Ben Wang, January 11th: A woman with a captivating waist often faces an unexpected problem—back pain. Picture this: she's wearing a stunning backless dress to a dinner party, only to find herself slouching and struggling to walk straight with her friends. On the street, her hunched posture draws curious glances from passersby. Later, while cleaning the house and bending over, she feels a sharp pain in her lower back, as if it’s reminding her of something she’s been ignoring. These signs point to something serious—lumbar spondylosis is making its presence known.
Lumbar spondylosis, or lower back pain, is often linked to poor posture. The human body has four natural spinal curves: cervical lordosis, thoracic kyphosis, lumbar lordosis, and sacral kyphosis. These curves help absorb shock and maintain balance. However, when someone consistently slouches or hunches their back, the muscles, discs, and ligaments in the lower back become stretched and strained over time. This chronic stress can lead to persistent lower back pain, ranging from mild discomfort to severe pain that makes it hard to stand or bend.
Office workers are especially at risk due to long hours spent sitting. Many people also relax on the couch or bed after work, which further worsens their posture. Over time, this leads to reduced flexibility in the intervertebral discs, making them more prone to bulging or herniating.
Lumbar disc herniation is one of the most common causes of lower back pain. It occurs when the outer layer of the disc (annulus fibrosus) weakens or tears, allowing the soft inner material (nucleus pulposus) to protrude. This can press on nearby nerves, causing pain, numbness, or tingling in the legs.
High heels may be fashionable, but they can also contribute to lumbar issues. The feet are closely connected to the nerves in the lower back, and ill-fitting shoes can cause fatigue in the foot nerves, which then affects the spine through the spinal cord. Wearing high-heeled, pointed-toe shoes for long periods changes how weight is distributed, compresses the toes, and reduces the ability to absorb impact. This can eventually lead to bone spurs or even herniated discs.
To prevent these problems, choosing comfortable, well-fitted shoes is essential. In many Western countries, it's common to get custom-made shoes based on a doctor's recommendation for foot health.
Simple exercises like rotating your body slowly or walking backward can help improve lumbar mobility. Stand with your feet slightly apart, place your hands on your lower back, and rotate your torso around your waist. If the pain is severe, move slowly—first to the left, then to the right. Walking backward strengthens the back and thigh muscles, improves the elasticity of the lumbar ligaments, and helps restore the function of the spine.
For safety, always walk backward with the ball of your foot first. You can also try alternating with a partner—while one walks forward, the other walks backward, taking turns to support each other. Do this twice a day, for 20–30 minutes each session.
Other tips for shoe care include transforming old shoes into stylish accessories, not throwing away worn-out shoes but repurposing them, using shoe inserts for better support, cleaning matte surfaces properly, wearing breathable socks to avoid bad odors, understanding the hidden functions of sports shoe heels, reducing the sound of high heels, choosing the right shoes during pregnancy, and dealing with moldy shoes in the summer.
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