Spring is here, the weather is gradually turning warm, many people began to go out, there are travel, exercise, but in the spring we should how to protect our cervical and lumbar spine? Long-time car and train ride: more stretching stretching spine “Sitting for more than ten hours in the car, the waist is almost broken.” This is the most headache for people on long trips, because people sit for a long time, the waist muscles are under tension for a long time, which can cause muscle strain and cause soreness and discomfort. “No matter what sitting posture is taken, you should stand up after sitting for a period of time to move your waist, lower limbs, etc.. This is not only conducive to maintaining the physiological function of the lumbar spine, but also has a protective effect on other parts of the body.” Sitting on the train may often straighten the waist, the two shoulders back to expand a little, the so-called “stretch” action, so that the spine is fully stretched, generally about an hour to get up and move once for good. By plane: bring an inflatable pillow to protect the cervical spine Compared to the train, by plane can greatly shorten the journey time. But in an hour or two of flight, the same may be inadvertent injury to the cervical spine. Because the space on the plane is much smaller than on the train, many passengers will choose to sit against the seat in the flight to take a nap. When people doze off, the cervical muscles relax, this time the cervical spine lost muscle protection becomes very fragile, very easy to be injured. It is recommended that people may wish to bring an inflatable pillow on the plane, or with the flight attendants to ask for a suitable pillow to protect their neck when dozing off. Self-driving: adjust the seat, lumbar cushion Now more and more people choose to travel by car, in order to maximize the protection of spinal health, it is recommended that drivers should not drive continuously for more than an hour. If you need to drive continuously for a long time, it is best to find a place to rest for a few minutes, get out of the car and move a little, do some lumbar health exercises. “Adjusting the driving seat is also important to protect the spine.” It is recommended that drivers move their seats to the steering wheel appropriately, so that the steering wheel is as close to the chest as possible without affecting the steering. In addition, also adjust the distance between the seat and the steering wheel, the distance is too far from the shoulders will have the feeling of shrugging, the distance is too close to the lumbar spine is easy to overstretch, increasing the load on the waist, inducing lumbar disc herniation. “When driving, can be in the waist and the back of the neck, respectively, stuffed with a suitable cushion and pillow, can also play a protective role in the emergency brake.” Women’s travel: change the high heels Many women want to dress beautifully when they go on a trip, stirring high heels to stroll around the park and see the beauty of the women in the minority. Remind women who love beauty, wearing high heels is easy to make people’s low back muscles over-contracted, which leads to the occurrence of back pain. Many elderly people like to take advantage of the warmth of spring to exercise and move their bodies over the winter. However, improper exercise often leads to low back pain. The elderly should follow the following principles: what they like, what they can adhere to, no discomfort after exercise, avoid running and jumping or twisting the waist. If the elderly have back problems, it is recommended to avoid ball games, weight lifting, golf, etc.