Several commonly used methods for effectively preventing back pain

Office workers sit in front of the computer for several hours every day. If the sitting posture is not correct, it can easily lead to various problems. What methods can be used to relieve back pain for office workers who are already suffering from it? You can do ahealth self-test [SEP].Observe your posture

When the spine is in a natural upright position, it is the healthiest. Poor posture, such as sitting on a chair with your head down and shoulders down, or leaning down on a desk, can cause your spine to deviate from its normal position and put excessive pressure on your back muscles. When you sit upright, you should try your best to maintain a good posture.

Another way to help maintain good posture is to place a small pillow or cushion on the arch of the lower back while sitting, which can provide support for the lower back and reduce excessive pressure on the muscles. Especially when you are sitting on the sofa watching TV or driving long distances, remember to buy yourself a lumbar pillow and frequently change the inclination of the backrest.

Regular activity

If sitting in the office for a long time, it is necessary to stand up and move around for at least an hour. If you are unable to leave the office, try placing folders and other items in a location where you must stand up to access them, or consciously stand up to answer the phone and take a walk during lunch breaks.

stretching the Back

For people working at a desk, stretching the back can prevent and reduce back pain. Stand up straight every 15 minutes while working, place your hands on your lower back, and lean back. When stretching, the movement should be slow and steady.

Properly lifting items

Lifting a box or a bag of food can cause back pain. When you lift something, bring it as close to your body as possible. Do not straighten your arms or bend down to pick up items. Try to keep your back vertical and then bend your knees to squat down and pick them up. Don't overweight your handbag. If you are used to stuffing your handbag with magazines, cosmetics, keys, wallets, etc., please reduce the weight of your handbag. Overweight handbags can significantly increase the burden on the back and cause back pain. It is recommended that you use a backpack as it will evenly distribute the weight on your back.

Exercise while sleeping

Place a pillow under your knees when lying flat to ensure that your neck and spine are at the same level; If lying on your side, keep your knees bent. But in any case, a low thickness pillow must be used, as a high pillow will force the neck to form a certain angle upwards, causing the spine to bend. One way to prevent back pain is to maintain an ideal weight. If you are overweight, your muscles will be in poor condition. It is recommended to engage in 20-30 minutes of aerobic exercise four times a week and pay attention to dietary structure, eating more low-fat and nutritious foods.

Details can be found in the Health Self Testing Topic http://exam.fh21.com.cn/jkzc/ .