4 ways to help young people protect their spine

Experts advise young people to sit with a straight back, avoiding slouching, and keeping their shoulders open when studying or working. Both feet should be flat on the floor, and the head should form a 90-degree angle, according to the health website Healthline (USA).

Sitting in the wrong position for long periods of time can easily cause back pain.

In addition to maintaining correct posture when sitting, young people who want to protect their spine also need to apply the following methods:

Combine many effective exercises for a healthy and flexible spine

Regular exercise helps maintain optimal physical condition. For a healthy spine, exercisers should incorporate strength and endurance exercises such as running, walking, cycling, or swimming.

These exercises will help strengthen and improve the flexibility of your back and abdominal muscles and reduce pressure on your vertebrae. Studies show that regular exercise can help reduce back pain, neck strain, and herniated discs.

Be careful when lifting heavy objects.

When working or exercising, young people need to pay attention to their posture and the position of their force application. If the heavy object is on the floor, bend your knees instead of your back when bending down. When lifting an object, use mainly your biceps strength, keeping your back straight to reduce pressure on your spine.

In addition, lifting heavy objects should be done gently, avoiding jerking or bending too low as this can easily cause spinal injury.

Appropriate table and chair height

Work and study desks and chairs should be arranged at a height that is suitable for the body. For example, the desk should be at a suitable height, with the elbows forming a 90-degree angle. The computer screen should be placed at eye level and slightly tilted downwards to reduce strain on the neck. For chairs with backrests, people should use a small pillow or cushion to support the lower back. This will help prevent lower back pain.

Adjust your posture when using the phone

When using a phone, people should hold the screen at eye level to avoid tilting their head too far forward. This posture strains the cervical vertebrae and can easily cause pain and discomfort.

In addition, young people should avoid sitting in one position for too long while using their phones; instead, they should stand up and walk around occasionally, according to Healthline.

Source: https://thanhnien.vn/4-cach-giup-nguoi-tre-bao-ve-cot-song-185241218185455227.htm