How to prevent lumbar muscle strain for office workers

summary

The people who work in the office for a long time are the high risk group of lumbar muscle strain. More exercise in daily work and changing posture in work can effectively prevent the occurrence of this disease.

How to prevent lumbar muscle strain for office workers

First, keep the right posture. Incorrect sitting posture will make the lumbar soft tissue in a state of fatigue, which is prone to chronic injury after a long time, so the staff working in the office for a long time should pay attention to sitting posture. The correct sitting posture is to keep the chest straight, the waist straight, the shoulders naturally drooping, and the feet flat, so that the waist and thighs, thighs and legs form a 90 ° angle. 　　

Second, change position frequently. Fixed in a certain position for a long time will make the lumbar muscles in a state of continuous tension, which is prone to chronic strain. Therefore, the office staff should often change their position, and fixed in a position for no more than 40 minutes. Stand up after a period of time to do simple waist activities, such as bending, twisting the waist, etc. 　　

Third, take the right posture to take or pick up things. When picking up objects from the ground, you should bend your knees and squat down to reduce the degree of bending down; when taking heavy objects, you should keep your body close to the object and make it close to your abdomen, and squat slightly with your legs; when taking and placing things from a high place, you can step on the chair.

matters needing attention

Long term office workers should often take part in physical exercises, such as Taijiquan, Wuqinxi and aerobics, to enhance the toughness of low back muscles, ligaments and other soft tissues; before sports, they should do a good job in warm-up activities of low back to avoid muscle and ligament strain.