<Helpful Tip> Protect Your Spine Health

 

The spine becomes more important as you age!!

 

 

 

In the past, I used to experience back pain or spinal discomfort in my 50s and 60s.

Recently, even people in their 20s are experiencing back pain.

 

I also need to hug my child every day, and as I do so, I can feel that it puts strain on my spine.

I learned about ways to maintain spinal health.

 

I wanted to share this, so I wrote itㅎㅎ

 

And once it worsens, if proper treatment isn't given, it will keep recurring, so let's protect our health in advance~

 

 

 

Before getting into the tips,

 

 

Shall we do a simple self-diagnosis for a herniated disc?

 

 

 

When bending forward or lifting your leg, you experience pain in your lower back.

 

Only the edge of one pant leg touches a lot.

 

When walking only on the toes or heels, proper walking is not possible or pain persists.

 

A feeling of paralysis or weakness in the legs persists.

 

When lying down and lifting the leg, a radiating pain spreading to the buttocks or leg is felt.

 

When standing, the pelvis appears tilted or the body looks leaning.

 

 

If the symptoms described above recur, you should visit a hospitalㅠ.ㅠ

 

 

 

 

 

1. Maintaining proper posture

Of course!! But there are things that are not well followed...

 

• Lower back pain often originates from poor posture, so maintaining proper posture is essential.
• Straighten your lower back so that the spine can maintain its natural curve.
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1) When holding a baby

 

In my case, when holding the baby, it's important to keep as close to the child as possible, maintain balance on both sides, and hold them gently and slowly.

Additionally, if you have a weak back, it's better to support from behind rather than leaning forward.

Carrying it forward puts strain on the waist and affects the spine, but lifting it backward helps maintain body balance, allowing you to hold the weight.

 

 

2) When using the computer

 

Positioning the monitor about 15 degrees below eye level can help improve the habit of jutting the neck forward.

 

 

 

 

3) When lifting objects

 

• When lifting heavy objects from the floor, bend your legs completely and squat down to pick up the item.

 

4) When doing household chores

 

When vacuuming, extend one foot forward to prevent bending your waist.

Adjust the height so that your gaze does not look too downward while doing the dishes.

Use a mop bucket that allows you to stand while mopping instead of kneeling on the floor.

 

1. Walking exercise
2.  

• Just walking well strengthens muscles and joints, and by restoring normal spinal curvature, it helps prevent issues like herniated discs.
• Good for office workers who sit or stand for long periods
• Good for early-stage lumbar disc herniation patients

 

 

1. Reduce smartphone and computer usage
2.  

• Joints, muscles, and ligaments are in a relaxed state and receive the greatest impact when suddenly moved.
•  
•  
• Stretch regularly throughout the day
•  

• • The discs in the spine lack blood vessels, so their internal cells need to move periodically to supply nutrients and oxygen.
  • Every 30 minutes, stretch your arms and do about 3 minutes of marching in place and calisthenics.

   

   

• Use a neck pillow to maintain the natural C-shaped curve of the cervical spine.

   

  I often use the Wave Pillow I am using to relax my neck.

  

   

   

  This is the final, really great tip!!

   

  Addressing the root cause actually takes a long time!

  Especially for posture correction!!

  I believe that even just stretching or at least loosening up the tense neck or spine can help maintain health.

   

  The stretching and exercises I do are

   

  It's an exercise called SNPE.

   

  SNPE exercise is a self-exercise method that restores the original posture through personal effort, correcting crooked posture and spine.

   

  Among them, Wave Pillow!!

   

   

   

  

   

  

   

  https://youtu.be/qpWpk-t7gIc

  It seems difficult to explain in writing, so I am attaching a video^^

   

  

   

  Place the wave pillow vertically along your spine and perform the exercise! After doing so, you will feel a refreshing sensation in your spine.

   

   

  And it also helps alleviate turtle neck.

  I lie down like that for about 10 minutes before going to bedㅎㅎ Then the tension loosens up a bit!!

   

   

  

   

  https://youtu.be/qUSBtgN9ABY

  I am attaching detailed exercise instructions as well.

 

 

Currently, those with very tense neck muscles...

People with back pain!!

I think stretching is the most important.

Even just five minutes before bed

You will feel refreshed the next day 😎