PREVENTION
- To sit down
It is ideal to use an ergonomic chair with lumbar support to keep the curvature of the spine in the correct position. The use of a footrest is ideal. The knees should be at a 90-degree angle.
2. Avoid “text neck” (excessive cell phone use)
Maintain a good posture: head up, shoulders relaxed, screen at eye level. Take frequent breaks and do gentle stretching.
3. To lift objects
To lift heavy objects or any object from the floor, bend your knees into a squatting position. Lift the object by bringing it as close to your body as possible and stand up by extending your knees.
Moving heavy objects should be avoided as much as possible. Alternatively, wheeled carts can be used; it is better to push than to drag.
4. To rest
Choose a suitable pillow. The mattress should be firm or semi-firm. The best position to sleep is on your side with your knees bent and a pillow between your knees. When sleeping on your back, place a pillow under your knees. Avoid sleeping on your stomach. Get out of bed on your side and never on your front.
5. Protect your spine Quit smoking!
Smoking not only affects your lungs, but also puts your spine at risk. Chemicals in tobacco damage intervertebral discs, reduce blood flow and accelerate bone degeneration.
6. To take care of your spine: Choose shoes with good arch support, cushioning and a stable, low heel.
Avoid flat shoes without support and very high heels (higher than 5 cm).
7. Physical exercise
Regular physical exercise is recommended. Strengthen your back muscles, especially your abdominal muscles. Do aerobic activities such as walking or swimming.
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