4 golden ideas to say goodbye to sore back

Improve "posture"

Maintaining the same sitting posture for a long time will definitely cause back pain; but if there are problems with the location of your computer, the height of your desk and chair, and the "work schedule", it will undoubtedly make the situation worse.

Reposition the computer monitor The computer monitor should be in front of your line of sight and try not to tilt left or right. The height of the display should be kept level with the line of sight or slightly higher.

Replace your office chair. Don't choose one that is too soft for comfort.

It is best to have a certain arc on the back of the chair, so that when maintaining a upright posture, the waist and back can naturally fit the back of the chair. Dr. Zhou suggested that although the old-fashioned wooden chairs lack appearance, they are the ones that are the most likely to cause problems with your back.

Adjust your "office schedule": Do you immerse yourself in writing a report and sit there for 3 hours without realizing it? You should know how to remind yourself to change your sitting posture from time to time, and stand up and stretch once in a while.

Suggestion: If your personality is really too "focused", Dr. Zhou's suggestion is to ask a friend who understands computers to make a simple little software for you! Every half to an hour, a reminder box pops up on the computer screen-it's time to stand up and bend your neck, or walk a few steps to get a glass of water.

Exercise, exercise again

Dr. Zhou advocates that people who are accustomed to sitting in the office should usually perform some slower-paced exercises that can effectively move every joint. Traditional methods include eighteen practices and Tai Chi, but you can also try today's fashionable yoga. The most effective exercise is swimming. The muscles of the neck and waist are exercised, and it will not cause any burden or damage to the intervertebral disc in the water. It is the most comfortable and safe method to exercise the cervical spine.

Now do class exercises

Children have their own inter-class exercises, and office people should also develop the habit of "stretching their muscles" at regular intervals. Dr. Zhou introduced the following actions.

1: Touch your fingers on your shoulders and turn your arms back and forth in a rice shape;

2: Stretch your arms and swing your shoulders back and forth greatly;

3: Keep your head upright, slowly lift your shoulders, as close to your ears as possible, and then slowly lower it down, repeating this many times;

4: Hold the palm of your hand on your waist and try to walk backwards, which also helps to exercise the back muscles;

Five: Hold the table with your hands, twist your waist left and right, and then do the movement of kicking up and down.

Recommendation: If your shoulders and back are already sore, you can use some ointment such as Votalin or chili paste; if you still cannot relieve it, you should see a doctor immediately, rather than taking any health care products on the market that claim to improve cervical problems.

Find the acupuncture point and press it

Dr. Zhou believes that you should not easily try the techniques on the market such as "pulling" your arms. Of course, it is okay to massage your feet occasionally and do a full-body massage to relax the soft tissue.

If it's a little unsightly to do strenuous movements in the office, pressing your own acupuncture points a few times will also help improve the fatigue of your neck and back. Our own techniques are naturally incomparable to those of professional doctors, but if we press on the indicated position to feel sore and swollen, we should find the right acupuncture point and massage it 50 times with moderate severity.

Fengchi Point: Fengchi Point is located in the depressions on both sides of the posterior margin of the neck, between two muscles. Rubbing and pressing Fengchi for one minute can relieve symptoms such as dizziness caused by cervical pressure.

Hegu point: Use the horizontal stripe of the first joint of the thumb of one hand to align it with the edge of the tiger's mouth of the other hand, then flex your thumb and press it, and the position where the fingertip points is Hegu point. Pressing the Hegu point can relieve headaches and eye pain that often occur in sedentary offices.

Zusanli: Zusanli is on the outside of the calf, three inches below the knee. Stiffness and soreness in the waist, and even stomach discomfort caused by sitting for a long time, can be adjusted to some extent by massaging Zusanli. (Internship Editor: Zhang Xing)