Hello, everyone.
This is Enta.
Maybe it's because the seasons are changing, but my lower back has been hurting lol
It hurts even when I'm doing desk work, and it hurts when I'm working on-site, lol.
No matter what I do, it just hurts, you know~
Of course, it hurts even when I'm sleeping, so I can't sleep for very long.
I'm already an old man lol
It is reported that the number of people in Japan suffering from lower back pain exceeds 10 million (2022 Basic Survey on National Living Conditions).
Among them, the construction industry is by far the leader!!
| Occupation | Risk of Lower Back Pain |
|---|---|
| Construction Workers and Civil Engineering Professionals | Very high (heavy-duty work, uneven terrain) |
| Care Worker | High (involves a lot of crouching) |
| Administrative Position | Moderate (prolonged sitting) |
Well, I suppose the strain from pushing myself too hard when I was younger is finally catching up with me.
Lately, I've been losing weight and building muscle more than I used to, but my back pain hasn't changed.
Healthcare professionals often say you should strengthen your lower back and abdominal muscles, but lately I’ve been wondering—is that some kind of joke??? lol
I thought about that and looked it up, and it turns out you should train your back and abdominal muscles in a balanced way... (AI search results below)
💡 The Roles of the Abdominal and Back Muscles
| Muscles | Main Functions | What happens when you get weak? |
|---|---|---|
| Abdominal muscles (rectus abdominis, transverse abdominis, etc.) | Support the lower back from the front / Tighten the abdomen | Prone to slouching and an arched lower back (hyperlordosis) |
| Back muscles (erector spinae, multifidus, etc.) | Maintain your posture from the back / Keep your lower back straight | The upper body tends to lean forward, putting strain on the lower back |
👉 Even if just one side is strong, the lumbar spine can become unstable.As a result, it leads to lower back pain.
🧬 Medical Evidence and Research Data
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🔸 The Correlation Between Muscle Weakness and Lower Back Pain
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According to a study published in the international medical journal **"Spine (2001)"**,
If the transverse abdominis (the deep abdominal muscle) isn't working properly,It increases the likelihood of developing chronic lower back pain
It is said that... -
Citation: Hodges PW, Richardson CA. Inefficient muscular stabilization of the lumbar spine associated with low back pain. Spine. 2001
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🔸 The Importance of Balance
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The Japanese Orthopaedic Association also recommends **"strengthening the balance between the abdominal and back muscles"** to alleviate lower back pain.
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🏃♂️ Tips for Prevention and Improvement (Simple)
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"Focusing solely on your abs" or "focusing solely on your back" can actually be counterproductive.
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BothIn a balanced way, even if it's just a littleMoving it on a daily basisis important
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Recommended:
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Plank (to strengthen the transverse abdominis)
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Bird Dog (Works the back and abdominal muscles at the same time)
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Even though I find myself thinking, “That’s just the magic of words, isn’t it…,” it really comes down to stretching, along with effective training.
I realized recently that while stretching your lower back is important, stretching your glutes is just as important.
In my case, the butt stretch really worked for me, so I recommend it.
Please look up "glute stretches" online and give them a try.
If you keep it up for a week, you'll see a noticeable improvement.
And the most important thing is: Don’t push yourself too hard on the job! And don’t let others push you too hard!!
In particular,The Brawn-Obsessed Idiot CraftsmanBut there are some older guys who say things like, “When I was young, I could lift this much!”
Young people don't have to feel pressured to have one.
Work with a weight that isn't too much for you—one that you can carry in small portions.
Let's take care of our bodies while we use them.
Make full use of the available equipment to minimize physical strain as much as possible (especially on your lower back!).
When you're doing strenuous work, be creative and find ways to work in the best possible posture!
For slope workers, the strain on their lower back is drastically reduced!!
I think this is probably the job in the construction industry that puts the least strain on the lower back.
When working while suspended, theoretically, two-thirds of the load (body weight) can be supported by the rope. (Depending on the slope)
I'd definitely recommend the slope-building guys, lol.
If you suffer from lower back pain, head to the slope maintenance company!
See you later.
