We can’t move without our spine, and some inadvertent actions are inadvertently harming it. In some countries, spinal health care is as developed as routine immunization and oral examination, and Japan has even incorporated regular spinal testing and correction for elementary and middle school students into its regulations. Spinal disease is closely related to a person’s lifestyle, and we cannot always suffer from it passively; we should take the initiative. So, what can be done to take care of the spine and avoid injury? There is an axis in the center of the human body, which supports the body and protects the internal organs, yet it is also very delicate. Although awareness of spinal health is now higher than it was 10 years ago, awareness of prevention is generally poor. It is important to know that a well-tuned spine can prevent insomnia, hypertension, gastrointestinal disease, heart disease and many other diseases, is a good way to live a long life. 1, the spine is most afraid of sedentary people in a sedentary, lumbar pressure, the cervical spine in a forward posture, which can easily lead to spinal fatigue. Most of the lumbar spondylosis are sedentary out, about 35% of long-term chronic back pain eventually developed into lumbar disc herniation. It is recommended that every 45 minutes you get up and move around for 5-10 minutes, moving around and looking out. Of course, long-term standing people should also occasionally sit down, the same position can not be maintained for too long. 2, the spine is most afraid of cold Whenever the weather turns cold, the spine patients have an increasing trend. This is because the cold will lead to stiffness of the ligaments and muscles of the spine, affecting blood circulation, which in turn damage the spine. And in the hot summer, due to the air conditioning, fans use more, also need to pay attention to. Reminder, with the fan, do not let the wind blowing against the neck, waist; in the air conditioning room, in addition to not adjusting the temperature too low, but also always pay attention to the two places to keep warm, prepare a good scarf and clothes. 3, the spine is most afraid of fierce action range is too large, it is easy to cause serious damage to the spine. Be sure to avoid for the convenience of the “difficult” spine, such as a sharp twist of the head, standing directly bent over to take heavy objects, can not reach something when desperately pulling the upper body and so on. The spine needs our gentle care, it is best to squat first and then pick up the heavy things, before strenuous exercise must do a good warm-up. 4, the spine is most afraid of crooked balance and relaxation is the favorite of the spine, maintain good posture is the basis of spinal health. Nesting in the sofa, nesting head to sleep, reclining to watch TV, one-shoulder backpack, etc. will make the spine uncomfortable. Some other crooked posture may make you feel good about yourself, but you may not realize that the muscles are tense and the spine is injured in this condition. In addition, many people think that playing badminton is beneficial to the cervical spine, in fact, it belongs to the unilateral movement, the cervical spine is not good, it is recommended that the elderly do not do. 5, the spine is most afraid of unsuitable bedding mattresses, pillows and other bedding if not suitable, the spine is vulnerable to damage. Mattress can not be too hard or too soft; pillow height should be pillowed down and fist about the same, the shape of the neck is slightly higher head slightly lower. In addition, tables and chairs are also very critical, the back of the chair is best to have a convex design, if not, you can put a small cushion in the back part to help reduce the pressure on the waist. The table is best to choose the front high and low, the desktop tilt, in order to reduce the degree of waist forward bending when working. Once you find any discomfort in the spine, you should go to the hospital for examination and treatment as soon as possible. For example: in the neck pain at the same time, accompanied by upper limbs, lower limbs weakness or muscle pain; head down, will suddenly trigger the whole body numbness or “over-electricity” feeling; back of the neck pain, with hands up to lightly pull the head can be alleviated, downward pressure will be aggravated; closed eyes, rotate the neck to the left and right, will trigger migraine or vertigo. As a preventive measure, appropriate exercises should be carried out to strengthen the muscles on both sides of the spine so as to reduce the pressure on the spine and play a role in protecting it. In the choice of exercise, swimming, jogging, taijiquan, eight duanjin, etc. are recommended. In addition, you can also use the public fitness equipment in the community or park, do some exercise back exercise; exercise the cervical spine, you can practice backward head tilt, arm extension of the “small swallow fly” action.