2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44
One simple posture can help you take the strain off your back and prevent poor posture.
When you sit, the load on your back increases by 40% or more if you slouch over a table or lean back.
On the other hand, standing in one place for a long time is also not very useful. This unevenly distributes the load and overloads the intervertebral facet joints. And if you wear shoes with high heels, because of which all support falls on the ball of the foot, the deflection in the lower back increases, which creates a load on the lumbar calving of the spine.
The horizontal position is the best option for resting and relieving the spine, but just lying on the sofa is not enough. To effectively relieve the stress accumulated during the day, you need to take a certain position.
Lie on the floor on your back, bend your knees and place your shins on a raised platform. You need to find a chair, cabinet, sofa, or other furniture that fits the height. When you put your feet on it, the angle between your lower leg and thigh should be 90 degrees.
The horizontal position will help relieve stress from the intervertebral discs, providing a rest from the merciless gravity. At the same time, the position of the legs will help eliminate the influence of the stiff hamstrings.
When you sit for a long time, the hamstrings - the biceps muscles located on the back of the thigh - become stiff and shortened. They pull the entire back line with them, the pelvis moves forward, creating a flat loin.
By placing your legs on a raised platform, you will not stretch the stiff hamstrings, but temporarily remove them from the chain so that they will not pull the pelvis forward and allow your spine to return to a natural position and rest.
Hold this position for 20 minutes, and you will feel the tension and fatigue leave the muscles. If you cannot accept this position at work, make it a habit to spend some time in this position at home.
Recommended:
How to eat for women after 40 to maintain weight and health
Eating after 40 is very important. Follow these guidelines to maintain weight and health without strict diets and grueling workouts
How to Maintain a Healthy Back When You Do Strength Sports
Life hacker offers spine exercises that should be performed by those who prefer strength training and want to avoid back problems
Workout of the Day: 10 minutes for strong abs. And no risk to the back
These static exercises will work great for your abdominal muscles and hip flexors. It will also work the shoulder girdle, buttocks and hips, back extensors
10 foods that will help maintain youth and health
In this article, we've compiled affordable anti-aging foods to help you stay fit longer
Workout of the Day: 5 minutes workout for strong abs and a flexible back
This interval training works out your core muscles well and includes movements to develop back and shoulder mobility. You will need a timer