Ben Wang, January 11th: A woman with a beautiful waist often finds herself dealing with back pain. Imagine this: she's wearing a stunning backless dress to a dinner party and suddenly notices her posture has slouched. As she walks with friends, the hunchback becomes obvious, drawing curious glances from passersby. Later, while cleaning the house and bending over, she feels an uncomfortable tightness in her lower back. These are all signs that something is wrong—perhaps lumbar spondylosis is taking hold.
Lumbar spondylosis is a common cause of back pain. The human body naturally has four spinal curves: cervical lordosis, thoracic kyphosis, lumbar lordosis, and sacral kyphosis. These curves help absorb shock and maintain balance. However, poor posture, such as slouching or hunching over for long periods, can lead to chronic strain on the muscles, discs, and ligaments in the lower back. This can result in persistent pain, making it hard to stand or even bend over.
Office workers are especially at risk. Long hours of sitting in one position can weaken the core muscles and disrupt the natural curvature of the spine. Many people also relax by lying on the sofa or bed after work, which further contributes to poor posture. Over time, this can reduce the elasticity of the intervertebral discs, leading to disc degeneration and herniation.
Lumbar disc herniation is one of the most common causes of lower back pain. It occurs when the soft, jelly-like center of a disc pushes through a tear in the outer layer, pressing on nearby nerves. This can cause severe pain, numbness, or tingling in the legs. Degenerative changes, trauma, or repetitive strain can all contribute to this condition.
High heels may be stylish, but they can also be harmful to your back. The way you walk in high heels alters your body’s weight distribution, putting extra pressure on the feet and lower back. Wearing pointed-toe or rigid-heeled shoes for extended periods can lead to foot fatigue, which then affects the nerves connected to the lumbar region. This can result in discomfort or even long-term issues like bone spurs or disc problems.
The best way to prevent these issues is to wear comfortable, well-fitted shoes. In many Western countries, it's not uncommon for people to get custom-made shoes based on a doctor’s recommendation. Choosing the right footwear can make a big difference in maintaining good posture and preventing back pain.
Simple exercises like rotating your body slowly or walking backward can also help. Stand with your feet slightly apart, place your hands on your lower back, and rotate your upper body around your waist. If the pain is severe, move slowly—first to the left, then to the right. Walking backward strengthens the muscles in your thighs and lower back, improves flexibility, and supports the stability of your spine.
For safety, try walking backward using your toes first, or have a partner assist you by going forward and backward alternately. Aim to do this twice a day—once in the morning and once in the evening—for about 20–30 minutes each session.
Other tips include:
- Transform old shoes into something new instead of throwing them away.
- Don’t just toss out old shoes—let them "breathe" by opening them up.
- Add a cushion or insole to your shoes for extra support.
- Clean matte shoes with care to keep them looking fresh.
- Wear breathable, antibacterial socks to avoid bad odors.
- Know the hidden functions of your sports shoes' little tail.
- Learn how to reduce the noise of high heels.
- Choose the right shoes during pregnancy—flat shoes might not be safe.
- What to do if your shoes get moldy.
- Avoid certain shoes in the summer that could harm your feet.
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