Herniated discs can be influenced by posture
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Developing healthy habits and maintaining proper posture are crucial for preventing herniated discs. Given that we spend a lot of time sleeping and sitting, it's vital to practice good posture during these activities. There are numerous factors to consider for spinal health and back pain prevention, including driving, household tasks, and lifting objects. Let’s look at what actions to take and what to avoid in everyday life to help prevent herniated discs.
Disc pressure according to various postures
Lifting Objects
When picking up objects from the floor, start by squatting down, bending your knees while keeping your back and upper body as straight as possible. As you rise, use the strength in your legs to straighten your knees, avoiding any bending at the waist. This approach is crucial for protecting your spine and preventing back strain.
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Sitting Posture
It's best to avoid sitting at the edge of your chair with your hips pushed back or crossing your legs. Slouching or leaning forward should also be avoided. Instead, aim to sit in a chair that provides back support, and if you can, choose one with armrests for added comfort and stability.
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Driving Posture
Adjust the driver's seat backrest to tilt approximately 10 degrees backward and ensure that your lower back and hips are pressed firmly against the seat. While it's best to keep your upper body at a 90-degree angle, you should lean back against the seat for a more comfortable position, which reduces strain on your back. Avoid leaning forward or sitting at the edge of the seat while driving.
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Sleeping Posture
Sleeping on your back or side is typically fine, but it's advisable to avoid sleeping on your stomach whenever you can.
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Sitting on the Floor
Sitting on the floor often causes the back to lean forward, which can lead to spinal strain. Therefore, if you can, it’s advisable to avoid sitting directly on the floor.
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Brushing Posture
When brushing your teeth, avoid bending at the waist and use a cup for rinsing. Spit into the cup, then rinse your mouth with water from the cup after cleaning it.
Head Washing Posture at the Sink
Do not bend your head down to wash your hair at the sink. Instead, wash your hair while standing in the shower.
Face Washing Posture at the Sink
Avoid leaning over the sink when washing your face. It’s better to wash your face while showering.
Household Chores
When performing daily chores such as cleaning or washing dishes, it’s important to maintain proper posture. Instead of squatting to sweep or mop, opt for a vacuum cleaner or a mop with an adjustable handle. Make sure to set the handle length to match your height, keeping your back straight and your body upright. Avoid bending at the waist while standing, as this can strain your back.
Footwear
Wearing high heels or flat shoes with less than 1 cm thickness can be detrimental to back health. It's better to choose shoes with a flat sole and a heel height of approximately 2-3 cm that offer some shock absorption while walking. Additionally, height-increasing insoles are not ideal for your back.
Chair and Bed Habits
It’s better to sleep in a bed and sit in a chair rather than sleeping on the floor or sitting on the floor. When sleeping in a bed, avoid mattresses that are too hard or too soft.
Exercises Beneficial for the Back
To help prevent herniated discs, exercises like walking, cycling, swimming, and yoga are recommended. Biking can enhance the strength of your hip and lower body muscles, which support your back. However, steer clear of bikes that force you to bend excessively at the waist, and be mindful of riding on rough terrain. An indoor bike with back support is a better option.
Swimming is very effective for preventing herniated discs, especially if you’re in good health and fitness. However, be mindful of using strokes such as the butterfly or breaststroke. Additionally, stretching and core-strengthening exercises like yoga and Pilates are excellent for maintaining back health.
Importance of Lumbar Lordosis Posture
Lumbar lordosis describes the natural curve of the lumbar spine (lower back). When lifting objects from the ground or staying in a hunched position, pressure can build up on the intervertebral discs, resulting in back pain. In these scenarios, preserving lumbar lordosis can help reduce discomfort.
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When you maintain a lumbar lordosis posture, the torn inner fibers of the intervertebral discs can make contact, which aids in healing. Additionally, keeping the natural curve of the lower back allows the discs to bear over ten times the load compared to a flat back, helping to protect against disc injury. Conversely, if you adopt a forward-leaning posture, the muscles in your lower back may weaken and revert to their original position.
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