What causes waist twist?

Lumbar sprain is usually caused by muscle strain, improper posture, lumbar disc herniation, osteoporosis or trauma.

1. Muscle strain:

Fiber tears in waist muscles or ligaments due to sudden force or excessive stretching are common in scenes such as lifting heavy objects and improper exercise. The acute phase is characterized by local pain and limited movement, which can be relieved by hot compresses and rest. In severe cases, drug analgesia is required.

2. Improper posture:

Long-term sitting, hunched over and other bad postures cause uneven stress on the lumbar spine, causing chronic strain. It is recommended to adjust your sitting posture, use a lumbar cushion, and do core muscle exercises to enhance lumbar spine stability.

3. Lumbar disc herniation:

Intervertebral disc degeneration or external pressure causes the nucleus pulposus to bulge, compressing the nerve root and causing severe pain. It may be related to aging and long-term weight bearing, and is often accompanied by numbness of the lower limbs. Physical therapy or surgery is required after imaging diagnosis.

4. Osteoporosis:

Reduced bone density reduces the pressure-bearing capacity of the vertebral body, and slight external force can lead to compression fractures. It is more common in middle-aged and elderly women, so they need to supplement calcium and vitamin D and prevent falls.

5. External impact:

Direct violence such as traffic accidents and falls causes lumbar fractures or soft tissue contusions. Immediate immobilization and medical treatment are required to rule out spinal cord injury, and a waist brace must be worn during the recovery period.

To prevent waist twist, you need to avoid sudden waist twisting movements, keep your spine upright and bend your knees to exert force when carrying heavy objects. Strengthen your lower back muscles daily such as Xiaoyan Fei and bridge exercises, and choose a medium-hard mattress for sleep. Short-term nonsteroidal anti-inflammatory drugs can be used for pain in the acute phase, but if it lasts for more than 72 hours or if lower limb weakness or incontinence occurs, emergency medical treatment is required. Long-term office workers are advised to get up and move around every hour. Low-impact exercises such as swimming and yoga can help maintain lumbar spine flexibility.