Risk of disc herniation when cleaning the house for Tet

Cleaning the house and carrying things are simple tasks, but if done incorrectly, frequently in a short period of time, can cause disc herniation.

Herniated disc is a phenomenon in which the disc located between the vertebrae is damaged, slipping out of its original position. From there, it compresses the spinal cord and nerves in the spinal canal, leading to pain and sensory disturbances at the site.

Dr. Vu Ngoc Bao Quynh, Spine Department, Tam Anh Hospital, Ho Chi Minh City, said that incorrect posture is one of the common causes of disc herniation, especially at the end of the year when the need for house cleaning increases. Many people have the habit of sitting for hours or squatting to clean, wrap cakes... This posture causes the discs to be compressed, easily leading to herniation.

Bending over suddenly or bending over to lift heavy objects can cause spasms in the lumbar spine muscles, tearing the fibrous rings surrounding the disc, causing acute herniation and compressing the nerve roots, according to Dr. Quynh. Patients not only feel pain but also experience numbness and tingling from the back down to the legs.

Doctor Quynh gives health advice to patients. Illustration photo: Provided by the hospital — Doctor Quynh gives health advice to patients. Illustration photo: *Provided by the hospital*

To reduce the risk of disc herniation, Dr. Quynh recommends that people should pay attention to the following when cleaning their house for Tet:

Limit squatting : Choose a chair with a suitable height, place both feet flat on the floor; keep the ankles, knees, and hips at right angles. Body weight is evenly distributed on both sides of the buttocks and legs; back straight and lean against the chair, you can add a thin pillow in the lumbar area. You should also not sit for too long, stand up and walk around every 30-45 minutes.

Lifting objects in the correct posture : Keep your feet shoulder-width apart, squat down, do not bend your spine, hug the object close to your stomach; then lift the object slowly and gently, keep your back straight, do not bend forward.

When putting things down, be careful, squat slowly, do not bend over. This position uses the strength of the large muscles in the hips and legs, instead of applying force to the spine. This keeps the spine from twisting, torsion or folding.

Correct posture for lifting heavy objects. Photo: Freepik — Correct posture for lifting heavy objects. Photo: *Freepik*

Use a long-handled broom to avoid overstretching, as this distributes the force evenly throughout the body rather than concentrating it on the back. If necessary, use a chair or ladder, but make sure it is sturdy to avoid the risk of falling.

Get enough rest , doing too many things at once puts too much pressure on the joints, can lead to injury, and increase the risk of disc herniation. Therefore, you should plan and divide the cleaning tasks into small parts, and rest every 30 minutes, especially when there are signs of muscle fatigue.

Doctor Quynh warns that bending, twisting, lifting a lot... can put excessive pressure on the spine and damage the spine. People with warning signs of disc herniation such as sudden, severe or dull back pain, pain that gets worse when moving vigorously, coughing, sneezing, standing or sitting for a long time; pain that can run from the buttocks down the back of the leg... should see a doctor. If not detected and treated promptly, the disease can gradually atrophy the limbs, reduce mobility, and cause incontinence.

Phi Hong

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