Every day he endures uncomfortable positions, overloads and sitting in front of the computer all day. It is worth taking care of the condition of your spine in advance so that it does not refuse to obey us over time. Check what you can do to keep your back in good condition as long as possible!
- Watch out for long sitting in front of the monitor – this usually results in pain in the cervical spine. More and more often, professional work is associated with the need to sit in front of a computer, tablet, etc., and this requires extending and tilting the head. Every day, the neck has to deal with a heavy load in this way, which makes cervical pain one of the most frequently reported back problems to doctors. To prevent this, try not to tilt your head and keep it in line with your body.
- Change position – if you work a lot in a sitting or standing position, remember to change your body position. The worst thing you can do to your spine is to freeze in one position for a long time. When your work is based on sitting behind a desk, walk and stretch every hour, and do foot circles while seated. Do not cross your legs, because this blocks the blood flow in the veins and contributes to the formation of e.g. varicose veins. If you have to stand for several hours, it is best to organize a small step and change your position on it from time to time – once on one leg, once on the other.
- Crouch instead of bending down – when you want to pick something up off the ground, you usually bend down instinctively. This is a huge mistake – you overload the lumbar section, and too rapid movement can result in injury. It is better to let the weight be carried by the legs, not the spine, so always try to squat in such situations.
- Avoid heavy lifting, and if you must, remember about your spine – sometimes it is difficult to eliminate lifting weights from your life completely, but if you must lift something heavy, then do a squat. Don’t bend over to reach, and when carrying the weight, keep it as close to you as possible. When carrying groceries, try to distribute your weight evenly between both hands.
- Sleep well – but avoid hard mattresses. The spine is most grateful for the moderately firm ground. After waking up, try to stretch, then you mobilize the entire muscle apparatus to work. Suddenly getting out of bed can result in e.g. a slipped disc.
- Adjust the seat correctly in the car – if you are the driver, adjust the seat, headrest and steering wheel accordingly. Long or frequent car driving strains the lumbar region. Position yourself according to the following rules: do not lean your head forward, keep your back straight and do not slide off the chair.
- Bet on relaxation – from time to time it is worth making an appointment for a relaxing massage. A professional masseur works your muscles. You can also go to the sauna or take a relaxing bath with the addition of aromatic oils, because the high temperature has a relaxing effect on the spine.
- Move – doing sports prevents pain in both the spine and the whole body. Crawl or backstroke swimming works best. Pilates and yoga classes will also be ideal, and more and more often special “healthy spine” classes offered by gyms. However, running and cycling are not recommended because they overload the back.
- Avoid high heels – wearing high heels, although associated with attractiveness, is not good for the spine. High heels are extremely hard on the spine, so wear them only a few times a year, for special occasions. Certainly not every day!
- Lose weight for health – both your back and your whole body. The more you weigh, the more your spine carries. 1 kg of body weight is as much as 8 kg for the back! Sometimes it is enough to reduce weight by only 5% to make back pain go away. When someone weighs 70 kg, his back bears 560 kg – think about this before downplaying your overweight.