KSP Exchange Meeting 2019 Commemorative Lecture Commem
orative Lecture "What You Can Do at Work!" Measures to improve the effectiveness of low back pain and work"
On Thursday, June 13, 2019, after the KSP Exchange Meeting, an annual commemorative lecture was held at KSP Hall on the 3rd f
loor of the West Wing.
At this
commemorative lecture, Dr. Hiroshi Matsudaira (Specially Appointed Professor, 22nd Century Medical Center, University of Tokyo Hospital / Specially Appointed Professor, Fukushima Medical University School of Medicine) said, "You can do it at work!" I moved my body with the participants while inging a lecture titled "Posture meas
ures that are effective in both low back pain and work."
Hiroyuki Ohashi (Interview Writer)
Reducing low back pain debt
Low back pain is important not only to cure but also to prevent
Among motor system diseases, the one that interferes most with life is "low back pain". Moreover, low back pain is a disease that many people are li
kely to fall into.
In Europe and else areas, low back pain is attracting attention as a cause of taking time off from work, but Japanese people do not take time off from work even if it hur
ts. Even if it hurts, it will overdo it.
In contrast to absenteeism, leave of absence, lateness, and early leave due to illness, there is presentism that reduces work performance ability and labor productivity by having some kind of disease or symptom even if you go to w
ork.
The number one cause of "presentingism" is stiff shoulders, number 2 is lack of sleep, and number 3 is low back pain. Therefore, it can be expected that labor productivity can be improved by controlling this back pain. For that purpose, it is important not only to cure back pain, but also to prevent it.
Low back pain debt
Low back pain debt is a condition in which a bad posture such as a singing or a cat's back or a burden is p
laced on the waist.
The human body has a "spine". And there is a jelly-like substance called "medulla" in the "disc" sandwiched between the spine and the spine. This medulla is surrounded by hard tissue called a "fiber ring" and is usually located in the center of the disc.
Howev
er, if you go to a personal computer for a long time and continue the posture of the front and the back of the cat for a long time, the medulla that should be in the center of the disc will move back. This is a state with "low back pain debt".
When
in a good posture, there is no back pain debt. However, when the fiber ring surrounding the medulla in the disc is damaged, inflammation occurs, and it becomes a "tight waist" that becomes painful and stuck. In addition, it is "herniated disc" that cracks, the medullary nucleus pops out, stimulates the nerves, and becomes severe pain. This 100-minute hip and herniated disc are two major accidents at the waist. When this becomes it, the person in question is painful, and the company where important employees are tak
en a rest becomes painful, too.
Therefore, it is important to reduce low back pain debt.
Action and posture are important
In order to reduce low back pain debt and not to cause a severe hip or disc herniated body, it is necessary to
pay carefully to the behavior and posture.
Standing relaxed = 90 kg, oding = 200 kg does not cause a perfect waist. However, 340 kg is a "dangerous area" where the waist occurs.
For example, if you bend your waist and lift 20 kg of child = 20 kg, it will cost 420 kg, which will be a burden on your waist. Therefore, when holding a child, it is possible to reduce it to 310 kg by lifting the child near the head without bending the waist, and the risk of a herniated lumbar and disc can be reduced.
Reduce low back pain debt
One of the measures against low back pain debt is the posture of lifting things near the stomach without bending down when bending ove
r, "firm chest & precest".
This is an image of knocking the pelvis forward while keeping the chest stretched, and "firm chest & pret" is done, the arm is hanging down, the foot is opened a little, and the knee is bent moderately. Lift things in that state. When lifting things, it's a habit to breast-raise. Athletes who lift the weight of the sport take this pose in order not to make back pa
in debt.
Gymnastics to reduce low back pain debt is written in detail in my book "Low back pain & stiff shoulder exercises starting in 3 seconds". People suffering from back pain are recommended to read.
Mental stress is also the cause of low back pain
Stress is also a cause of low back pain
Exercise therapy and exercise are the most effective treatments for low back pain, and there are plus alpha and psych
osocial approaches.
Psychosocial is stress. This stress is affecting low back pain. My research shows that stress is especially affected by prolonged low back pain.
Approach to the brain
If you experience severe pain due to herniated discs, you will inevitably be caught in anxiety and fear of recurrence. Therefore, it becomes daily not to move the
waist.
Eventually, the muscles around the waist become stiffer and the flow of blood becomes worse. Then, the substance which causes the pain is born, and the low back pain recurs. It is thought that this becomes a vicious circle and becomes one of th
e causes of chronic low back pain.
