Habits for Daily Spinal Protection

Habits for Daily Spinal Protection

Engaging in activities with proper body posture in daily life contributes to maintaining a healthy spine.

1. Lifting Heavy Objects

When lifting heavy objects, remember to bend your knees and hips, squat down to pick up the item, and use the force from your lower limbs to lift it. Keep your elbow joints bent at a 90-degree angle and keep the object close to your body while carrying it. Avoid straightening your legs and back or bending over to pick up objects, as this puts immense pressure on the lumbar spine and may lead to potential injuries such as a strained back or herniated discs. Furthermore, carrying heavy objects with one hand can result in imbalanced limb strength and adversely affect spinal health. Thus, it is advisable to use both hands whenever possible to share the load.

2. Prolonged Sitting

When using a computer, ensure that the screen is not too low and is either parallel to or slightly below eye level. Maintain an upright posture with your back straight, head aligned with your back and hips, and elbows bent at a 90-degree angle, resting on the desk. When writing or reading while looking down, be mindful not to tilt your neck (cervical spine). Keep your head straight, shoulders level, and body aligned. Try to avoid prolonged sitting and stand up and move around for at least 5 minutes every hour of sitting. If extended sitting is unavoidable, remember to stretch and move your neck, shoulders, back, and waist while seated.

3. Using Mobile Phones

Whether standing or sitting while using a mobile phone, maintain an upright posture with your back straight, head aligned with your back and hips, and slightly tuck in your chin, holding the phone at eye level.