Office white-collar workers don't know if they feel this way. Whether writing, doing housework or driving, back pain will suddenly attack you without your awareness. You must take preventive measures as soon as possible.

Observe your posture

The spine is healthiest when it is in a natural upright state.

Bad posture, such as sitting in a chair with head down, shoulders drooping and lying on a table, will make the spine deviate from its normal position and cause excessive pressure on the back muscles. When you sit, you should try your best to keep a good posture.

Give support to the back

Another way to help maintain a good posture is to put a small pillow or cushion on the arch column of the lower back when sitting, which can provide support for the lower back and reduce excessive stress on the muscles. Especially when sitting on the sofa watching TV or driving long distances, remember to buy yourself a waist pillow and often change the inclination of the backrest.

Regular activities

You have been sitting in the office for a long time, and it takes at least an hour to get up and move. If you can't leave the office, try to put folders and other items where you have to stand up to get them, or consciously stand up to answer the phone and take a walk after lunch.

Stretch your back

For people who work at their desks, stretching their backs can prevent and relieve back pain. When working, stand up straight every 15 minutes, put your hands on your lower back and lean back. Stretching should be slow and steady.

Properly lift items

Carrying a box or a bag of food may cause back pain. When you lift something, keep it as close to your body as possible. Don't straighten your arms or bend down to pick things up. Try to keep your back upright, then kneel down and pick it up. Don't overload your handbag. If you are used to stuffing your handbag with magazines, cosmetics, keys, wallets, etc. Please lighten the burden of your handbag. Overweight handbags will obviously increase the burden on the back and cause back pain. I suggest you use a backpack, which will distribute the weight evenly on your back.

Exercise while sleeping.

When lying flat, put a pillow under your knees to ensure that your neck and spine are on the same level; If you lie on your side, keep your knees bent. But in any case, you must use a pillow with a small thickness, because a high pillow will force the neck to form a certain angle upwards, thus bending the spine.

Stay healthy and slim.

One way to prevent back pain is to maintain an ideal weight. If you are overweight, your muscles will be in a bad state. It is suggested that you do 20~30 minutes of aerobic exercise four times a week, pay attention to the diet structure and eat more low-fat nutritious foods.