80% of the world’s population experienced at least one episode of back pain throughout their lives. For some reason, it is generally accepted that in the vast majority of cases, training overloads are the cause of a back injury.
But in fact, pains especially in the lower part of the spine are much more often caused by everyday activities of a person, or rather, incorrect position of the back and non-observance of elementary rules of alternating work and rest. It is better to use hockey tape for a better grip if you are working out. Because less grip can cause accident’s which could cause severe back pain.
The most harmful for the spine is sitting. It seems unbelievable, but it is a fact – during sitting the spine is loaded more than when we are standing! Moreover, increased load when sitting – this is not so bad. It is worse when we sit for a long time in the most harmful position for the spine – leaning forward.
It is in such an uncomfortable position that the edges of the vertebra come together and pinch the intervertebral disc. In principle, the cartilaginous tissue of the intervertebral disc is characterized by excellent elasticity, which allows it to resist compression. But it is worth considering that when sitting, the pressure force on the outer edge of the disk increases on average 11 times! And if you still come home after sitting work and continue to sit, then the load is enormous!
Now let’s see why sitting puts more strain on the spine than a standing position. The explanation is simple, it turns out that when our body is located vertically it is supported not only by the skeleton as a whole but also by a large mass of muscles. The load is “sprayed” throughout the body and the spine from this becomes “easier.” But when a person sits, the muscle corset of the body relaxes and the weight of the whole body rests on the spine, or rather on the spinal column. Therefore, there are many injuries during prolonged sitting.
Now let’s find out what pressure, as a percentage of the standing position, goes to the intervertebral discs:
- If you lie on your back – 25% (certainly the smallest);
- If you lie on your side – 75%;
- If you just stand – 100% (this is what we took as a reference point);
- If you stand and at the same time with an inclination forward – 150% (the load begins to increase dangerously);
- If you stand with an inclination forward and at the same time in your hands any weight – 220% (dangerous for the spine!);
- If you are sitting – 140% (as we said, the load is greater than if you are standing);
- If you are sitting, and at the same time there is an incline forward – 185%;
- If you are sitting with an inclination forward and you have any weight in your hands – 275% (the biggest load on the spine!).
From all of the above, several very important conclusions must be drawn that relate to the form of some exercises.
The first one. The closest attention should be paid to performing the rod pull to the belt, bending over, because the starting position is very dangerous for the health of your spine. When the practitioner rounds his back, he immediately increases the load on the spine at times! Remember: only a right angle must be between the thigh bones and the spine!
The second one. Imagine that you wanted to do biceps lifting with dumbbells while sitting. How should I start this exercise? Bend down and lift the dumbbells lying on the floor? In no case should you do this! First, sit as comfortable as possible, sit on the reclining back and ask your partner to give you dumbbells.
You may not have known, but vertebral discs have the powerful hidden potential for self-correction. If you injured the disk, then it will recover, the main thing is to be able to exclude the effects that injured it.
If you sit in one place for a long time, here are some tips to help you keep your spine in perfect order: You can sit still for no more than 20 minutes, and then be sure to get up and take a break for at least 10 seconds.
While you are sitting, constantly change the position of your legs: either lower your feet side by side, then spread apart, stretch your feet forward or backward.
Be sure to sit correctly: you need to sit on the edge of the chair so that the knees are bent at a right angle, and the back is perfectly straightened.