1. Correct sitting and standing posture: keep upright sitting and standing posture, and keep the spine naturally bent. Avoid bending or hunching, and try to keep the head and spine aligned.
2. Appropriate physical exercise: Carry out appropriate physical exercise, with special emphasis on the back, core muscles and abdominal muscles. Choose appropriate exercise methods, such as swimming, yoga and pilates. Strengthen the muscle strength around the spine and improve stability.
3. Avoid sitting still or repeating actions for a long time: sitting still and repeating actions for a long time are not good for spine health. Try to get up and move every once in a while, do gentle stretching exercises, exercise your bones and muscles, and readjust your posture.
4. Carry heavy objects in the right posture: When carrying heavy objects, you must use the right posture, such as bending your knees and using leg strength instead of directly using back or waist strength. Disperse the weight to avoid excessive pressure on the spine.
5. Maintain a healthy weight: Being overweight will increase the burden on the spine and easily lead to spinal problems. Control your weight and reduce the pressure on your spine through a reasonable diet and proper exercise.
6. Choose the right bed and pillow: Make sure that the mattress and pillow can provide good support and moderate hardness to keep the spine aligned correctly.
7. Develop a good sleeping position: When sleeping, choose a suitable sleeping position, such as lying on your side or supine, with a suitable pillow to keep the spine naturally curved.
8. Manage and reduce stress: Excessive stress and tension will lead to muscle tension and discomfort, which will affect the health of the spine. Effective stress management skills, such as relaxation exercises, meditation, exercise and good time management, are helpful to reduce the adverse effects of stress on the spine.
9. Regular physical examination and spinal examination: Regular physical examination, especially spinal health examination, is helpful for early detection and treatment of potential spinal problems.
By adopting these methods and good living habits, we can ensure the health of the spine and reduce the occurrence of spinal problems. In addition, if you have spinal problems or persistent back pain, you should consult a doctor or spinal specialist in time and receive professional advice and treatment. Professor Diao Wenkun has made great achievements in spine, so it is recommended to consult it.