Back Health, 4S Remember (Stand, Sit, Sleep, Stimulate)
Bad posture in daily life causes back pain regardless of age. Considering the pressure of the waist spine when standing upright at 100, the seat is 135 in a chair, while the seat is 185 in a reclining position and the seat is 275 in a seated position.
To prevent back pain caused to remember the four s, good. AD, lie down, to sit down proper ‘stimulus (stimulate)’ as a spinal muscles and to maintain the right attitude of the (stand, sit, sleep).
Sit is the position where the weight of the upper body is not spread out to the lower body, but rather is concentrated in the spine, which is the most stressful position for the spine. Therefore, to reduce the burden of the spine, one must put his hips deep into the chair and straighten his back, and when he is not in the chair, the head, neck and waist must be straight in order to maintain a proper posture. Crossing one leg causes the spine and pelvis to fall apart, so avoid it consciously.
a walking or standing position (stand)It's better to keep your shoulders straight when you're taking somebody. Be stooped shoulders, the lower abdomen, come on up, the center of gravity are being contacted by force of the back of the spine and muscles in the future will cause back pain. Also, internal organs can become under pressure and cause indigestion. It is desirable to keep your shoulders and chest wide at all times, and to maintain your weight alternately when standing, so that you don't put weight on only one leg.
Lie down (Sleep) If you lie down on the side, the pressure on the waist is about three times higher than if you lie flat, so make sure to lie as flat as possible. High pillows strain neck and shoulder muscles all night, so choosing a low pillow and lying down with cushions around your knees can reduce the burden while maintaining the S-shaped spine.
At last, Muscle Activation (Stimulate)Core training, an exercise that stimulates the central muscles of the body that are positioned near the spine, helps prevent back pain. For example, coretraining is usually done by pushing up the abdomen with bare hands or exerting a push-up with the sensation of pulling the navel with the force inside the abdomen.
In addition, if you strain your abs, your abdominal pressure increases, which helps support your spine and pelvis. The hips stabilize the pelvis by applying pressure to the hips muscles so that they do not push forward or lift up. Also, if your chin is stretched forward or bent too far, the balance between your neck and head will be broken, so you should pull the chin in moderately inward and look up to about 15 degrees