Core tip: Are you used to sedentary, hunched over desperate work? Are you often back pain, neck and shoulder numbness, pain after work? Are you always massage, physical therapy, but no significant improvement? Perhaps all this, because you do not pay attention to the health of the spine. Lie: when people are lying down, the spine carries about 25% of the pressure equivalent to body weight. Relatively speaking, the spine is most comfortable at this time, but if you twist the body, sleep on your back, but is not conducive to spinal health. Should lie on their backs or sides, lying on their backs, legs straight, a pillow in the leg bend, to maintain a certain degree of curvature; side lying, it is best to make the legs slightly bent, and a small pillow between the legs, to ensure that the spine and head remain in a straight line. Stand: when standing, the spine carries 100% of the pressure, but when bending, the spine carries 200% of the pressure. Many people feel more tired standing than sitting, while in fact, the standing position than when sitting, the pressure on the spine is small. But it should be reminded that standing crooked will increase the tension of the muscles on one side, over time, not only will make the muscles stiff and sore, but also cause uneven forces on both sides of the lumbar spine, resulting in low back pain, while compressing the spine and peripheral nerves, affecting cardiorespiratory function. Good standing posture, should be slightly retracted chin, abdomen slightly tightened, pelvis slightly forward. If you need to stand for a long time, it is best to step on a 10-15 cm high pedal with one foot and alternate feet every now and then to reduce the load on the lumbar spine. When carrying heavy objects, do not directly bend over, should first squat, keep the upper body upright, and then stand up with leg muscle strength. Sitting: when sitting, the spine carries 150% of the pressure, sitting body leaning forward (such as using a computer), the spine carries 250% of the pressure. Sitting, chest and abdomen so that the disc is subject to minimal pressure, and in the arm support sitting, feet hanging sitting, relaxed sitting, backward leaning sitting, forward leaning sitting, the disc pressure increases in turn. A good sitting posture first need a comfortable chair. Chair should not be “too deep”, sit down when the hips can sit full chair, so that the waist and back completely close to the back of the chair; two feet should be flat on the ground, so that the knees are the same height or slightly higher than the hips; secondly, find a comfortable cushion, preferably with the lumbar spine completely fit, the material is a little harder, with a certain support strength. Lumbar close to the cushion, not “only pad not lean”; finally, if sometimes have to “hunch back”, it is worth pulling the chair closer to the table step, or move the computer monitor on the table closer. The main reason why the back can not be straight is the lack of physical exercise, resulting in weak back muscles. He suggested that people encounter back pain, neck and shoulder numbness and other problems related to the spine, do not seek massage treatment in the first place, because massage can only get temporary relaxation, can not play the role of muscle exercise; also do not need to take medication, because drugs can only temporarily reduce pain; and electromagnetic waves, microwaves and other means of physical therapy, but also only on the basis of muscle exercise to play an auxiliary role.