1. Sleeping posture
The bottom cushion of the bed should be strong and lie flat when sleeping. Put a pillow under your knees to bend your knees and hips. This posture can flatten your back.
You can also bend your knees and lie on your side (fetal position). Put a pillow between your knees to relieve the pressure on the inside of your knees.
Don't sleep on your stomach, it will form a "concave back" posture, which will increase the pressure on the plane joints and cause pain. If you are used to sleeping on your stomach and can't get through, put a pillow under your pelvis (not your abdomen) and flatten your back.
get up
(1) Turn to the landscape position.
(2) Support the upper body with arm strength and sit up slowly.
(3) Slip your feet off the bed.
Don't sit up straight from the prone position, you may strain your back muscles.
sitting position
When sitting, the pressure on the back is 30% more than other parts. So if you sit for too long, it may cause back pain.
(1) Don't be listless when sitting.
(2) However, it is impossible to have an upside-down without support, as in the army.
(3) Choose a chair with armrests and a slightly backward backrest. If you sit in a chair without a backrest, your back muscles must always try to support your spine. This can lead to fatigue and pain.
Use OBUSFORME patent backrest to support the back column, improve sitting posture and increase comfort. Besides, OBUSFORME's back pain can also support your hips and thighs, so it makes you sit more comfortable.
(1) Support your shoulders and neck with chair armrests.
(2) The knees should be higher than the hips and the back should be straight. Of course, you can cross your legs, but you'd better use a footstool or a thick phone book.
(3) Change posture frequently, get up and walk around to reduce the fatigue of the spine.
(4) When sitting at the table, pull the chair under the table and keep your body as close as possible to the work at hand.
(5) When reading or writing, put your elbow on the table to support your spine. When reading, put books or magazines in front of you, don't bend over to read. Bookshelves can help you put what you read in the right place.
(6) If you work in front of the computer, pay attention to whether the screen and your sight are horizontal. If so, it can reduce the pressure on the neck, shoulders and back. Putting what you want to type on the typing rack can help you keep this correct posture.
(7) Put the work to be done within reach, so that you don't have to bend over or bend over often.
(8) When making a phone call, you must support the arm holding the receiver. Don't put the receiver between your chin and your shoulders. At the same time, change your hearing every once in a while to reduce the load on your neck and shoulders. If you make frequent phone calls, it will be helpful to switch to a hands-free headset or walkie-talkie.
(9) Don't twist your body when sitting in a chair. Keep your hips and feet in the direction you want to go, then move your whole body together.
(10) If you have to bend down to pick things up, remember to sit on the edge of the chair, with one hand on the table or armrest and one foot in front of your body to support your back.
4. When driving
Back pain is also often associated with bad posture when driving or in a car.
(1) When driving, pull the chair closer to the steering wheel so that the knees are higher than the hips; This posture will flatten your back.
(2) lean back and don't lean forward.
(3) When driving for a long distance, you should get off more and stretch your muscles.
5. When getting on and off the bus
(1) When getting off the bus, turn your whole body outwards and get off after your feet touch the ground.
(2) The same is true when you get on the bus. Just reverse the procedure. Sit with your back to the door first, and turn your feet with your body to avoid twisting your back.
(3) When getting on and off, remember not to twist your back.
stand
The structure of the spine itself allows people to stand without spending too much effort and feeling uncomfortable.
Back pain is often related to posture, such as a particularly concave back (causing lumbar lordosis). Correct posture makes the weight evenly distributed to all parts of the vertebrae, thus reducing the pressure on the spine itself, especially the plane joints.
One way to practice good posture is to stand against the wall. Once you get used to it, you don't have to lean against the wall.
(1) Stand with your back against the wall, raise your head, put your chin away, relax your shoulders, and naturally hang your arms at your sides.
(2) Tighten the muscles of the buttocks and abdomen to keep the pelvis flat.
(3) Keep your feet parallel and your toes forward.
When standing (such as washing dishes, ironing clothes, working on the workbench), put one foot on the mat, keep the correct posture of the pelvis and straighten your back. Change posture frequently to avoid fatigue.
(1) Don't stand bent over, it will cause great load to cartilage and back muscles.
(2) Don't twist your body when turning around. You should move your whole body in the same direction.
(3) Don't keep the same standing posture for a long time.
(4) Try to avoid wearing high-heeled shoes, because high-heeled shoes will increase lumbar lordosis, put pressure on planar joints and cause back pain.
7. A short break when standing for a long time
Squat down with your back against the wall. It will be more comfortable to put your hands on your knees, and you can hold the back of your chair to keep balance when you stand up.
* But if you have knee problems, don't take this squat posture.
8. Bend over, lift weights and move things
Bending down to lift weights will increase the burden on the back and may also cause serious back injuries. The heavier something is, the more likely you are to hurt yourself. However, even if you just bend down to pick up a feather, it may hurt your back.
(1) Spread your feet, stand firm and maintain good support.
(2) Contraction of abdominal muscles to maintain a correct pelvic posture.
(3) Bend down from your knees, lift things with the strength of your legs, and keep your back straight. If there is something wrong with your knee, don't bend down to lift things. You can pick up light objects with long-handled clips.
(4) Put your arms on both sides so that the weight is evenly distributed on both sides.
(5) Grasp the object with both hands.
Don't move things by yourself, ask for help!
When you move something, it is close to your body.
When lifting something, try to balance it with two things of the same weight.
When the weight of both sides is different, the unbalanced spine will produce uneven pressure, which will cause back injury. This problem often happens if your handbag or briefcase is too heavy.
9. Reach for something from a height
Reaching for something from a distance, especially from a height, often causes pressure on the neck and back. Don't reach for things or put things on your head.
Help you with a ladder or footstool.
10. Push-pull action
Pushing is safer than pulling. Try to avoid pulling.
(1) One foot forward.
(2) The pelvis is tilted to tighten the abdominal muscles.
(3) Keep your back straight and don't bend over.
(4) Get close to the object to be pushed, and push with the strength of your body.
If it is heavy, it is safer to face in the opposite direction. Back against the object and push with the strength of your legs.