Guide to Workers' Sitting Back Protection in 2023: How to choose a lumbar support to protect the lumbar spine
Why buy lumbar cushion
The usual time when nothing to put in the office, when working to feel the waist to be very comfortable point.At least it will not be like before, sitting for 8 hours, when the end of the day, even the waist can not straighten up, after standing up waist is also pain.。
1、About ergonomics
Ergonomics helps to maintain the correct sitting posture
Prevention of lumbar spine disease, in addition to advocating less sitting and more movement, when working at a desk, you should also try to maintain an upright sitting posture.
Because in the body sitting straight state, the pressure on the lumbar spine is minimal.
It is difficult to maintain a straight posture for a long time, you can rely on ergonomic lumbar cushions to assist.。
2、My understanding of low back pain
(1) What is pain
Low back pain is a complex physiological-psychological activity, including the pain sensation caused by injurious stimuli acting on the organism, and the painful response of the organism to injurious stimuli (somatomotor response and/or visceral vegetative response, often accompanied by strong emotional overtones).
Some women are more sensitive to pain, i.e. the same pathological effect will be more painful in some women
In some men, the pain is not felt or is only slightly felt.
Therefore, understanding that pain is strongly linked to subjective psychological factors, we consider how to reduce pain.
(2) How to reduce low back pain
Low back pain can be diminished by affecting the nervous system and the brain, and taking painkillers for the same reason.
Endorphins can be increased through exercise, relaxation, meditation, and positive thinking, which can also reduce pain.
(3) How to deal with back pain
Do not overthink the physical lesion, think about the pain continuously in your mind, treat the pain as a naughty child.
Every time he appears with a smooth and patient mind saying: "Oh, there you go again, let's see how to spend the next period together in peace".
Even accept the pain as a positive signal from the body to remind itself to slow down and reduce negative irritability and fear of pain.
In addition, in addition to the correct understanding of pain should learn to self-manage pain.
III. My practice for relieving back pain
First, medical assistance
Step 1: Clarify what's wrong with your back
- Through hospital examination
①Register for orthopedics, pain department, etc. and describe the pain method to the doctor
②The doctor will roughly judge that it belongs to lumbar muscle strain or lumbar protrusion (others may be due to radiculitis, spinal stenosis, scoliosis, lumbar spondylolisthesis, pelvic inflammatory disease, cystitis, kidney infection, bone cancer)
③Next you will be asked to get a lumbar MRI to clarify
④If the hip is involved, hip ultrasound will also be done
⑥Go back for follow-up after getting the results
2、By self-examination
①Recall the way you have pain
②Lie flat on the yoga mat, hook the back of the foot to reach to lift the leg, in the process of lifting the leg there is a scurrying numbness in the hip, it is likely to be idiopathic low back pain
(There are physiological characteristics of the lesion, you can go to the hospital again to check), if not, you can try to do some exercises by yourself to improve.
Step 2: Understand the acute treatment options
After the doctor's examination, the acute treatment options include acupuncture, electrotherapy, heat therapy, etc., all of which can be tried under the guidance of the doctor to suit your own program.
In addition, if the home muscle strain, you can take ice + heat (in the lumbar sprain before 3 hours immediately lying still to shorten the injured bit of muscle ice.
Immediately bed rest, after 3 days interval began to hot compress, almost lie a 1 week, during the short time gently sit away.
Step 3: Adhere to non-acute exercise
Take sports rehabilitation training, initially it is recommended to find a professional sports rehabilitation team through your own situation assessment and then give guidance movements.
At a later stage, you can try to train by yourself at home, under the guidance of professionals, "sports rehabilitation", and then go offline for personal situation assessment.
Second, change habits
(1) breathing - the most important thing
Learn to abdominal breathing, exercise the deep core muscles, reduce the waist muscle compensation, the simplest abdominal breathing can be nasal inhalation and mouth exhalation.
Inhale to support the belly, exhale with the belly to the top of the gas out, nasal inhalation 2s, oral exhalation 4s, you can also practice with the help of a straw.
(2) lying position
Side lying can be between the knees and the waist in the middle of the pad thing, remember not to kurtosis.
(3) standing posture
Stand straight, belly slightly tucked, shoulders open, do not stand for a long time, stand for a while to move.
(4) sitting posture
90 degrees sitting straight, do not sit full, to the root of the thigh, the bottom of the foot can be padded, the waist behind the reliance.
Move within half an hour to change the posture, half an hour later stand up and move around, not cross your legs.
(5) get up
Use the abdominal strength to roll yourself up, you can use the arm strength to support up.
(6) Lifting heavy objects
Bend the knees to carry heavy objects, rely on the leg hip force, conversion direction also does not rely on the waist, use the foot to change direction
(7) Avoid getting cold and squeezing
Do not wear clothes that show the waist, do not wear hip pants, tight pants.
(8) Daily small exercises
Do abdominal and hip tucking when lining up; keep the hip joint still to do back-kicking exercises; do toe opening and stretching exercises.（
(9) Bath
Take a hot bath before going to bed, you can use a higher water temperature to flush the painful area, and then play on the bubble and do similar scraping exercises with your hands.
(10) Record pain diary
Record the time of the onset of back pain, the mode of pain, the cause, and the pain score.
It can be used to review the pain problem and change strategies, and it can enhance the sense of self-management efficacy.
(11) You can take medicine
In the acute phase of pain, you can choose pain medication under the guidance of a medical professional. The effect is obvious, to know that pain is sometimes just a small trick of the brain to us.
Fourth, lumbar cushion recommendation
Comfort is the hard truth
Health and comfort go hand in hand. Short-term comfort only requires softness, while long-time comfort requires ergonomics.
Whether a lumbar cushion can keep people comfortable for a long time, is the gold standard for measuring cushion.
About Qutool:For convenience and durability, we upgraded and lengthened the straps to fit more chairs instead of adding extra extension straps.
[UPGRADE & UNIQUE BACK SUPPORT PILLOW]- If you spend a lot of time sitting on office chair, gaming chair and driving in car, this lumbar pillow will perfectly help you. The back support for car is designed ergonomically to relieve upper, mid and lower back pain and back tightness,supports you in achieving right posture and helps maintain a gentle curve in the spine.
Unlike other low quality office chair pillows on the market, the new Qutool lumbar pillow has two adjustable, upgraded straps, so no matter how you move, the back cushion will stay firmly attached to any office chair, computer chair, sofa, car seat, SUV, truck, wheelchair, recliner and bigger chairs or other home office accessories
