Back pain is all too common. Surveys show that 65 million Americans have had a recent episode of back pain, and 8 percent of adults suffer from back pain that interferes with their work and life. Whether you’re in pain or you haven’t been in pain, future dangers have to be avoided on a daily basis. Are you sleeping right? Since 1/3 of our lives will be slept over, sleep right! Choosing the right mattress and sleeping position to support your back is the key to preventing back pain,” says Polivka, a therapist at Balance Fitness Center in Washington, DC. If the support system is not in place, your back is at risk of injury.” What’s the right way to sleep? 1. choose the right mattress. Don’t think about how cozy that soft down mattress is; it’s always the hard mattress that’s kinder to your back. Polivka says, “It’s better to allow consumers to choose the degree of softness or hardness of the mattress, because everyone’s body structure and size is different, or to choose the right one for you.” 2. check your bed from time to time. If you feel stiff and sore when you get up every morning, then recall: when was the last time you changed your mattress “It’s like old running shoes, you give all the pressure to the mattress, and over time, the foam is deformed.” Polivka explains. Every two years we should turn our mattresses over for use and look for dents, pits, wear, tears or breaks. If there are places on the mattress that won’t bounce back when you press down on them, it’s time for a new one. “Consumer Reports recommends that people over 40 replace their mattresses every 5-7 years. 3. Smart sleeping position. There’s nothing worse than sleeping on your back. Says Polivka, “When you’re on your back, your neck is forced to twist to one side-you can’t be face down-which puts a tremendous amount of stress on your joints.” Even if you’re lying flat or sleeping on your side, make the most of your pillow’s supportive features. If sleeping on your side, wedge a U-shaped full-body pillow between your knees, which supports your body weight and helps position your arms more comfortably. When sleeping flat on your back, place a pillow under your knees. Sleep with a pillow at your knees. 4. Properly stay in bed. When the alarm clock goes off, do you immediately jump out of bed, or reluctantly rub down? Both wrong! You should first stretch in bed, and then get out of bed when the whole body is awake, so as to avoid physical injury. Driving, but also to care for the back Nowadays more and more people drive to and from work every day, and travel around on holidays. Long distances and traffic jams are like a family affair, greatly lengthening the time people sit behind the wheel, so that low back pain has the opportunity to take advantage of. So, what are the ways to avoid it? 1. Choose the right car. If you’re hesitating between a family station wagon and a van, or between a sports car and a sedan, remember: the bigger the car, the better for your back. “Bigger cars leave quite a bit of wiggle room for adjustable seats, and the straighter you sit, the more your knees are level with, or below, your hips, and the more comfortable your back will be.” Polivka explains, “because there is minimal pressure on the lumbar spine when the knees are parallel to the hips, or slightly lower.” But don’t push the seat back too far, or you’ll have to shrug your shoulders and stretch your neck, leaning forward to reach the steering wheel. 2. utilize the cushions. Many people rush to the store to buy cushions when they buy a car they love, only to quickly realize they don’t meet their needs. “Here’s a tip: Try the position first with a towel roll and a small pillow from home.” Polivka says: “Some people need to put pillows higher to support their shoulders; while others need to cushion their pillows at the lumbar spine. Figure out what you need before you shell out the money.” If the trip is long, you need to stop about every hour to rest, stand up and stretch. Self-protection for “sitters” People who sit in the office all day long, with both eyes glued to the screen, the phone in one hand, the mouse in the other – the upper body is busy, but the lower body is motionless. Long-term so, how can not muscle stiffness, back pain? Sitting for a long time is more harmful to the back than standing for a long time. Because when you stand, your legs act as pressure absorbers. And a sit down, all the weight on the spine. Many people like to take a hunchback sitting posture, which greatly increases the pressure on the spine. So what is the correct office posture? 1. Place your computer in the right position. When you are seated, the screen should be at eye level. This way you don’t have to tilt your head back or look down. 2. sit upright. “We don’t have to spend a lot of money on a flawless ergonomic chair,” says Nessler: “The flashiest chair is no match for good habits.” A chair with lumbar support is usually enough. If your knees are now at 90 degrees and your spine is in an upright position, you’re sitting properly. 3. use footrests. “Pad your forefoot, which will distribute more weight to your tailbone and take the load off your spine.” Polivka says. Also, set an alarm for yourself to get up and walk and stretch every 45-50 minutes. When you sit back down in your chair again, make sure your posture is correct-don’t slump forward and don’t fall backward. Self-protection for “standers” Jobs that require standing for long periods of time have another way to prevent back pain. Whether you stand behind a cash register every day or in front of a podium in a classroom – the most important thing is to choose the right shoes. “Make sure you have the right cushioned insoles.” Polivka says, “Don’t wear shoes that are completely flat, like Converse canvas shoes or boat shoes. A cushioned insole will defuse the forces from hard surfaces.” And don’t forget to keep a footstool nearby. You can put one foot on it to temporarily relieve pressure on half your body, then switch to the other side later. Is your “pick-up lift” dangerous? We usually always have to bend down to pick up, or lift something, such as looking for documents, mopping, moving and so on. But did you know that even when you pick up a match, the risk of injury to your back is about the same as moving a couch? “That off-balance posture of the back when people bend over to pick up coins is really everywhere.” Nessler said. “I went to the doctor’s one time and the girl at reception was rummaging through the cases in the cupboard below. I was in a cold sweat for her when I saw how hard she was bending over and pouting.” Polivka recalls. Health practitioners suggest three different ways to “pick up and lift” for health: 1. Squat Lift – for heavy objects in general. First, approach the object you want to lift with your feet shoulder-width apart. Then squat down and place your arms around the target object before using your legs to stand up. “It doesn’t matter if it’s a small baby or a big wooden box in front of you, the first order of business is to get close to it and use your torso to stabilize your center of gravity.” Nessler says. 2. golf hand pose – for small objects. If you have to crouch all the way down to pick up a penny, it’s really like killing a chicken with a bull’s-eye. You can start by shifting your center of gravity to one leg and holding on to a table, chair or other non-wobbly object with your other hand. Then bend the body from the hip, non-weight-bearing leg can be lifted behind you, in this position to pick up your gold dollar, space pen it. 3. Crane Pose – For heavy objects that cannot be lifted with the squat lift, such as a large watermelon in the back box and a small child in a stroller. First of all, knees apart and shoulder width, as close as possible to the target; then, squatting, waist bent forward, buttocks to the back of the syncope; then, while lifting the target object while pulling it closer to the body. The same point when you put down the heavy object. Home Back Care Instructions “There are some things that you really can’t lift.” Polivka says, “Be self-aware.” If you’ve adopted the perfect lifting posture but still feel pain in your lower back or joints, don’t be a hero and get help. It’s a good idea to get a wheelbarrow if you move heavy objects often. Some tools can be kept at home. For example, a mat to put under your knees when scrubbing the floor, a broom with an extendable handle for sweeping the ceiling or painting, a roller brush, or even a small ladder – all of which can save you from tiptoeing and reaching. Polivka emphasizes, “Always remember: Before moving anything, get as close to it as possible. Start by using a folding ladder or step stool to help you get close to a large box high up, hold it steady, and then take it down.”