The spine, also known as the vertebrae and spinal column, is made up of vertebrae and intervertebral discs in a special shape, located in the middle of the back, connected to the skull, the middle to the ribs, and the lower end to the hip bone to form the pelvis. In today’s modern society, the popularity of digital products makes it common for people to sit for long periods of time or to look down at their cell phones. Along with this phenomenon, the incidence of spinal disorders is also increasing significantly. In fact, the essence of the cause of this phenomenon or bad habits related to the spine. One, do not long-term low head modern people in an emerging population: “low head people”, they are used to pull out the cell phone wherever and whenever they are low head operation, entertainment, social. Often the head down posture is a long time, and when you look up, you will only feel the neck is very stiff and sore. At the same time, for students and copywriters, writing with their heads down basically takes up most of their time. Over time, because of a long time to maintain a low posture, it is easy to cause excessive bending of the cervical spine, neck muscle strain. The following is a set of data: the average weight of the human brain is 5 kg, when the cervical spine is bent at 15 degrees, the cervical spine to bear the weight of 12 kg, at an angle of 30 degrees, 18 kg, when it is 60 degrees, the cervical spine to bear the weight of 27 kg, equivalent to the weight of a 7-year-old child, which can be imagined the pressure on the cervical spine. Cervical spine long-term strain, osteophytes or cervical disc deformation caused by cervical spondylosis, with neck and shoulder pain, neck stiffness, restricted movement, upper limb pain and numbness as the main symptoms, heavy panic, chest tightness, headache and dizziness. Therefore, say goodbye to the “low head” has become a priority, in addition, long hours of work and study, we must turn the neck from time to time, while the head backward for a while, and massage the tense muscles with your hands. Second, do not sit for a long time Many occupational reasons prompt people to spend their days in a sitting position. Sitting, the weight of the body are handed over to the lumbar and sacral vertebrae to bear, of course, the main or lumbar vertebrae. Long time under pressure, the lumbar intervertebral discs are subject to varying degrees of extrusion, deformation, strain, and slowly began to appear waist and leg pain, waist pain and swelling and even numbness of the feet. It is recommended to get up every 45 minutes for 5-10 minutes, do stretching activities and take two steps. Third, do not strenuous activities daily work and physical exercise, without adequate warm-up activities, direct substantial, high-intensity spinal activities, which can easily lead to serious damage to the spine. Avoid unhealthy spinal force is extremely necessary, such as a jerk of the head, standing directly bent over to take heavy objects, can not reach something when desperately pulling the upper body, take heavy objects when it is best to squat first and then pick up. Therefore, strengthen the low back muscle exercise is very beneficial, but need to pay attention to the strength of the gradual progress. Fourth, do not choose unsuitable sleeper Modern society is fast-paced, good sleep is particularly important for people. But many times, wake up in the morning to find back pain, that is largely due to the mattress does not provide enough support for your body, so that the pressure on the body can not be released. The first element of comfortable sleep, is to choose a good mattress for yourself, because a good mattress can not only effectively support the body pressure, but also cushion in sleep because of the vibration caused by turning over. The first thing to consider their height and weight, because different height and weight of people, should choose a different type of mattress. The heavier the weight, suitable for hard mattress, the lighter the weight, suitable for soft mattress, not so good for the spine of the consumer, you can choose the spine mattress. The more support given to the body by the support surface of the bed, the better the muscles and spine can relax. When choosing a pillow, a pillow of moderate height to ensure that the muscles of the head and neck are fully supported and get the proper relaxation, so people with different sleeping positions should choose a different pillow, which is a problem that many people will not pay attention to when selecting a pillow. In picking a suitable pillow to figure out their sleep habits, people who like to sleep on their backs should choose a normal height pillow, people who like to sleep on their sides should choose a slightly higher pillow, people who like to sleep on their backs should choose a low pillow. Fifth, do not make the spine cold When the weather turns cold, spinal disease patients have an increasing trend, many older patients also have a relapse and aggravation of the trend. This is because the cold can lead to stiffness of the ligaments and muscles of the spine, affecting local blood circulation, which in turn damages the spine. And in hot weather, cooling facilities applied at the same time, you also need to pay attention to avoid the spine of the cold. Sixth, do not make the spine unbalanced force Say goodbye to Beijing paralysis, Erlang legs. The spine in balance and relaxation to get a good rest, maintain good posture is the basis of spinal health. Nesting in the sofa, stretched legs, reclining to watch TV and computer, back shoulder bag and other bad posture, may make you subjectively feel relaxed, in fact, at this time the muscles and ligaments of your spine is very tense. Long-term strain, the spine is easy to injury.