16 posture to stand, sit, lie properly to avoid spinal disease

When you are lying down and want to sit, do not turn up right away, instead lie on your side towards the bed, bend your knees, put your legs out, hold your hands up to sit up.

Standing, sitting, lying down properly to prevent spinal disease

According to Dr. Tang Quoc Chi, Specialist of Neurosurgery, Saigon Mind Hospital, correct posture is the first note to prevent and treat spinal problems such as disc herniation. , spine spine, arthritis, ligament inflammation . In addition, it is necessary to exercise reasonably to increase the flexibility for the closed skeletal muscle and the ability to regenerate local tissue.

The doctor advises people when there are signs of numbness, aches and pains in the neck, back, knee, legs, arms, so see a specialist for examination and advice on improvement. If the condition is mild, your doctor will advise you on non-medication treatments including posture correction, exercise, and physical therapy . If the level of pain is high, X-rays, MRI, CT are needed to diagnose a combination of analgesics and muscle relaxants. When there is clear evidence of nerve damage, surgical intervention may be required.

In many cases, spinal patients are detected early, correcting movement posture combined with physical therapy exercises can improve up to 60-70%, good treatment effect in just a few days to a week . Here are some of Chi's instructions to prevent spinal diseases.

Note: Photos with an 'X' as a bad pose should not be taken.

1. Standing posture

The right standing posture (middle image) is correct .

Correct posture: Let two feet fully touch the ground. Keep your legs straight to balance your body weight. Keep your back straight. The head of the neck holds the shaft straight with the back, eyes looking forward (middle image).

Incorrect posture: Head to the front of the flat back (left photo) or head to the front, arched shoulders, weak abdominal muscles, sagging back (right picture).

2. Sitting

Wrong posture (left) and right (right).

Correct posture: The two feet are in full contact with the ground. Two knees are perpendicular. The hip is perpendicular to the body. Straight back. The head of the neck is held straight with the back. Eyes looking forward.

3. The supine position

When lying on your back, keep your head - neck - body - leg straight. Should not pillow high.

4. Lie on your side

Leaning posture.

Correct posture: The lower leg shrinks slightly and slightly forward. The upper leg is slightly forward, resting on the hug pillow. Hand in front. Straight back, may slightly lean forward or backward.

5. Strictly carrying heavy objects, taking objects below

Correct posture (front) and wrong (back).

Correct posture: Spread your legs with your shoulders. Curving his knees, lowering his body with his back straight. Pull the heavy object close to the person who straightens the legs and stands up with the back straight.

6. Place heavy objects low

Correct posture (front) and wrong (back).

Correct posture: Hug the heavy object close to you. Legs with shoulders. Bend your knees, slowly lower the weight, keep your back straight.

7. Carrying the baby

Correct posture (left) and wrong (right).

Correct posture: Kneel down, hold the baby close to your body. Keep your back straight, straighten your legs and stand up.

8. When standing still

Change feet when standing long.

When standing for a long time, you should transfer the weight from one leg to the other while standing long or leaning against the wall.

9. Limit wearing high heels because it will increase the lumbar spine

High heels should be restricted.

10. Get the object above the head

Wrong posture (left) and right (right).

It is recommended to place the chair close to the position where the object should be taken. Stand on a sturdy chair and a height suitable for taking objects. Pull the object into your body and slowly step off the chair. If the object is too heavy, ask an additional person to help you.

11. Bring backpack, briefcase

Correct posture (front) and wrong (back).

Should wear behind the back with 2 straps. Should be divided both hands when carrying heavy objects.

12. Limit work on one side, excessive neck rotation

Wrong postures.

13. Sitting posture works with the computer

Wrong posture (left) and right (right).

When using a desktop computer, sit in the position shown in Figure 2. Choose a table and chair to work properly. The table must make sure to put your hand on the mouse and keyboard, the wrist does not stretch too much, the elbow is moderate.

14. Sit up from bed and lie down

Correct posture (above) and false (below).

Lie on your side toward the bed. Roll your knees together. Keep your legs out of bed. Put your hands up to sit up. Don't sit up. When lying down, reverse the above steps.

15. Working low

Correct posture (left) and wrong (right).

Correct posture: Kneel or sit on a sturdy small chair. Hold your back straight. Do not squat for long, stoop.

16. Avoid bad habits

Avoid stooping.

Avoid lying on your stomach.

Avoid shaking your neck, breaking your neck, twisting your back too much, massaging it too hard, watching TV, lying down too softly, lying on your hammock. Do not sit for a long time, stand for more than one hour, stooping posture when living and working daily.