Persistent suffering from 'lumbar and neck disc issues'... 3 simple everyday prevention methods

Avoid maintaining the same position for a long time... change your posture regularly.

Use the chair backrest to maintain the lumbar C-curve.

 

Disk disease, once the representative degenerative disease of the elderly, has long since become a 'national disease' that affects people of all ages and genders.

Due to the computer-centered work environment and the rapid spread of smartphones.

 

There is a common misconception that surgical treatment is unavoidable for diseases related to neck and back discs.

However, regardless of whether surgery is needed, orthopedic specialists agree that maintaining proper posture in daily life is essential for preventing and overcoming disc problems.

Learn about three lifestyle habits that help prevent and overcome disc problems.

 

▲ Regular posture changes

What is the best posture for the disc among lying down, sitting, and standing?

Strictly speaking, the answer is 'none'.

Experts generally agree that maintaining a single posture for a long time, whether lying down, sitting, or standing, can lead to many side effects such as excessive shortening of the muscles around the lower back.

 

Therefore, to prevent disc diseases, it is good to change your posture regularly during work and rest.

For example, office workers can set alarms every 1 to 2 hours and get up from their seats to stretch.

 

▲ Correcting the slouching posture

Orthopedic specialists unanimously point out a posture as the main cause of disc disease.

☆This is a posture where you immediately bend or lean your neck or waist forward.

The problem is that bending the neck or waist in daily life occurs more frequently than expected, making correction difficult.

 

To straighten your neck and back, you need to start by changing your surrounding environment.

Items frequently used, such as bowls, cutting boards, and electric kettles, should be placed above waist level to minimize bending your back.

It is recommended to stack books or similar items under the stand of the computer monitor so that when sitting upright with a straight back, the monitor is positioned slightly above eye level.

There is also a method of using tongs about the length of a leg to pick up tissues or other items from the floor. In short, you should reflect on when you tend to bend your waist or neck forward in daily life and research ways to minimize this.

 

▲ Actively utilize the chair backrest

Sometimes, people sit on chairs without backrests, claiming they will straighten their backs on their own while working.

However, in this case, care should be taken as maintaining an upright posture may place excessive stress on the erector spinae and other muscles around the lumbar spine.

Even this, if attention is diverted from the posture even for a moment, tends to revert to the original slouched position.

 

To maintain good posture for a long time, it's better to actively use the chair's backrest.

Push the hips all the way under the backrest and maintain the shape of the lower back along the C-curve of the backrest.

If there is no C-curve on the chair backrest, placing a round cushion between the waist and the backrest is also an option.