If the human body is compared to a building, then the skeleton is like a steel frame. In daily life, many bad posture can accelerate the crest bone aging, long-term can also lead to bone deformation, inducing many health problems. Therefore, always maintain the correct posture, the protection of bone health is of great significance. The main hazard: the lumbar spine, sacroiliac joints, hip joints, knee joints. Related research shows that: lying down when the weight of the knee is almost zero, standing up and walking on the ground when the weight is 1 to 2 times the weight, running is 4 times, and squatting and kneeling is 8 times. Clinically, there are more women than men with knee disease because women squat more often in life compared to men, such as squatting to wash clothes, choose vegetables, wipe the floor, etc. Reminder: the elderly and obese people try not to squat or reduce the squatting time, do not exceed 20 minutes. The elderly squatting is best to hold the table or chair, to reduce the pressure on the knee. [slouch] shoulder backpack, etc. The main hazard: shoulder joints, cervical spine, thoracic spine. Long-term back shoulder bag will make our shoulders sore, both shoulders appear [a high and a low] situation. Because in order to prevent the bag strap from slipping, the shoulder on the weight-bearing side will always habitually lift up and inward. In the long run, the crest may also occur scoliosis, and women may even have breast asymmetry. Especially in the skeletal growth and development stage of students, more susceptible. Reminder: the textbooks in the students’ bags are heavy, it is best to carry a shoulder bag. For adults, on the way to and from work, if the road is short you can carry a shoulder bag, but it is best not to always use one shoulder, you can alternate between the two sides of the back or crossbody back. If the road is far, it is best to carry a shoulder bag. [Curl] nest in the sofa to play computer, reading, sleep Main hazard: cervical spine, lumbar spine. Nest in the sofa or bed to watch TV, play cell phone is indeed relaxed and comfortable, but in the muscle relaxation at the same time, the irregular stress on the bones will be greatly increased. Semi-recumbent position, the lumbar spine lacks sufficient support, the original curvature is forced to change, [the intervertebral discs subject to increased gravity], is not conducive to the lumbar spine and the crest to maintain the physiological structure, over time may lead to [muscle strain] [crestal scoliosis] and even [induced lumbago] [cervical spondylosis] and [lumbar disc herniation] and so on. Reminder: the correct sitting posture is straight back, chest and abdomen, both legs flat, calves and thighs at an angle of 90 degrees, sitting in the middle of the chair, but also slightly lean forward, but the upper body do not fall to the left and right. The best choice at home hard texture of the sofa, sit on it will not immediately fall in, rest after the best to add a pillow, so that it supports the back, lumbar relaxation. 【Low head】 play cell phone, play pad, read the newspaper Main hazard: cervical spine, wrist. When people use cell phones with their heads down, the cervical vertebrae are often subjected to heavier head weight, while the shoulders and neck are overly tense, increasing the burden on the lumbar spine. After becoming a “low head”, just 5 years, [shoulder and neck muscle pain] [back pain] [cervical spondylosis] and other symptoms will come to the door. People who work long hours and use computers will also encounter these problems. Reminder: look down at the phone should not exceed 15 minutes, it is best to keep the phone flush with the line of sight or slightly lower, keep your head upright (at most, do not lower your head more than 15 °), do not hunch over the chest. Long-term ambulatory workers should get into the habit of working for about an hour to get up and move, hands clutching the back of the head backwards four or five times, with chest expansion, shrugging action, a very good relaxation effect. [long lying] writing homework, playing with cell phones, napping main hazard: cervical spine, thoracic spine, shoulder joints. Many office workers are used to snooze on the table at noon, which is not conducive to the cervical spine to maintain the physiological curvature, may lead to [cervical spine problems]. People with back pain or neck pain, especially can not sleep on their stomachs, will aggravate the condition. Long-term lying lunch break can lead to: [arm soreness] [indigestion] [cerebral ischemia] [eye pressure] [poor inhalation] [cold and flu], etc. Reminder: the best lunch break lying down, if the conditions really do not allow, you can sit on a chair, in the waist behind a cushion, the body slightly backward, simply rest for a while; or buy a nap rest pillow [with whistle hole], [face buried in the pillow], adjust the height of the table and stool. 【Side long standing】 ride, wait for the car Main hazard: lumbar spine, hip, sacroiliac joint, knee joint. Standing posture not only affects the person’s image, but also closely related to health. Many people like to [resting station], the body weight on one leg, a short period of time can relax the body, a long time, but also due to uneven stress on both sides of the lumbar spine leads to [pelvic distortion] [crest bending] [low back pain] and so on. Reminder: attention should be paid to maintaining the correct standing posture, so that the chest, head up, arms naturally down, so that the weight of the whole body is evenly distributed on the two legs, conducive to bone stretching and smooth whistling. The main hazards: lumbar vertebrae, sacroiliac joints, hip joints. Always stretched legs, pelvis and hip joints due to long-term pressure, easy to sore, may also appear muscle strain, but also easy to cause uneven pressure distribution of the lumbar and thoracic spine, causing [crestal deformation] induced [lumbar disc protrusion] resulting in chronic [low back pain]. Reminder: maintain the correct sitting posture, try not to stilt legs. If you can’t change for a while, don’t stilt your legs for more than 10 minutes each time, alternating back and forth. The main hazard: cervical spine, neck and shoulder muscles. When busy with business, some people will be used to the phone between the head and neck. I do not know, the cervical spine to the side of excessive force, may lead to muscle spasm and overworking of the neck, resulting in [neck soreness] [pain] buried [cervical spondylosis] hidden danger. People who are used to sleeping on the side, if the pillow height and support is not enough, there will be the same problem, long-term can induce neck muscle pain, and even cervical spondylosis [upper limb numbness]. Reminder: it is best to hold the phone when answering the phone, alternating between the two hands every few minutes to avoid excessive muscle tightness on one side. [straight leg bending] lifting heavy objects, tying shoelaces, picking things up Main hazard: lumbar spine, posterior femoral muscle groups, knee joints. Many people have had [“flash back”] experience, clinically called [acute lumbar sprain]. Sometimes a bad posture, it is easy to cause a flash back. Straight knees, bent over when lifting heavy objects, can not effectively play the strength of the muscles around the hip and knee joints, lumbar back fascia, muscles, ligaments are often injured because of overload, but also to the lumbar spine is not good. Reminder: when lifting heavy objects should be bent knee squatting, so that the object as close to their own bodies, so that the crest column to maintain a vertical state, with leg muscle strength to support the body slowly stand up, avoid sudden force. Once the flash back, the initial best supine rest on a hard bed, later with massage, acupuncture and other methods of treatment. [Long lying] watching TV, playing cell phones Main hazard: cervical spine, shoulder and neck muscles, eyes. Many people have the habit of playing cell phones before going to bed, chatting with friends, brushing up on friends, watching series or movies, etc. These habits have a great harm to our cervical vertebrae, prolonged neck flexion can lead to [muscle pain in the back of the neck] induced [pillow]. At the same time, the arm holding the phone can intensify the shoulder and neck muscle fatigue, if in a darker environment, there is also a lot of damage to [vision]. Reminder: If you are used to look at the phone before bed, you can buy a bedside lazy phone frame, the cervical spine placed close to the horizontal position, the back of the cervical spine has sufficient support, while the lights should be turned on or the background light of the phone to the minimum. Before going to bed and then do eye exercises.