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Few Suggestions to Maintain Spine Health!
Whenever we are sitting, bending down or standing, majority of us, though unknowingly, put a plight of the erroneous kind of hassle on the spine. And this habitually leads to many sorts of health issues later on. Experts who take care of the spinal problems speak that avowing the natural S-shape spine arc during the time of standing is very imperative. It has been revealed after a series of researches that back pain, neck pain and spinal problems are an upshot of poor posture. Staying sedentary for a long time also could trigger to spinal disorders.
Here are a few tips by orthopaedic experts that you should always bear in mind so as to preserve spine health, keep it fit and pain free:
- Thwart sitting for a longer duration. When you are at your work place, make yourself free to take small 10-15 minutes’ walk-breaks, at around one hour intervals. Spend time to get up and stretch out for every 20 minutes.
- Practicing cardio exercises are essential to uphold your spine healthy. Swimming is one of the best work outs.
- Always be seated in an ergonomically aimed chair that has suitable backrest and cares your back.
- Take care and be sure you have been sitting with your hips all the way back into the chair. Hips should be proportionally higher than the knees while you are sitting.
- Always sit with your feet supported. Your chair should not be so tall that your feet are port hanging mid-air.
- Forearms should be placed nicely on the armrests of your chair.
- Never sit with legs protracted on the bed or floor with back support.
- While sitting on the floor, you should use a small wedge or a pillow beneath your hips to retain the S-shape of spine.
- If you are happens to stand for long hours, employ a foot-step to keep one leg on the foot-stool to respite the weight on the spine.
- Consuming vitamins regularly is essential. You must have calcium and vitamin D supplements to bolster your bones, but you need to discuss with your family doctor before you gulp pills.
- Avert lifting hefty weights. You may hurt yourself.
- Though it is hard to keep away from sudden jerks, but though try to avoid those sudden jerky movements.
SIX bad
Postures that may injure you:
1. Unfittingly seated on a chair, where you slide headlong without sufficiently supporting your back.
2. Abrupt extreme twisting of your back.
3. Straight forward bowing from your waist and attempting to pick up a heavy object.
4. Outplaying for something, thus causing more peculiar movement at your back spine.
5. Upholding any posture for a longer duration (such as standing erect, sitting for several hours and so on).
6. Lazing down on your couch crookedly and declining on your laptop.
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