8 bad postures that hurt your bones the most

Sitting at the head of the bed reading a book, looking down at your phone, getting up too quickly... these will all hurt your bones. The Popular Health Network published 8 common habitual postures that cause bone damage.

Holding the telephone receiver

Li Linjian, attending physician at the Rehabilitation Medicine Department of Zhenxing Hospital, said that if you clamp the microphone around your neck to make a call, your muscles will contract excessively and your cervical spine may be easily injured. It's best to use headphones or a loudspeaker, he suggested. Similarly, if you often fall asleep on your side on the sofa, it will accelerate the degeneration of your intervertebral discs or joints.

Looking down at the computer or playing with the phone

Bending forward, hunching over, and looking down at the computer, this typical "ape-man posture" will make the shoulders and neck overly tense, put a lot of pressure on the lumbar spine, cause premature degeneration of the cervical spine, and even suffer from a herniated disc. When using a computer, it is recommended to keep your back as straight as possible and look down at the computer about 15 to 20 degrees. When playing with your mobile phone, it is recommended to hold the phone up and keep it as level with your eyes as possible.

When sitting, the body is leaning forward with the back hanging in the air

Many people like to lie sideways on the sofa or bend their bodies forward when sitting. This bad sitting posture will put a great burden on the lumbar spine. It is recommended to sit with your buttocks as far as possible, with your back flat against the chair back, or use a lumbar cushion, and place your feet flat on the ground.

Walking with hunched back

When walking or standing with a hunched back, the belly will bulge out in order to maintain balance. At this time, the strength of the upper body will press on the lumbar spine. This can easily cause back pain, lumbar bone spurs or slippage, and the knees are more prone to aging in the long run. It is recommended to wear less high heels and look up and straight ahead.

Sleeping on your stomach

This will increase the pressure on the lumbar and cervical spine. Li Linjian suggested that people with back pain or neck pain should not sleep on their stomachs, but should lie straight or on their sides. Choose a pillow of moderate height so that the cervical vertebrae will not be suspended in the air. Also avoid a mattress that is too soft, otherwise it will not be able to support the spine.

Sitting on the bed reading

Many people like to lean their heads and backs against the head of the bed, lay their legs flat, and read a book while sitting or lying on the bed before going to bed. This posture is very harmful to the spine, pelvis and knees. It is recommended not to read for more than 15 minutes before going to bed, or change to a posture with one leg bent and the other leg straight, and switch after a few minutes to avoid concentrating pressure on one point and causing muscle fatigue.

Wrong way to wear shoes

Bending over to put on your shoes will put a lot of pressure on your lumbar spine. It is recommended that you find a chair to sit on, or squat down to put on your shoes to avoid lumbar injury.

Getting up too quickly

Many people jump out of bed as soon as they wake up in the morning. Even young people can easily sprain their waist because their stiff muscles have not relaxed after lying down all night. It is recommended that you turn over and lie on your side when getting up, then use the strength of your hands to support your upper body, then move your feet out of the bed, place them on the floor, and slowly get up.