As the National Day holiday wraps up, many people are heading back to work feeling exhausted. I recently caught up with Professor Liu Enming from Dongguan Songshan Lake Central Hospital, affiliated with Guangdong Medical University, to understand why vacations can sometimes leave us feeling more drained than refreshed.
“Why do I feel so tired right after a break?” The answer, according to Professor Liu, often lies in the long hours of driving, standing in lines at tourist spots, or excessive walking. For those already dealing with back pain, such activities can be especially taxing. Even individuals who spent their holiday lounging at home might find their bodies feeling the strain after a few days of inactivity. It’s a reminder that a brief vacation can sometimes lead to a lingering sense of discomfort, making us feel “worn out.”
So, what habits contribute to back pain? And how can we alleviate that fatigue?
One striking example is Mr. Liu, who recently went on a family road trip during the National Day holiday. After several hours of driving and facing ten-hour traffic jams, he returned home only to discover he couldn’t move his back without severe pain and numbness in his right leg. “What’s wrong with my back?” he asked.
After visiting the hospital, he learned he had a herniated disc, a condition attributed to his prolonged driving. This raises the question, why does extended driving lead to such injuries?
Professor Liu explains that staying in one position for too long, especially while gripping the steering wheel and often adopting poor posture, exerts undue stress on the lumbar spine. The uneven weight distribution can lead to chronic strain on back muscles and ligaments. Additionally, external factors, such as bumps on the road, can trigger serious issues like herniated discs, compounded by common activities such as frequent bending, heavy lifting, and previous injuries.
So, how can we relieve back fatigue and prevent herniated discs in our everyday lives?
Professor Liu suggests focusing on daily care and prevention. First, maintain proper sitting and lifting techniques. Ensure your mattress provides sufficient support and take frequent breaks. Pay attention to your sleeping position; when lying on your back, place a pillow under your knees. If you sleep on your side, use pillows between your knees and around your waist to avoid strain on your neck. Staying warm and dry, particularly in cooler seasons, is also crucial for protecting your lower back and legs.
If back pain intensifies, it’s vital to seek medical help. Ignoring the issue can lead to more significant problems down the line.
In addition to preventive measures, incorporating exercise into your routine can help. Professor Liu recommends the following:
1. **Bridge exercise**: Lie on your back with knees bent and feet flat. Lift your lower back off the bed, holding for 30 seconds. Aim for 10 reps in 2-3 sets daily.
2. **Superman exercise**: Face down with arms back and legs together, lift your head and legs simultaneously. Hold for maximum effort, performing 5-10 reps in 2-3 sessions a day.
3. **Air bike exercise**: Lie flat and mimic pedaling in the air with your legs. Control your movements, aiming for 20-30 reps in 2-4 sets daily to strengthen your core and lower body.
4. **Plank exercise**: From a face-down position, bend your arms and lift your body with elbows and toes. Maintain a straight line, holding for 10-30 seconds with brief rests in between. Aim for 5-10 reps in 2-3 sets each day.
Lastly, consider your diet. Incorporating foods rich in calcium and protein—like milk, beans, shrimp, dairy products, seaweed, and meats—can be beneficial. It’s also advisable to avoid cold or raw foods.
As for treating a herniated disc, Professor Liu shares that patients without significant nerve damage often respond well to conservative treatments. Traditional Chinese medicine tends to label these issues as “lower back pain” or “bi syndrome,” highlighting their connection to external factors like cold and dampness, injuries, or overexertion. The root cause usually involves blocked meridians and insufficient nourishment in the lumbar region. One effective treatment is known as the “Mao Huo Needle,” which combines acupuncture and warmth to promote circulation and relieve pain.
