One in three Koreans is obese. According to the National Health and Nutrition Examination Survey of the Korea Centers for Disease Control and Prevention, in 2020, the prevalence of obesity among adults aged 19 years and older was 38.3%, and those aged 30 years and older reached 40%. Obesity is a state of excessive fat tissue in the body, which can cause diabetes, hyperlipidemia, and cardiovascular diseases. Obesity increases the risk of not only adult diseases but also musculoskeletal diseases. In particular, abdominal obesity can accelerate the degeneration of the disc, so you need to be careful.
The disc acts as a shock absorber between the vertebrae. Disc disease occurs when the disc moves out of place due to degenerative changes caused by strong external shocks (trauma) or bad lifestyle, and presses on the nerves. It usually occurs in the lower back, and more than 2 million patients a year visit the hospital for ‘lumbar disc’ disease.
How does abdominal obesity affect herniated discs? When the abdominal fat layer is thick, the center of the body is directed forward, and the spine also leans forward, increasing the load on the disc. In addition, as the load on the disc increases due to the increased weight, degenerative changes can be accelerated. Weak muscles are also a problem. There are various causes of obesity, but most of them are caused by a lack of activity compared to food intake.
Director Kim Ki-jun of Suwon Nanuri Hospital Spine Center said, “The spine is an important structure that supports our body, and it is the muscles that hold the spine firmly. Because this is weakened, more load can be placed on the spine, and if it persists for a long time, it can lead to degenerative spinal diseases such as herniated discs.”
Because there are many patients in their 20s and 30s with herniated discs, they should not be relieved that they are young. Aggressive treatment is required at an early stage when symptoms are mild. If left untreated and nerve damage progresses, severe back pain as well as numbness in the legs and radiating pain in the legs can cause problems in walking. In the initial stage, conservative treatment such as drug treatment, physical therapy, rehabilitation exercise, etc. can sufficiently improve, but if conservative treatment is ineffective or severe enough to suspect nerve damage, surgical treatment is required.
Director Kim said, “It is very important to prevent a herniated disc, and if you are obese, you should control your weight through regular exercise along with improving your eating habits. For spinal health, it is important to strengthen the core muscles that support the spine, pelvis, and abdomen.”
Recently, ‘tabata exercise’, which maximizes the effect of exercise in a short time, is attracting attention among those who enjoy home training. Tabata exercise is a high-intensity exercise, so it is good to exercise following consulting with your doctor if you have back pain or disk disease. Let’s take a look at a diet that even beginners can easily follow and Tabata exercise that is effective for strengthening core muscles.
5-minute Tabata workout for weight loss and strengthening core muscles (beginner)
1. Jump with open arms (20 seconds, 10 seconds rest)
※ When jumping, please adjust the height so as not to put strain on your ankles and knees.
2. Sit down and get up with your arms in a W shape (20 seconds, 10 seconds rest)
※ When sitting, sit slowly, and when making your arms into a W-shape, apply strength to your back as if you were gathering your wing bones.
3. Lie on your back and touch your feet (20 seconds, 10 seconds rest)
※ When exercising, give your body strength to minimize the strain on your elbows.
4. Plank (20 seconds, 10 seconds rest)
-Shoulders, elbows and wrists should be at right angles.
– As you exhale, tighten your stomach.
5. Jump left and right (20 seconds, 10 seconds rest)
-You can also place an object to jump, such as a dumbbell, in the middle.
– Be careful not to slip.
※ Repeat steps 1 to 5 twice. If you feel pain, stop exercising immediately.
By Kim Hye-won, staff reporter hentamin@kormedi.com
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