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Methods to Protect Waist Health: 10 Golden Rules and Correct Posture Techniques

10 GOLDEN RULES TO PROTECT YOUR BACK HEALTH Do not remain inactive. Keep your waist and back straight. When picking up something from the ground, do not lean forward, crouch down. Do not lift objects that are heavy for you. Divide the weights you carry in half and keep them close to your body. While sitting, keep your waist straight and get support from somewhere with your back. Do not keep your knees tense while standing. When lying down, bend your legs, do not keep them tense. Free […]

10 GOLDEN RULES TO PROTECT YOUR BACK HEALTH

  1. Don't stand still.
  2. Keep your waist and back straight.
  3. Do not lean forward when picking up something from the ground, squat down.
  4. Do not lift heavy objects for you.
  5. Divide the weights you carry in half and keep them close to your body.
  6. Keep your waist straight while sitting and get support from somewhere with your back.
  7. Do not keep your knees tense while standing.
  8. Bend your legs while lying down, do not keep them tense.
  9. Do sports such as freestyle and backstroke swimming, walking and jogging.
  10. Do regular strengthening exercises for your waist muscles.

REASONS THAT PREPARE THE GROUND FOR WAIST PROBLEMS

1. Challenging living and work habits:

  • Reaching up with a heavy load.
  • Working on a bench that is too low or too high.
  • Sitting without support.
  • Lifting the distant object.

2. Inappropriate bedding:

  • A very hard mattress leaves the lumbar region unsupported.
  • Very soft mattress increases the waist curve.

3. Accidents.

4. Loss of flexibility.

5. Decreased physical fitness.

6. Other causes:

  • Problems related to birth.
  • Metabolic problems, infections, tumors.
  • Psychosomatic problems.
  • Smoking and stress.

PROPER POSTURE

Never do:

  • Do not sit slackly or leaning forward.
  • Do not bend forward from the waist while doing work.
  • Do not sit in the same position for a long time.

Do:

  • Sit close to the desk while working at it.
  • Your feet should be flat on the ground while sitting.
  • There should be lumbar support on the back of your chair.
  • Use lumbar support when driving.

FEATURES OF SUITABLE WORKCHAIR

  1. Hydraulic control system.
  2. Adjustable backrest.
  3. Forward and rearward movement pivots.
  4. Adjustable seat.
  5. Movable support part.
  6. Back support that protects the natural lumbar curve.
  7. Adjustable seat height.
  8. Seating surface that can be tilted forward.

SLEEPING POSITION

Don't:

  • Do not use bearings that change shape.
  • Do not lie in the same position for more than 7-9 hours.

Do:

  • Choose a mattress of suitable hardness.
  • The bed should be wide.
  • When getting out of bed, turn on your side, sit down and stand up.

STANDING POSTURE

Don't:

  • Do not wear shoes with very high heels or completely flat shoes.
  • Do not stand in the same position for a long time.
  • Do not stand with loose abdominal muscles and excessive waist arch.
  • Do not work by bending forward from the waist.

Do:

  • Shift the weight between legs.
  • Maintain distance between feet.
  • Adjust the working height waist-friendly.
  • Make sure the ground is not too hard.

WEIGHT LIFTING

  • Keep your head up, protect your waist arch.
  • Keep the load close to your body.
  • Make sure the ground is level.
  • Plan ahead.
  • Do not lift the load quickly.
  • Push instead of pull.
  • Carry the load in front if possible.

Expert. Dr. Ayten Bayram

Physical Therapy and Rehabilitation Diseases

This content is for general informational purposes only. It does not constitute diagnosis, treatment, or advertising. Each application is specific to the individual and should be evaluated by your physician. It is not a substitute for medical advice; always seek professional medical opinion regarding your health condition.

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