lumbar intervertebral hernia

The intervertebral disc is located between the vertebrae and acts as a cushion to absorb shock while providing mobility to the spine. It constantly bears mechanical loads, and starting from the late teens, the water content of the nucleus pulposus in the center of the intervertebral disc decreases with aging and stress, leading to a reduction in elasticity. When repeated stress is applied in such conditions, the degeneration of the intervertebral disc accelerates.

Core muscles (such as the abdominal and back muscles) help distribute the stress on the intervertebral disc. If muscle strength is insufficient or there is an imbalance (poor timing of exerting force), the stress on the intervertebral disc may not be effectively dispersed, leading to localized increases in stress and the onset of symptoms. Additionally, a decrease in the flexibility of the muscles around the hip joint can cause excessive movement of the pelvis during leg movements, increasing stress on the lower back.

Posture in daily life also has a significant impact. Maintaining a slouched posture or working in a bent-over position increases stress on the intervertebral disc

椎间盘位于椎体和椎体之间，起着在脊柱上具有可动性的同时作为缓冲器吸收冲击的作用。椎间盘始终承受着力学负荷，从十几岁后开始，随着年龄的增长和压力等因素，存在于椎间盘中央的髓核的水分减少，弹性下降。当这种情况反复受到压力时，椎间盘的退变会加速。躯干肌肉（如腹肌和背肌）可以分散椎间盘承受的压力。如果肌肉力量不足或平衡失调（发挥力量的时机不佳），则无法有效地分散，椎间盘承受的压力会局部增加并导致疾病发作。此外，髋关节周围肌肉的柔韧性下降，会导致盆骨在腿部运动时过度移动，增加腰部的压力。日常生活中的姿势也会产生重大影响。保持驼背姿势或在中腰位置工作会增加椎间盘的压力。

To prevent excessive strain on the intervertebral discs, here are some methods:

1. Posture improvement: It's important to maintain proper posture to create an S-shaped curve in the spine. Be mindful of maintaining this posture, and take breaks or change positions if you've been in the same posture for a long time.

2. 
   

   To prevent intervertebral disc herniation, it's recommended to perform appropriate stretches and exercises such as the SBM　

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(50s, Female  Tokyo Main School )