1. How to lie down?
There are worries about high pillow. Bed rest is the most common thing to do in life, accounting for about one-third of life, but also an important factor affecting the spine. Pillow should generally not exceed 12cm high, otherwise it will aggravate the neck curvature straightening or even anti-tensor, has caused fatigue of the neck muscles; do not sleep on your stomach, because sleeping on your stomach cervical spine is a rotational state of the torso is also followed by twisting, the spine is of course also rotational scoliosis state, long time to maintain this state is certainly not good for spinal health.
The main points of “lying”.
Hand-supported bed furniture to measure the hardness – the hardness of the bed to the supine position when the palm of the hand into the waist can barely enter the moderate;
Buckwheat pillow under the neck pad – buckwheat leather texture of the pillow is the best, pillow should be padded under the head and neck are solid;
Avoid prone back pain – prone sleep so that the spine is in a rotational state, not conducive to spinal health;
Side lying flat to know the convenience – side lying, supine can be.
2, how to sit?
Sitting position – top sitting best, that is, the waist should always be in the lower end of the chair back top, to maintain the curvature of the convexity. If the chair back convexity is not enough, you can use the cushion top waist;
Time – continuous sitting time is not too long, generally 1 hour, up to 2 hours. All day long need to sit workers, must take out 4 to 6 times the time to stand up activities to interrupt the work of sitting, so strongly urged to restore the workplace exercise, looking to return our healthy spine.
3.How to stand?
Standing is one of the most important physical progress of human evolution and is a basic requirement for human survival. However, incorrect standing posture will also affect the health of the spine.
Relaxed stance: As with the sitting posture mentioned earlier, the relaxed stance has less muscle work and relies mainly on the natural tension of the ligaments around the spine to maintain balance. It can be maintained for a relatively long time. Not only does the spine show a significant change in physiological curvature, but there is also a constant shift in pelvic tilt and scoliosis, which shifts the center of gravity on the left and right lower extremities in order to alternate resting lower extremities to maintain standing for longer periods of time. Similarly, prolonged flaccid standing can affect spinal morphology and physiological curvature.
Standing time: unless specially trained, the average person will stand for half an hour to appear fatigue, about 1 hour is difficult to bear. This is the relative limit of the duration of the standing position of the average person. It should be noted that if standing alternates with exercise, it can withstand a longer period of time. The exercise process will change the load bearing point of the spinal joints, redistribution of the load of the spinal joints, plus there are muscles involved in doing work to maintain the balance of movement of the spine, which naturally reduces the fatigue of the local area of the spine and increases the bearing time of the entire spine.
4, how to walk?
Walking is a human privilege, but people are gradually giving up the right to walk. Because walking is very important for the coordination of the spine and the maintenance of mechanical form. However, how to walk is not known by everyone. The recommendations are as follows.
(1) Brisk walking
Walking at a brisk pace, like marching, is the best way to maintain basic spinal function. When walking at a brisk pace, the spine needs to maintain its natural physiological curvature, and the paravertebral muscles are in a state of tension, but the load is not too great. Therefore, walking is very beneficial to the health of the spine and, of course, to the health of the whole body and mind. Walking is the best training method that can be implemented on a daily basis, and it is different from the three steps. Walking is a very relaxed state of walking, the lower limbs do the work, while the muscles around the spine are not tense, and the physiological curvature of the spine is not optimal.
(2) Jogging
It is also a good way to exercise the spine, but is not suitable for patients in rehabilitation. After all, jogging can have a large impact on the spine, which may cause accelerated degeneration or damage to the spinal joints due to shock loading. Of course, for healthy young people or middle-aged people, the elasticity of the nucleus pulposus is good, there is no destabilizing factors, or you can insist on daily running training. However, it is better to wear sports shoes with good elasticity.
So, in everyday life, how do we protect our spine? We should avoid the use of waist strength when lifting heavy objects, try to use the lower limb strength, due to the principle of leverage, the weight of the hand through the force arm, the action to the waist will be several times to dozens of times the stress, the lumbar spine is vulnerable to injury. Therefore, the center of gravity must be held as close to the body as possible. In short, sitting, lying, standing and walking together, the best posture is still the old saying “stand like a pine, sit like a bell, walk like the wind, lie like a bow”.
How to target training for patients recovering from cervical and lumbar pain?
Cervical spine: look up to see the sky, look down to see the tip of the shoe, twist the neck in the clavicle, swing the head and ear detention shoulder.
Scapular exercise: sit upright, both shoulders at the same time forward and backward rocking and turning each 5-6 times, and then pick up the chest expansion exercise 5-6 times can be. The purpose is to indirectly loosen the cervical joints and improve local microcirculation.
Lumbar spine: supine body is looking at the ceiling, bending half a foot enough to the ground, turn the afterglow 90 degrees, side bending fingertips knee upper edge.
Slow horseback riding exercise: sitting, the upper body to the limit of chest and abdomen, and then relax and sink the thoracolumbar spine to the limit, 10-20 times as a group, 4-6 groups per day, this action is similar to horseback riding when the lumbar spine with the movement of the horse’s back bump, the main training lumbar spine joint flexion and extension movement, because you can sit training action amplitude is small, meetings can also be done quietly, tailored for leaders who often meet.
The above are just very simple movements, please give our spine a little care in the busy, only then can program our healthy posture, let us start from ourselves from the spine to start, straighten our spine to meet a healthy future. In too curled and static leisure spine mechanics, the upright human life advantage is gradually decaying, and even gradually lost the evolutionary momentum of upright survival. If we still follow the lazy thinking to “light” development of modernization, human beings will pay a greater price due to their laziness. Now, we should really reflect on our current “happy life” and the machines invented for these “happy lives”! We need to cry out “care for our spine”.
In fact, spinal health is indeed a huge systemic project, but the most basic procedures are in our daily lives, as long as we give a little care to the spine every day, and influence everyone around us, we can really lift our spine, I hope that medical workers, to tap and carry forward the deep heritage of Chinese medicine for thousands of years, combined with the scientific methods of modern medicine, the new spinal health I hope that medical practitioners will explore and promote the profound heritage of Chinese medicine for thousands of years and combine the scientific methods of modern medicine to spread the new concept of spinal health to thousands of families.