Morning Stretching Patients with low back pain tend to have fatigue and spasms in their low back muscles, so it is recommended to do some light low back stretches when you wake up to wake up the sleeping muscles, and also deep breathing is a good way to wake up the body. Which specific stretches to do varies from condition to condition, please consult your pain doctor to formulate. Wear shoes that are comfortable A proper pair of shoes can help the lumbar spine maintain a good posture. It is recommended to choose shoes with a low heel, a good fit with the foot and good cushioning in the insole to protect the lumbar spine, hip and knee joints. On the contrary, if the shoes are not suitable, the lumbar spine will have to compensate for the extra burden, especially when walking a long distance. High-heeled shoes should be avoided as much as possible. Low back exercise should be gradual Low back exercise can strengthen the muscle strength and flexibility, but if you have been neglecting exercise for a long time because of low back pain, do not start exercising too hard before, must be measured and gradual. You can start with walking, cycling, swimming, etc., 30 minutes a day is appropriate. You can also add some stretching exercises, such as yoga. Sitting posture is very important If your work requires long hours of sitting and standing, you must choose a straight back, armrests chair, sitting and standing waist do not hang, try to fit with the backrest, if there are conditions can be in the waist cushion a pillow, foot step a small stool is also conducive to waist relaxation. Comfortable work If you need to spend a lot of time every day sitting in front of the computer, it is very important to choose the right work posture. Do not probe to reach the keyboard and monitor, a little closer, you can put the whole small arm and elbow on the table, elbow support can reduce the burden on the lumbar spine. In addition, appropriate to adjust the monitor a little higher, preferably at eye level height. Intermission Long periods of sitting or standing can be a burden on the lumbar spine, every half hour or so to give yourself a small holiday, stretching and relaxation, you can also take a walk around the house can help the muscles relax. If there is no way to do these, then from time to time to change the posture. Calling also has the right posture Modern people live and work at a fast pace, many people will work while talking on the phone, it is best to bring headphones, rather than using the shoulders and ears to hold the phone, this posture will cause neck and shoulder pain, but also cause additional burden on the lumbar back muscles. Stand with standing posture The burden on the lumbar spine is great when standing for long periods of time, if the work requires long periods of standing, you can put a small stool under one foot, and then exchange it bilaterally at intervals. In daily life, it is very common to carry children or lift heavy objects. To protect the lumbar spine, please follow these recommendations: 1. Climbing stairs Climbing stairs is a very good way to exercise in daily life, but for some people with back pain, climbing stairs is not very suitable, especially the elderly and people with degenerative knee joints. If you need to climb stairs regularly, ask your doctor to see if it is appropriate. Adjust your driving posture Driving long distances can also lead to low back pain, and the following suggestions can help you protect your lumbar spine. 1, the car seat is adjusted forward, do not bend over to grab the steering wheel; 2, in the back of the waist can be padded with a lumbar support or pillow; 3, after an hour of driving to get out of the car to move around. Know which sports to avoid If you have low back pain or other back problems, these sports should be avoided with caution: sports with physical confrontation, ball games, golf, weight lifting, dancing, sit-ups. Before starting a particular sport, it is best to consult your doctor to see if it is suitable. Choose the right sleeping position The side position is the ideal sleeping position, you can also put a pillow between the knees. If you have to lie on your back, finally also put a pillow under the knee, and be sure to avoid sleeping in the prone position, which can aggravate back pain. Weight loss is important Being overweight means your lumbar spine has to bear a greater burden, so it is also important for people with low back pain to lose weight, and losing weight is also good for the hip and knee joints, delaying degeneration.