Summary of back pain prevention and recovery measures

1. Why are the processes on the vertebra only on the back?

Although humans have come to live in an upright posture, the structure of the processes in vertebrae are still maintained on the back, like animals. This means that it is good to apply a uniformly distributed load from the back to the chest and the abdominal direction. However, if an excessive bending moment is intensively added to a specific part, it means that problems in the spine are likely to occur.


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2. Fundamental mechanism of low back pain

a. when standing or sitting
Protrusion of the head forward and reduction of the length of the spine (decrease in sitting height and consequent deepening of the S-shaped spine) --> Causing excessive bending moment in certain parts (waist, chest, neck) by buckling effect --> Excessive compressive force on the intervertebral disc --> If it lasts for a long time, it causes disease



b. When lie down and look at a book or computer
Excessive bending moment occurs in the spine centering on the lumbar region due to arm rest and the repulsive force of the floor --> Excessive compressive force occurs in the intervertebral disc in the lumbar region --> Long-term persistence causes disease

3. Preventive or Restorative Measures

a. when standing
Change the posture periodically, but make sure that the average angle of the head and knee angle is about 12 degrees (see Figure 6-A).

b. when sitting
Change the posture periodically so that the average of the angle of the head and the angle of the thigh is about 12 degrees (see Figure 6-B).


c. when walking
Always walk in a 'Sloth healing walking' posture (see below).




d. Do core muscle strengthening exercises for at least 2 minutes each day.


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