One of the most important criteria of a healthy life is to prevent disease before it occurs. Early wear and tear on the spine is not the result of a single wrong behavior, but of frequently repeated wrong movements. Therefore, attention should always be paid to the movements made. I will focus on what we can do to prevent the disease or reduce pain after being sick.
1. Sitting position:The hips and waist should be fully positioned on the part of the chair that will be leaned on, and the waist should be supported by a pillow to fill the space. (There is no need for extra support for seats or chairs with lumbar support) While sitting, the feet should be on the floor, and if the chair is high, the foot should be supported by a step.
2. Sleeping position: First of all, attention should be paid to the choice of bed. When you sleep, do not let your body buried in the bed. Unstable, soft or sunken beds that force the body into different shapes are not healthy. Choose quality orthopedic mattresses that can adapt to the physiological curves of the spine when lying on them.
If you have the habit of sleeping on your side: put a pillow between your legs and elevate the upper leg. This will reduce the load on the waist and protect it.
If you have the habit of sleeping on your back: fold the long side of a sheet into a roll and place it in your waist space, since you support the waist, you will not strain your waist and protect it.
Face down. If we have a habit of sleeping:In this case, you do not need to do anything, you will not strain the waist anyway.
3. Getting out of bed and lying down position:When getting up from a lying position in bed, first turn sideways to the side where you will get up, then hang your feet off the bed and straighten your body by supporting the bed with your hands and sit down.
This is exactly the same when lying down in bed. reverse; First of all, lie on your side on your shoulder in a sitting position, lift your hanging foot and return to the bed, then you can turn in the position you want.
(!) When getting up directly on your back, the waist becomes strained, you may experience lower back pain, or even a herniated disc or another condition. You may encounter problems.
4. There's something left When swimming and carrying a load: When picking up an object, even a light object, bend your knees and squat down, do not bend from the waist. Lift the load with your legs, not your waist.
• When carrying an item, keep it close to your body. The closer the item to be carried is to your body, the less load on your spine will be.
• If you need to carry any weight, carry it after distributing the load symmetrically across your body. When carrying objects from one place to another, make sure your waist is in an upright position.
• While standing, do not rotate your waist to the right or left and do not bend over and pick up anything from the ground.
• If you need to turn around with the load in your hand, Turn by changing the position of your feet, not your waist.
Other suggestions
• Avoid sudden movements in your daily life.
• While performing ablution and brushing your teeth. or do not lean towards the sink while washing your hands or face.
• Do not be directly exposed to the air conditioner, stay away from the cold, do not sleep in a drafty place, open the window while driving and prevent the wind from coming directly to your waist. All of these cause muscle stiffness in your waist and are unbearable. It may cause pain.
• Walk for at least 15 minutes every day (ideally 1 hour or 10 thousand steps). Gradually increase your walking distance.
• If you have had a back disorder once and recovered, do the exercises recommended by your physiotherapist without interruption, because the recurrence of pain is less common in those who exercise regularly.
• Every day, even if you are healthy. Do exercises that strengthen your muscles. (Be sure to consult a physiotherapist and decide which exercises to do)
• Do the exercises on a hard surface.
• Avoid sudden and forceful movements while doing sports or exercise. Be sure to do warm-up exercises before you start exercising.
• Keep your body weight under control at all times. Remember that every extra weight gained is an additional burden on your body and waist.
• Do not wear high-heeled shoes.
• While working on the computer, keep your head up, your waist and the back of your hips supported, your collarbones on the floor. must be parallel. Your eyes are near the top of the screen It should be in a position where you can see the screen straight ahead. Your arms should be relaxed, your forearms and wrists should be on the same line, parallel to the floor. It would be better to put your feet on a support.
• Make sure your body is in an upright position while walking or standing. Share your weight equally both of legs. Make sure your shoulders and hips are in line when standing. In correct posture, the chin is pulled in, the head is upright, and the back and waist are straight. In this posture, the vertical line from the ear to the ground passes through the middle of the shoulder and hip and in front of the ankle. If your back is hunched, your waist is hollow, your abdomen is hanging forward, your chest is flat and your chin is protruding while standing, this posture is wrong. Such a position causes discomfort to the waist and the internal organs are under pressure.
During an activity. If your back hurts, do not insist or force it any further, rest immediately.
Have a healthy day...
Read: 0
