Contents
1. Sleep on a comfortable mattress
Choose your mattress carefully. Make sure it follows the shape of your body, allowing your spine to be in a natural position. It should gently support your waist and sacrum and be more elastic where your shoulders and hips lie, ensuring an even distribution of stress.
In addition to the mattress, a special pillow that supports the head and cervical spine does not hurt. The wider the shoulders, the higher the pillow is required for good sleep. And if you like to sleep on your back, then choose a lower pillow.
2. Get out of bed gradually
When you wake up, do not rush to jump out of bed. Before getting up, slowly stretch your arms behind your head, and then gradually, in turn, pull your knees to your chest – first one, then the other. Then roll over onto your stomach, kneel down, and stretch your arms forward as far as possible. Then roll to the edge of the bed and get up slowly, leaning on your hand.
3. Be careful with heavy things
When lifting heavy things, first bend your knees a little, then take the object in your hands. When you lift a load, try not to bend at the lower back. The legs are much stronger than the back and can handle a lot of stress. Although, it is better not to tempt fate at all and bypass the gravity side.
4. Stretch your spine
Every day, when you have a few free minutes, do a simple exercise that is very beneficial for your back. Slouch, lower your shoulders, rest your chin on your chest, count to five. Then lift your head, look straight ahead and bend at the lower back. Count to five again. Repeat several times.