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The durable back over a hundread years

· 3 min read
Gracefullight
Gracefullight
Owner

백년허리​

I got a herniated disc from Sumo-deadlift, and I think it would be good for many people to read this before it happens. If I had, I would have had a good posture before the disc between L5-S1 came out.

The overall content is a book review of 백년허리 to protect spinal hygiene.

Diagnosis​

  • Vertebrae: Cervical, thoracic, lumbar, sacral, and coccyx
    • The cervical and lumbar vertebrae are curved forward, with cervical lordosis and lumbar lordosis.
  • Disc damage is the main cause of back pain
  • Discs: Nucleus pulposus, annulus fibrosus, and endplates
    • The posterior annulus fibrosus and endplates are most commonly injured
  • Muscles protect the torn disc.
    • When a disc tears, the muscles tighten to protect it.
    • Low back pain is a sign of a torn disc
  • Lumbar lordosis is a new posture.
  • A healthy disc creates a lumbar lordosis curve, and the lumbar lordosis curve protects the disc.
  • Sciatica is a typical symptom of a herniated disc and is a sign that the disc has herniated.

Treatment​

  • The idea that you can cure a bad back by doing stronger back exercises is like saying that you can cure a broken arm by exercising the arm muscles.
  • The hip muscles and obliques are important.
  • You need to know exactly how much impact your workout will have on your back, and make sure your back can handle the strain.
  • Stretches that bend at the waist are very bad exercises for lumbar lordosis
  • Stiffness in the lower back when a disc injury is healing is a natural part of the process of the wound turning into scarring.
  • It's essential to regain lumbar lordosis through frequent standing and extension movements.
  • It is spinal hygiene to try to never re-tear a disc wound as it heals.
  • Maintaining lumbar lordosis 24 hours a day
  • If you suffer from sciatica when doing lumbar lordosis, you should treat the nerve root inflammation and practice good spinal hygiene.
  • Leaning on a backrest or cushion is an advantage.
  • The basics of spinal hygiene are maximum lumbar lordosis and extension movements.
  • If it hurts to do extension movements, lie on your stomach and do them frequently, for about 5 minutes, with your elbows under your shoulders.
  • Lumbar lordosis should not collapse when standing, sitting, or bending at the waist.
  • Your back is most comfortable when your knees are slightly lower than your pelvis.
  • There is no such thing as a bad back. Your back improves with good posture.
  • Standing lumbar lordosis: place your hands on your waist and hold for 5 seconds while breathing.
  • Standing Chest: Standing, lift your chest and grab your shoulder blades. No duckbills
  • Walking: keep both shoulder blades together, open chest, chin up, graceful chin and proud chest.
  • Sitting: knees should be lower than the pelvis. Sit with an upright chest.
    • The height of the screen should be high enough.
    • When sitting with good spinal alignment, you should be able to see the screen without bending your back and neck too much.
  • The best place for a lumbar strap is between the 3rd and 4th lumbar vertebrae.
  • Avoid the knees.

Prohibited positions​

  • Squatting
  • Sitting long
  • Cross-legged
  • Slouching