If you cross the street against a red light, it’s likely to end in tragedy. That’s why everyone who uses streets, roadways and highways, both pedestrians and drivers, know and stick to the rules of the road. Unfortunately, there are no traffic lights for your spine. No yield signs or caution lights to signal danger or sound a warning alarm. That’s why we often violate the “Rules of Spine Movements” which are unchangeable and can help keep the primary support system of our body healthy.
To understand what spine movements are correct, you need to keep in mind what its natural curvatures are like. On the outside, or externally, you can see three parts of the spine, with curvatures in each section going in opposite directions. The curves in the neck and in the lower back are directed forward and the curvature of the thoracic spine is directed backward. Due to these smooth curves, the spinal column is able to absorb the vibrations and axial loads that walking and working while standing inevitably cause.
When these curves are habitually abused, for example, by sedentary work or by heavy lifting, the spine is placed under an extreme amount of stress, leading to muscle spasms. If the load placed on the spine exceeds the limit of spinal tissue strength, then damage can occur. The end result of this is herniation of intervertebral discs or the development of articular cysts.
“Rules of Spine Movements” applies to basic daily activities: sleep and rest, travel, housekeeping, etc. Short explanations and pictures will help you remember these rules and easily apply them to your own situation.
General rules of spine movements
You have to keep your back and lower back straight and balanced. Plan complicated moves beforehand. If you cannot lift or carry a load by yourself, ask someone to help you. Change your position often; do not stay in one position for a long time. Be steady in a standing position and while lifting a load. Avoid twisting in your lumbar spine. To do this, twist on your feet, and turn your entire body.
Keep your abdominal muscles a bit tensed while working and while lifting. While lifting and moving a load, hold it as close to your body as you can. Remember to keep your spine in a balanced position while lifting a load or when trying to reach it. If you doubt the state of your spine health consult with your doctor. These rules allow you to participate in physical activities, and at the same time help you avoid spinal trauma and injuries.
Many of us start out too aggressively with physical exercise, or else we do the opposite and get no exercise at all when we have back pain. When back pain exacerbates, the best and the easiest path is to follow the rules and principles of the right movements, because violation of these rules intensifies pain. It’s just as important to continue following these rules during the period of recovery.
Follow only these new, correct, and healthy habits. Try to follow them especially when your usual activities of daily are being restored.
Learn the principles and rules of movements to make them your good habits now, and your defense for the future!
Read about the rules of movement for the spine during rest Here.