It has been well unders been said that rest increases pain. Anxiety and fear continue to cause pain from the brain, resulting in a double punch.
Increase happiness hormones
Brain pain can be suppressed by bringing out "doubamin", a "happiness hor
mone".
And self-control is important to put out dobamin. Doubamin comes out when you listen to your favorite music or touch what you think is preferable.
Mind Wandering
The state in which this doubamin comes out is "mindful". On the other hand, "mind wandering" is a state in which the brain is idling without being here because of worry. Wandering means "
wandering.""
The more this mind wandering is, the lower the sense of well-being.
They be mindful
Mindfulness is what the world's winning companies are now incorporatin
g.
Mindfulness is the distraction from anxiety and fear that pay attention to the experiences that are happening today. This is recommended as one of the treat
ments for low back pain.
One of the most mindfulness is meditation. "Meditation" sounds suspicious, but apple's Steve Jobs famously meditated, and many successful people also take meditation.
It is impor
tant to maintain health in the brain by paying attention to something and being absorbed. Relaxing the mind is also effective for low back pain.
The body is from the improvement of life
Mindfulness for stiff shoulders
As with low back pain, painful symptoms includ
e stiff shoulders.
Stiff shoulders are caused by poor posture and autonomic unbalance. The unbalance of the autonomic nervous system is still caused by psychologi
cal stress.
Posture and mindfulness are also important for stiff shoulders. It is effective to take a psychological approach, not just an attitude approach.
they have a good night's sleep
In addition, there is a lack of sleep as one of the causes of lowering labor production. By creating a rhythm of life such as resetting the body clock and eating breakfa
st, you can prevent sleep shortages.
There is data that people who cannot work do not have breakfast, and people who sleep more than 4 hours on
weekends cannot work.
Improving sleep quality eliminates sleep shortages, but there are the following ways to improve that quality:
- 1. Since you may sleep twice, the wake-up time is constant, and when you get up, you will be bathed in the morning sun.
- 2. When your head is no longer clear, take a nap for 20 minutes before 15:00.
- 3. Using the time to return home, I got up early for at least 20 minutes and walked zero-trinh.
- 4. Immediately after returning home, soak in a little lukewarm water of about 40 degrees for 10 minutes.
- 5. After dinner, relax with a non-caffeinated herbal tea.
- 6. Change into loose pajamas and stretch for 3 minutes.
Gymnastics is the basis of measures against low back pain. However, if you are chased by work and dominated by anxiety or fear of the future, your efficiency and productivity will be bad, and your brain health will
be bad. This in turn affects your physical health.
That's why we've introduced not only the body, but also mindfulness to focus attention on the experience
s that are happening right now.
Failure of brain function due to anxiety, fear, and stress changes the way neurotransmitters come out, leading to unhealthiness. Research has found that the typical one is uts, sleep disorders, and chronic pain. In other words, when it comes to lingering pain, brain function is affecting it. Prevention of both body and mind is important.
Dr. Hiroshi Matsudaira
After graduating from Juntendo University School of Medicine in 1992, he joined the Department of Orthopedic Surgery at the University of Tokyo. After that, he trained at related hospitals (Mitsui Memorial Hospital, Ko
sei Hospital, Asama General Hospital, Musashino Red Cross Hospital).
In 1998, he became chief of the lumbar and low back pain group at the Department of Orthopedic Surgery, University of Tokyo Hospital. He received his Ph.D. In 2008, he studied abroad as a Senior Research Fellow at the Epid
emiology Research Center at the University of Southampton.
In 2009, he was appointed director of the Muscle and Skeletal Research Center at Kanto Workers' Accident Hospital, Workers' Health and Welfare Orga
nization. He also serves as research director at the organization's headquarters.
Since 2014, he has been a specially appointed associate professor in the Department of Motor Pain Medical Research and Manage
ment at the 22nd Century Medical Center of the University of Tokyo Hospital.
In 2016, he became a specially appointed professor in the Department of Motor Pain Medical Research and Management at the 22nd Century Medical Center of the University of Tokyo Hospital. He also serves as
a specially appointed professor in the Department of Pain Medicine
, Fukushima Medical University School of Medicine.
【Books】
"Exercise this much for 3 seconds, "mo
ve" and cure the back pain"
"Back pain is cured by the brain!" 3 seconds this much
gymnastics"
"I'm not afraid of back pain anymore!" Back pain gymnastics st
arting in 3 seconds"
Many others.
