In today's society, it is basically normal for workers to sit at their desks and stare at the computer during the day without moving, which brings a lot of challenges to our spine health.
Therefore, many waist-protecting cushions for sitting posture adjustment have emerged. So are these cushions that are marketed as “waist protectors” useful? In addition, after some people have used waist cushions for a period of time, they still feel discomfort in their waists, or even get worse. Why is this? Today we will talk about it in detail.
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Do waist cushions really work?
The human spine is a complex and sophisticated structure that supports our body and protects important spinal nerves. In its natural state, the spine presents a unique S-shaped curve, which can withstand gravity while providing sufficient flexibility. However, prolonged poor posture can disrupt this balance and lead to many health problems.
First of all, poor sitting posture will increase the burden on the lumbar spine.
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Under ideal conditions, the human body's cervical and lumbar vertebrae are lordotic and the thoracic vertebrae are kyphotic in their natural curves, which help disperse gravity. However, when sitting for a long time, especially when the posture is incorrect, the curve is prone to deformation, causing the lumbar disc and surrounding soft tissue to bear extra pressure, which in turn can cause low back pain, lumbar disc herniation and other problems. In addition, maintaining the same posture for a long time may also cause scoliosis and lumbar muscle strain.
In order to deal with this problem, a variety of lumbar cushion products have appeared on the market. Their purpose is to help people maintain the natural curve of the spine through external support.
Simply put, these lumbar cushions can be divided into two types:
①Soft materials
Such as silicone and sponge. Soft lumbar cushions focus more on providing comfortable support and pressure relief, especially support for the hip area, making the force on the human body more even and reducing the discomfort of sitting on a hard surface.
Source: An e-commerce platform
②Hard materials
Such as plastic. Hard lumbar cushions focus on restoring and maintaining the physiological curvature of the spine, helping to improve sitting posture by providing solid support.
Source: An e-commerce platform
You may be using the wrong waist cushion
Seeing this, we know that the waist cushion is an auxiliary tool that can indeed provide comfortable support while relieving waist discomfort and improving sitting posture.
However, when many people use or choose waist cushions, there are some things that need to be paid attention to, which may lead to the waist discomfort not being alleviated or even aggravated!
1. Choose a suitable waist cushion
Different people's needs for waist support cushions vary depending on individual differences. Choose a cushion that suits your individual body curves and needs, such as soft or hard, split or one-piece, to ensure the best results. As mentioned before, if it is to protect the curvature of the spine, hard materials should be used. If relaxation and comfort are the main purpose, then soft materials are more suitable.
Correct installation and placement:
When installing a lumbar support cushion, make sure it is placed correctly on the chair and snugly around your waist. Different types of lumbar support cushions may have different usage methods. Follow the instructions to install them correctly. Some lumbar support cushions may even be counterproductive if they slip.
2. Adjust your sitting posture regularly
Don't stay in the same position for long periods of time. Even if you use a waist cushion, it is recommended to stand up and move every once in a while and adjust your sitting posture to reduce the pressure on your waist. Generally speaking, you can get up and walk around every half an hour.
Pay attention to the correct sitting posture:
Waist support cushions are only auxiliary tools and cannot replace correct sitting posture. When sitting on a chair, keep the natural curve of your spine and place your feet flat on the ground. Avoid bad sitting postures such as crossing your legs or spreading your legs for long periods of time.
3. Use in moderation
Excessive reliance on a lumbar support cushion for an extended period of time may also have a negative impact on muscles and ligaments. Use waist cushions appropriately to allow your body to get proper exercise and rest. It is generally recommended to purchase different types of products, such as soft and hard materials that can be used alternately, or they can be completely removed periodically to allow the spine and pelvis to work in a relatively dynamic environment.
Regular cleaning:
Waist support cushions often come into contact with clothing, skin, etc., so clean them regularly to maintain hygiene and ensure comfort for long-term use. In addition, some hard materials may also involve ventilation issues. If you sweat too much, you also need to consider related issues such as skin allergies.
4. Personal comfort
Different people may have different feelings about the comfort of the lumbar cushion. If you feel discomfort during use, it is recommended to stop using it in time and consider replacing it with other types of waist cushions.
In general, using a waist cushion is a good supplement for sitting, but it is equally important to use it rationally and in conjunction with correct sitting posture, rest and exercise. When purchasing and using waist support cushions, individual differences and needs should be fully considered to ensure the best waist protection effect.
If you want to solve your spinal problems, you need to do this!
In addition, it should be noted that using a lumbar cushion is only an auxiliary measure, and it cannot fundamentally solve spinal problems caused by long-term sitting.
What's more important is to change your lifestyle habits, such as taking regular standing breaks, improving your sitting posture, and participating in some physical activities that can help strengthen your spine and core muscles. Here are two exercises that are particularly effective in preventing lumbar spine problems.
①Dead bug movement
The Dead Bug is a simple but extremely effective core stabilization exercise that strengthens your abdominal, back, and butt muscles.
To perform this move, lie on your back with your knees bent and your arms straight toward the ceiling. Then, slowly straighten your right hand and left foot, trying to get as close to the ground as possible without touching it, while keeping your waist close to the ground. After that, perform the same movement with the other arm and leg. This action not only strengthens the core muscles, but also improves body coordination.
② Bird dog exercise
The bird dog movement focuses more on balance and stability, effectively exercising the muscles around the spine.
Starting from a quadruped position, keeping your back straight, extend the opposite arm and leg until it is in line with your body, then slowly return to the starting position and perform on the other side. This action helps to improve the stability of the spine and reduce the burden on the lower back caused by imbalance.
Picture from: author
In short, although a lumbar cushion can help relieve the pressure on the lumbar spine caused by sitting for a long time to a certain extent,But the key to maintaining spinal health is to develop good sitting habits and perform regular targeted physical exercises.
By combining the use of lumbar cushions, improving living habits and strengthening physical exercise, I believe we can effectively prevent and alleviate lumbar spine problems and enjoy a healthy life.
Planning and production
Author丨Huang Tao, former rehabilitation therapist at the Department of Sports Medicine, Peking University Third Hospital
Review丨Ji Gang, Deputy Chief Physician, Department of Orthopedics, First Hospital of Hebei Medical University
Planning | Yinuo
Editor丨Yinuo
Reviewer丨Xu Lai Linlin