1, methods to keep the spine healthy
When lying on your back, put a pillow under your knees.
When lying on your back, the pressure on your spine is the least. If possible, putting a pillow under your knees when you lie flat, or putting a pillow between your feet when you lie on your side will help relieve the pressure on your spine.
◆ Move your waist slightly after getting up.
Many people often have low back pain when brushing their teeth and washing their faces. This is because soft tissues such as muscles and ligaments become stiff after a night's sleep. Therefore, after we get up, we should move our waist a little and do some actions such as stretching backwards, rotating left and right, stretching and so on. Let our waist slowly adapt to the process from rest to load.
Stretch your neck when driving to work and waiting for the red light.
People who drive to work should properly move the driver's seat to the steering wheel and keep the steering wheel as close to the chest as possible without affecting the steering. If necessary, adjust the height between the seat and steering wheel. If the seat is too low, your shoulders will feel hunched. If the seat is too high, it is easy to overstretch the lumbar spine, increase the lumbar load and induce lumbar disc herniation.
When waiting for the red light, drivers can take the time to do stretching exercises, such as stretching their necks back and forth and twisting their waists.
◆ Work for one hour and rest for five minutes.
For people who sit in the office all day in front of the computer, it is particularly important to prevent spinal diseases. First, choose a chair with a proper backrest and armrest height. Secondly, we should always adjust our working posture and change our head and neck posture regularly. Third, after working for an hour, you should take a break for at least five minutes and do some simple exercise.
Many people only put the receiver between their shoulders in order to make room for typing or writing when answering the phone, which is harmful to the cervical spine. The best way to answer the phone is to hold the receiver alternately with both hands.
◆ Don't sleep on your desk during lunch break.
When people doze off, their muscles relax and they lose the protection of their spinal joints. Therefore, when people sleep on their stomachs, the spine is prone to problems.
During lunch break, don't turn the temperature of the office air conditioner too low, and don't blow the air conditioner at the neck, because after the cold makes the muscles contract, the blood circulation in the muscles is not smooth, which will aggravate the strain of the spine and muscles.
◆ After returning home, husband and wife take turns to do housework.
In daily life, a lot of housework has a very serious impact on the spine, but it is most easily overlooked by people. For example, the kitchen stove pool is too low, which is easy to damage the workers' spine. In order to reduce the impact of housework on health, couples had better take turns washing vegetables and cooking.
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How do I know there is something wrong with my spine?
Is your spine healthy? Be alert if you have the following symptoms:
1. If your heel often wears unevenly, it is usually caused by the different lengths of your legs, which is the manifestation of subluxation of pelvis and hip joint.
2. If your head always leans to one side unconsciously, you always want to put one leg on the other leg, or you always lean to one side when you walk carelessly, this is the performance of scoliosis.
3. Not being able to breathe deeply comfortably, even chest tightness and chest pain, are mostly signs of subluxation of thoracic joint.
4. Your jaw often makes a "click" sound, and even it is difficult to chew, which is mostly caused by subluxation of temporomandibular joint or cervical joint.
5. Your neck, back or multiple joints make a rapid sound, which is usually a manifestation of joint capsule relaxation and spinal joint degeneration.
6. Your spirit can't concentrate well. It may be that cervical subluxation or cervical spondylosis has affected the blood supply to the brain.
7. Frequent waist flashing and suffocation are caused by the limited motion of intervertebral joints, and frequent systemic pain is a sign of spinal diseases.
2. Suggestions on spinal correction methods
1 Patients should pay attention to developing good sitting posture and correcting bad sitting posture. When sitting, try to keep your back close to the back of the chair, or straighten it so that your waist muscles can relax and rest. At the same time, it is also a good way to prevent low back pain to learn to combine work with rest and do stretching exercises when you are free. Bend sideways, put your feet together, bend your upper body to the protruding side, grab your trunk with both hands, hold on for 20 seconds, and return after a short stay.
Step 1
The patient had better sleep on a hard bed. The spine of a normal person is curved when viewed from the side. When a person lies on his back on a horizontal plane, the spine of his back and waist just strongly supports his body. If they sleep in soft beds for a long time, the physiological curvature of the spine will change, which will lead to diseases. Lift one arm and bend to the side. Lift your arms on the same side, like a bucket. The larger the amplitude, the better.
Second step
Patients should often do some proper physical exercise in their daily life to strengthen muscles, increase joint softness, prevent bone aging and slow down the loss of calcium. When bending down to pick up heavy objects, you'd better squat down before taking them, so as not to hurt your spine. Lie on your side and lift your legs. The practitioner lies on his side on the mat and slowly lifts one leg. The bigger the scope, the better.
Precautions:
Patients must control their diet in daily life and be careful not to eat too much, which will lead to overweight and increase the burden on the lumbar spine. Eat more milk, lean cabbage and tofu to supplement enough calcium, pull-ups, uneven bars, pull-ups