How can long-term drivers prevent lumbar disc herniation?

This is the 4834th article of Da Yi Xiao Hu

With the improvement of people's living standards and the popularization of cars, more and more people around us drive cars. Some friends who drive frequently often experience waist discomfort. What is the reason? It turns out that car drivers are a high-risk group for lumbar disc herniation, especially long-distance bus drivers, truck drivers and taxi drivers. Drivers who drive for a long time to commute are also prone to low back pain and lumbar disc-related diseases. The main reason is that long-term driving and sitting, poor sitting posture increases the burden on the lumbar spine, and the bumps and shocks during long journeys increase the pressure in the lumbar disc, causing disc aging and protrusion.

In response to the above situation, we provide the following tips for drivers to protect their waists and prevent lumbar disc herniation. We hope they will be useful to you.

①Adjust your sitting posture and the car environment

The front and rear position of the seat should be such that the foot can easily step on the brake, but the knee can still be bent at a certain angle; the steering wheel should be positioned so that the wrist can rest on the upper edge of the steering wheel after the arm is straightened; the backrest should be adjusted to a tilt angle of about 100 degrees. During driving, the waist, back and cervical spine should be close to the seat back and pillow to provide good support for the spine and avoid strain. You can add a cushion to the waist to support the lumbar spine and maintain the physiological protrusion of the lumbar spine. Pay attention to the temperature in the car. Excessive air conditioning can cause blood circulation disorders in the waist and back muscles and tissues around the intervertebral disc, causing low back pain. Some car seats can heat the backrest to increase the warmth of the lumbar spine, which is beneficial for preventing lumbar disc herniation.

②Avoid driving while fatigued

This not only ensures personal safety, but is also beneficial to the lumbar spine. If you drive continuously for more than 2 hours, you should take a 5-10 minute break on the way, get out of the cab, move your whole body appropriately, and do some lumbar spine exercises.

③ Strengthen the waist and back muscle training

Long-distance bus drivers, truck drivers and other occupations cannot be changed. The main measure to prevent lumbar disc herniation is to strengthen self-protection. Exercise your waist and back muscles every day and participate in more physical exercise.

④ Pay attention to the maintenance of your car

The car needs regular maintenance, and a good shock absorption system can reduce the bumps on the road. The good condition of the car is also conducive to the driver's health.

Unit: Shanghai Geriatrics Center (Zhongshan Hospital Minhang Meilong Branch)

Zhongshan Hospital Affiliated to Fudan University

Institute of Medical Science Popularization, Fudan University

Author: Li Juan, Lin Hong

Instructor: Dong Jian