It is important to understand good and bad postures for lumbar disc health.

 

Maintaining good habits and proper posture is essential for preventing herniated discs. Since we spend a significant amount of time sleeping and sitting, it's important to maintain good posture in these activities. There are many things to consider for spinal health and preventing back pain, such as driving, household chores, and lifting objects. Let’s explore what to do and what to avoid in daily life to prevent herniated discs.

Disc pressure according to various postures

 

Lifting Objects

When lifting objects from the floor, adopt a squatting position by bending your knees while keeping your back and upper body as upright as possible. Then, as you stand up, straighten your knees while using the strength of your legs rather than your back. It is very important to avoid bending at the waist while straightening your legs to lift the object. This technique helps protect your spine and prevent strain on your back.

 

 

Sitting Posture

It is not advisable to sit at the edge of the chair with your hips pushed back or to cross your legs while sitting. You should also avoid slouching or leaning forward. Always try to sit in a chair that has back support, and if possible, use a chair with armrests for added comfort and support.

 

 

 

Driving Posture

Tilt the backrest of the driver's seat about 10 degrees backward and sit with your lower back and buttocks firmly against the seat. It's ideal to keep your upper body upright at a 90-degree angle; however, instead of tensing your muscles to maintain this position, lean back against the seat for a more relaxed posture, which puts less strain on your back. Avoid leaning forward while driving or sitting at the edge of the seat.

 

 

 

Sleeping Posture

Sleeping on your back or on your side is generally acceptable, but it's best to avoid sleeping on your stomach whenever possible.

 

 

Sitting on the Floor

When sitting on the floor, it’s common for the back to lean forward, which can put strain on the spine. Therefore, it’s best to avoid sitting directly on the floor if possible.

 

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

For daily tasks like cleaning and washing dishes, maintain good posture. Avoid squatting to sweep or mop the floor. Use a vacuum cleaner or a mop with a handle. When using these tools, adjust the handle length to suit your height, keeping your back straight and your body upright. Standing while bending at the waist is not good for your back.

 

Footwear

High-heeled shoes and flat shoes with a thickness of less than 1 cm are not beneficial for back health. Opt for shoes that have a flat sole, with a heel height of about 2-3 cm, and provide some shock absorption while walking. Height-increasing insoles are also not good 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

Recommended exercises for preventing herniated discs include walking, cycling, swimming, and yoga. Riding a bike can strengthen the muscles in your hips and lower body, which support your back. However, avoid bikes that require excessive bending at the waist, and be cautious of riding on uneven surfaces. The use of an indoor bike with back support is preferable.

Swimming is highly beneficial for preventing herniated discs if you are healthy and fit. However, be cautious with strokes like the butterfly or breaststroke. Stretching and core-focused exercises like yoga and Pilates are also excellent for back health.

Importance of Lumbar Lordosis Posture

Lumbar lordosis refers to the curvature of the lumbar spine (lower back). When lifting something from the floor or maintaining a hunched position, pressure can be placed on the intervertebral discs, leading to back pain. In these situations, maintaining lumbar lordosis is effective in alleviating discomfort.

 

When maintaining lumbar lordosis posture, the torn inner fibers of the intervertebral discs come into contact with each other, promoting recovery. Furthermore, when the natural curve of the lower back is maintained, the discs can withstand more than ten times the load compared to a flat back, helping to prevent disc damage. Therefore, If you maintain a forward-leaning posture, the muscles in your lower back will weaken and naturally return to the original posture.

 

 

 

 

 

 

 

 

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