Hello everyone, I am Zhang Xihai, an orthopedic Chinese medicine doctor! The autumn wind is gradually rising, the temperature is gradually dropping, and the temperature difference between morning and evening is increasing, which is a season that requires special attention for our lumbar spine health. Today, I will share with you three points that need special attention in the autumn to help you protect your lumbar spine and reduce pain and discomfort.
The first point: protect against the cold and keep warm, and avoid the cold of the lumbar spine
In autumn, the temperature is low in the morning and evening, and the lumbar spine, as the "support column" of the human body, is easy to lead to poor local blood circulation once it is cold, causing or aggravating problems such as lumbar muscle strain and lumbar intervertebral disc herniation. The cold invasion will also make the muscles tense and increase the pressure on the lumbar spine, which is so in the long run.
Hazards: After the lumbar spine is cold, there may be stiffness and pain in the lower back, which may affect daily activities in severe cases.
Suggestion:
- Add clothes in time, especially to keep the waist warm, and wear a belt belt.
- Before going to bed at night, you can use a hot towel or hot water bottle to warm your waist to promote blood circulation.
- Avoid prolonged exposure to the cold, and take precautions against the cold if you need to be outdoors.
The second point: moderate exercise to enhance the strength of the lumbar spine
Autumn is a good time to exercise because the weather is cool, but many people reduce outdoor activities and sit sedentary for a long time because the weather is getting cooler, which is not good for the lumbar spine. Lack of exercise will.
Harm: Long-term lack of exercise, the burden on the lumbar spine increases, which can easily cause problems such as lumbar disc herniation and lumbar spinal stenosis.
Suggestion:
- Choose an exercise method that is suitable for autumn, such as etc., which can not only strengthen your physique, but also exercise your waist muscles.
- Get up and move regularly at work, and do some simple waist stretching movements to relieve the pressure on the lower back.
- Insist on core muscle training, such as planks, bridge hip presses, etc., to enhance the stability of the lumbar spine.
The third point: eat a reasonable diet to control weight gain
Autumn is the season of tonic, people tend to increase their appetite, if they do not pay attention to dietary control, weight gain too fast, will bring additional burden to the lumbar spine, especially for people who already have lumbar spine problems, it is even worse.
Harm: Weight gain will increase the burden on the lumbar spine, accelerate the wear and tear of the lumbar spine, and increase the risk of lumbar spine diseases.
Suggestion:
- Maintain a balanced diet, eat more fruits and vegetables, and reduce the intake of high-fat, high-calorie foods.
- Drink plenty of water to boost metabolism and avoid edematous weight gain.
- Conduct regular weight monitoring and adjust your eating habits in time to avoid excessive obesity.
In short, autumn is a critical period to protect the lumbar spine, and through cold and warmth, moderate exercise and reasonable diet, we can effectively prevent lumbar spine diseases and make the lumbar spine less guilty. I hope you can pay attention to it, start from your daily life, and take care of your lumbar spine health. At the same time, we should always remind ourselves that health is not child's play, and do not pay a heavy price for temporary negligence.
Words from my heart
I am the sixth generation of Zhang's TCM, Dean Zhang Xihai. I have been researching orthopedic diseases such as lumbar disc herniation, cervical spondylosis, arthritis, ankylosing spondylitis for more than 40 years, and if you or your family or friends are suffering from these diseases, please trust me and I will do my best to help and support you.
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