Decalogue - Take Care of Your Spine

The spine, although relatively lightweight and flexible, is capable of supporting our body upright. It enables us to move, lift weights, and is quite resilient to injuries. If properly taken care of, it will serve us reliably throughout our life. 

Here are 10 simple rules that will help us avoid any problems with our spine's functioning:

1. Sleeping position: Utilize the lengthy period of rest during sleep to provide proper relaxation for your spine. Choose a firm but not too hard mattress, avoiding excessive sagging or stiffness. Sleep on flat beds without curves, bumps, or large pillows.
2. Stretching after waking up: When you wake up in the morning, your muscles are lazy and contracted, and your spine is not fully ready for work. Before getting up, stretch thoroughly to wake up your body.
3. Lifting weights properly: If you need to lift heavy objects from the ground, do it by squatting with your back straight. This is much safer than bending over. If the weight is too much, ask for help from another person.
4. Proper footwear: Choose well-fitted, comfortable shoes with thick and flexible soles. Limit wearing high heels or uncomfortable shoes to special occasions only.
5. Daily shopping: When returning from shopping, remember that you have two hands. Try to evenly distribute the weight of the purchases in your hands. Avoid carrying bags on one shoulder.
6. Driving a car: Adjust the car seat so that you can easily reach all necessary devices while driving. Take breaks during the journey at least once every two hours to take care of your spine and ensure road safety. If your car seat is not ergonomically designed, consider using a foam cushion to support your lumbar region. Set the headrest so that it touches the middle of the back of your head, providing increased spine protection during a collision.
7. Sitting posture: Do not sit on the edge of the chair. Lean back comfortably, keep your elbows on the table, and place your feet flat on the floor. Avoid crossing your legs. Stand up and move around every hour.
8. Household chores: During household chores, be mindful not to hunch over. The ironing board should be at the appropriate height relative to your height. The vacuum cleaner tube should be long enough for you to vacuum while standing upright. Avoid reaching for the highest shelf without a step stool, as it can strain your lumbar spine.
9. Physical activity: Stay active, move, and engage in sports. Remember, however, that the spine dislikes tennis and badminton but loves swimming.
10. Massage. Request a back massage from a loved one once a day. Even a simple and amateurish massage will improve blood circulation in the muscles around the spine, strengthening it. If you desire more, visit a professional masseur or consider getting a massage chair.