Sleeping on your back makes your waist ache

Whether you work standing or sitting for a long time, it is really not good for your waist. You need to exercise according to your own situation. Some people feel obvious soreness in their waist when they sleep lying down, and they dare not even put their waist down. This has a lot to do with problems with the lumbar spine. Lumbar problems are mostly related to daily habits, and once the disease develops, it is difficult to cure, so everyone should pay attention to the combination of work and rest.

1. Why does my waist feel sore when I sleep lying down?

It could be a herniated disc. It is mainly caused by excessive fatigue, blood stasis and other factors. In daily life, you should pay attention to the combination of work and rest, correct posture, avoid standing or sitting for long periods of time, and choose a hard bed to maintain the physiological curvature of the spine. The treatment adopts conservative treatment methods. Acupuncture and traction can be used to relieve symptoms. Surgical treatment can be performed when necessary, but it is recommended to perform conservative treatment for a period of time before performing surgical treatment.

2. Causes and symptoms of lumbar disc herniation

Lumbar disc herniation can be divided into three types: bulging, protrusion, and extrusion. Lumbar disc herniation is a diagnosis of Western medicine, and there is no such disease name in traditional Chinese medicine. Instead, the disease is generally classified under the category of "low back pain" and "low back and leg pain". This disease is one of the more common lumbar diseases in clinical practice and is a common and frequently occurring disease in orthopedics. This is mainly because the various parts of the lumbar intervertebral disc (nucleus pulposus, annulus fibrosus and cartilage plate), especially the nucleus pulposus, have different degrees of degenerative changes. Under the influence of external factors, the annulus fibrosus of the intervertebral disc ruptures, and the nucleus pulposus tissue protrudes (or falls out) from the ruptured part to the back or inside the spinal canal, causing adjacent tissues, such as spinal nerve roots and spinal cord, to be stimulated or compressed, resulting in a series of clinical symptoms such as low back pain, numbness and pain in one or both lower limbs.

3. Exercise methods for lumbar disc herniation

Method 1: Arch your waist. Stand still with your legs together, arch and squeeze your waist and hips forward to the limit, then pull them back. Repeat this 15 times.

Method 2: Beat your waist. Stand with your legs slightly apart, half-clench your left and right fists, and take turns punching backwards at the protruding lumbar disc. Do it 50 times, using a force that is tolerable.

Method three: Walk backwards. Walk backwards with your chest up, swing your arms naturally back and forth, take bigger steps, and count to 500 silently. Walk outdoors on flat ground on sunny days and walk indoors on rainy days.