Low back pain has become a worry for more and more people. Nowadays, office workers are always busy, completely ignoring their own health problems for work, which often leads to backache. So how should we relieve low back pain? The following small series introduces five effective ways to relieve low back pain.

1. The upper body should keep the neck upright, which can support the head, the shoulders naturally droop, the upper arm is close to the body, and the elbow is bent 90 degrees. Operate the keyboard or mouse to keep the wrist as horizontal as possible. The center line of the palm and the center line of the forearm should be kept in a straight line. The waist of the lower body is straight, the knees naturally bend 90 degrees, and the sitting posture with both feet on the ground is maintained.

2. You must choose a desk and chair with ergonomic design, use a special computer chair, and sit on it to follow the "three right angles": the knee under the computer desk forms the first right angle, the thigh and back form the second right angle, and the arm forms the third right angle near the elbow joint. Lean your shoulder blades against the back of the chair, put your shoulders down and keep your chin away from your neck. Look straight at the center of the computer screen, preferably with a supported chair back and armrest, and the height can be adjusted.

3. Flying a kite: When flying a kite, you can hold your chest out and look around, which can maintain the muscle tension of cervical vertebrae and spine, keep the elasticity of ligaments and the flexibility of spine joints, help to enhance bone metabolism and enhance the compensatory function of cervical vertebrae and spine, and prevent the degeneration of vertebrae and ligaments. It is indeed a good way to prevent and treat cervical spondylosis left by our ancestors.

4. Swimming: Because the head is always raised when swimming, the neck muscles and waist muscles are exercised, and people do not have any burden in the water and will not cause any damage to the intervertebral disc, which can be regarded as a relatively comfortable way of cervical spine exercise.

5. When using the computer, you should rest for 5 ~ 10 minutes every hour, do soft exercise or local massage, and at the same time develop regular exercise habits, and do stretching and muscle strength training for shoulders, neck and upper limbs to increase softness and muscle strength.