Ten tips for white-collar women's back health care

A healthy spine can not only make you look more upright, but also relieve you from the distress of back pain. Here are ten ways to keep yourself healthy and away from illness.

1. When standing

When we stand, the spine bears all our weight, so the standing posture is very important. A normal spine has a certain curvature. Keeping and maintaining the normal curvature can reduce the pressure on the spine, so it can relieve back pain. When we need to stand for a long time, we can take turns putting one foot on a footstool about 20 to 30 centimeters high, which can reduce the pressure on the back.

2. When sitting or standing

White-collar ladies spend most of their time sitting on chairs at work, so sitting posture is very important. When sitting, the back must be supported by the chair back. It is best if the chair back has a slightly protruding arc to support the back. In addition, you can place your knees slightly higher than your hips to reduce the pressure on your spine. Do not maintain a posture for more than an hour and then move your body slightly, which can also help improve your back health.

3. When taking items from heights

When reaching for items placed high up, always stand on a footstool to reduce the possibility of spinal injury.

4. When moving things

Please remember to push as much as possible and pull less. When you are ready to push something use your arms and feet to initiate the pushing force.

5. When lifting heavy objects

When you need to lift a heavy object, half-kneel on one foot and keep your body as close to the object as possible. Keep your back straight and remember to use the strength of your feet to reduce the pressure on your back.

6. When moving items

When carrying items, it is easier to carry them in two small bags rather than one large bag, and try to keep items close to your body to reduce the pressure on your spine.

7. Sleeping

When lying down, the pressure on the spine is the smallest, so proper rest can also help relieve back pain. Placing a pillow under the knees when lying flat or placing a pillow between the feet when lying on your side can help relieve pressure on the spine.

8. Control your weight

Remember that your spine bears your entire body weight. A good way to reduce the stress on your spine is to maintain your standard weight. Imagine yourself carrying a 50-kilogram sandbag and a 100-kilogram sandbag, and then think about how many kilograms of sandbags you want your spine to carry? Ideally, try not to exceed your standard weight by more than 5 kilograms to keep you healthier.

9. Quit smoking

According to statistics, smokers suffer from back pain two to three times more often than non-smokers, because the nicotine in cigarettes causes the capillaries to constrict, thereby reducing the nutrients that nourish the spine, and the function of the intervertebral discs of the spine gradually degenerates, causing pain.

10. Mild back pain

When you have mild back pain, it is a warning signal and must be taken seriously. See a professional doctor to prevent the problem from becoming a bigger problem.

Modern people’s life requires not only living long, but also living with high quality. A healthy back not only allows you to move freely and lightly, but also prevents your cardiopulmonary function from deteriorating due to sufficient exercise. In addition, if you really have back pain, don't neglect to find a professional to help you solve the problem as soon as possible, so that you can be healthier and more energetic.