Start your day with stretching movements, choose shoes that support your feet, sit in the correct posture and reduce time spent using the phone to help limit spinal damage.
The spine is an important part of the body, helping to bear force and keep the body upright and steady. The spine also contains elements such as the spinal cord and peripheral nerves that control the function of many other organs in the body.
The spine is the main pillar, participating in all daily activities of the body, so it is very susceptible to injury due to overexertion, poor posture, accidents or diseases. The spine has a natural curvature, but most people tend to lean forward, causing hunchback and increasing pressure on the spine. If you often have back pain, pay attention to the 5 things below every day to adjust your spine posture to avoid further damage.
Stretch your muscles
Take a few minutes each morning to stretch, as basic habits can have a big impact on the rest of the day and how your spine feels. After a night of lying in bed for 7-9 hours, the body really needs exercise. Start the day with a few gentle shoulder rolls, then move on to touching your toes and standing forward bend. Finish the exercise quickly by stretching your arms above your head.
Reduce screen time
A person may look at, touch, swipe, or click a smartphone screen many times per day. Head-down posture when using electronic devices can cause the cervical vertebrae to bear more body weight. Taking a break from smartphone use for just a few minutes a day can make a difference to your spine.
Choose appropriate footwear
The feet are the foundation for the entire body. Wearing loose or ill-fitting shoes can harm the lower back and spine. Avoid wearing high heels of 7 cm or more, as this causes the feet to be in a downward sloping position, the body weight is concentrated forward, and the feet are subjected to greater pressure than usual. In addition to outdoor shoes, consider indoor shoes as well. The shoes have anti-slip rubber soles to support the feet.
Think before sitting
Many people spend most of their day working, watching TV, eating, etc. Set a reminder on your phone to get up every 30-45 minutes. How you sit also affects spinal health. The correct posture is to keep your back close to the chair, with your lower back touching the edge of the chair. Keep your spine straight, making sure your weight is evenly distributed, not leaning to one side or leaning forward. Place your feet on the floor, avoid crossing your legs.
Sitting for too long and with poor posture is a common cause of spinal damage. Image: Ngoc Pham
Practice deep breathing
Deep breathing is related to the spine. When sitting or bending over, the diaphragm contracts, putting pressure on the chest as you inhale and exhale. But when you stand, you can breathe through your diaphragm, lengthening and expanding your spine, allowing your upper and lower back to stretch.
Deeper breathing is not only important for the spine but also for overall health. Research shows this can make you feel more relaxed, reduce stress, and focus on the positive things in life.
Spinal diseases are easily misdiagnosed due to diverse but atypical symptoms. In the early stages, the disease often only causes mild pain that makes the patient subjective. Therefore, people should proactively adjust their living habits to protect their spine and see a doctor immediately when there are unusual signs such as back pain, limited movement…