, which brings opportunities for deception, such as drinking medicinal wine, putting on plasters, punching, and stomping, which often deceive patients and delay treatment opportunities.

The key is that patients lack the relevant knowledge about lumbar disc herniation, do not know which correct method to choose for treatment, let alone how to use rehabilitation exercise.

The intervertebral disc is like a hydraulic elastic cushion. The outer periphery of the cushion is a thick membrane called the annulus fibrosis. Located in the middle of the annulus is the nucleus pulposus, which is elastic. The intervertebral disc is located between each vertebral body and the vertebral body, which cushions and shocks the spine.

Because people’s 4th and 5th lumbar vertebrae and 1st sacral vertebrae are frequently used, the intervertebral discs are subjected to more pressure, shock, twisting, and rotation, so there are more opportunities for fibrous annulus damage and rupture. Once the annulus fibrosus is damaged or ruptured, the nucleus pulposus loses its restraint and protrudes to the damaged and weak part of the annulus fibrosus, and then compresses the nerve roots, causing pain and numbness in the lower limbs.

Why do patients with intervertebral disc herniation have more pain and numbness in the waist and lower limbs when standing, but feel relieved when lying in bed? The reason is that there is no weight pressure on the intervertebral disc when lying in bed, and the herniated part of the intervertebral disc is retracted, thereby reducing the pressure on the nerve root.

This concise truth tells us: Suffering from lumbar intervertebral disc herniation, the first choice is to rest in bed to reduce the pressure on the lumbar intervertebral disc. Just like when we ride a bicycle, if we find that the inner tube has a big bubble bulging from the edge of the tire, we should decompress and stop riding.

Performing lumbar traction on the basis of bed rest is more conducive to active repair because lumbar traction can relax the lumbar and abdominal muscles, and the lumbar spine can also relax, further reducing the pressure on the lumbar intervertebral disc, which is more conducive to self-repair. After half a year, conservative treatment is ineffective, or recurrent symptoms accompanied by nerve root damage can be treated with surgery.

Both non-surgical treatment and surgical treatment should pay attention to waist exercise, which plays an important role in stabilizing the spine, consolidating the curative effect, preventing recurrence, and restoring the ability to live, work, and work.

Especially after the use of surgical treatments, waist training is more important. After the operation, the lumbar-sacral spinal muscle (the erector spinae) was stripped away, part of the lamina was removed, the nucleus pulposus was removed, and the lumbar spine structure was destroyed. Therefore, it is necessary to strengthen the waist and abdomen muscles to make the waist strong to compensate for the lumbar operation The loss caused.

Strength training of waist and abdominal muscles can be divided into non-stress exercise and stress exercise on the spine. Stress-free exercise is an exercise in a supine or prone position. Stressful exercises include waist and abdomen exercises in standing, sitting, or squatting postures, or under weight-bearing conditions.

You can also lie on the bed to exercise without pressure on the waist and abdomen.

① Lie on your back, bend your hips and knees and repeat group body exercises.

② Lie on your back, straighten your knees and lift your legs forward or kick your legs in turn.

③ Lie on your back and stand up exercises.

④ Lie on your stomach, straighten your legs, and try to lift your legs backward in turn.

2~3 times a day, 5~10 minutes each time. After the symptoms of waist and legs disappear completely, you can use the standing posture to exercise the strength of the back and back, 2 to 3 times a day, 5 to 10 minutes each time.

In the exercise process, you should pay attention step by step, according to your own basic situation, gradually strengthen the waist and abdomen strength exercises, and persevere.”

How to exercise to prevent cervical spondylosis?

Cervical spondylosis is a common disease in middle-aged and elderly people. In recent years, with the popularization of computers, the workload of desks has increased and many people have more static and forceful movements of the neck, causing strain on the neck joints, and cervical spondylosis has a trend of youthful development.

Except for a very small number of cervical spondylosis that have obvious symptoms of spinal cord compression, severe dysfunction, and long-term treatment that require surgery, most of them can be cured without surgery.

Physical exercise plays an important role in early prevention, coordinating treatment, and consolidating curative effects. The treatment of cervical spondylosis is not complicated, but due to the high incidence of the cervical spine, the long treatment course, and the lack of knowledge in this area, this has brought some businesses and warlocks a market for profiting economic benefits.

Bone spurs, magic sticks, liniments, and various devices have come out one after another, so that the patients are not treated, and bring fear and mental anxiety to the patients.

In fact, cervical spondylosis is not a major threat to people. As long as you master the general knowledge of cervical spondylosis prevention and treatment, choose the correct treatment method, and pay attention to and actively prevent exercise, most people will get the desired effect.

The pathogenesis of cervical spondylosis and lumbar disc herniation is the same except for the different parts.

There are 7 human cervical vertebrae. Except for the first and second cervical vertebrae without intervertebral discs, there is a cervical intervertebral disc between every two cervical vertebrae. The cervical intervertebral disc is under pressure from top to bottom (head weight) and shock from bottom to top, such as running, jumping, and high jumping. At the same time, it is also under pressure from the twisting and turning of the head and neck, and it is frequently used in life, work, labor, culture, and entertainment.

As age grows, cervical intervertebral discs are also undergoing degenerative changes, decreased elasticity, and increased fragility, which will promote cumulative damage to cervical intervertebral discs. The vast majority of patients with cervical spondylosis are those who need to bow their heads at a desk for a long time and the neck is stationary. The key to prevention is to prevent static neck fatigue, and the only effective way to remove neck static fatigue is neck exercise.

Exercise action is determined according to the function of the cervical spine.

① Continuous flexion and extension of the head and neck.

② Continuous left and right side bends of the head and neck.

③ ③Continuously rotate the head and neck to the left and right.

④ ④Move the head and neck in circles to the left and right.

1~2 times a day, 5~10 minutes each time. This kind of activity can be added after the whole body exercise, and after a long time bowing at the desk, the neck can also be exercised for 2 to 3 minutes to relieve fatigue.

In order to prevent neck fatigue, high pillows should not be used during sleep, because high pillows not only can not relax the neck muscles but will increase neck fatigue, it is best to use flat pillows.

The position of the TV should not be too high or too low. Keep your eyesight. When watching TV, you should change your body posture more so as not to cause neck muscle fatigue.

For patients with cervical spondylosis, cervical traction should be the first choice, and satisfactory results can be achieved with neck exercises. Cervical traction should pay attention to the traction angle, and the traction angle should be 15 degrees forward and upward. This angle will not cause dizziness, nausea, and other adverse reactions.

However, those retractors that cannot adjust the angle and restrict the neck and affect the arteriovenous and venous circulation of the neck should not be used. After 1 to 2 weeks of traction treatment, or the cervical spondylosis is basically asymptomatic, the neck should be exercised according to the upper method to consolidate the effect and prevent a recurrence.

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