>Don’t stay still. Insufficient movement negatively affects metabolic events that are important for life, which regulate the proper nutrition of tissues and organs in the body. In an organism that does not move enough, the nutrition of certain body parts is disrupted and the elimination of metabolic wastes out of the body decreases. The most important negative result of insufficient movement is the weakness of the muscles and bones. Being active not only keeps all body functions alive, but also prevents wear, tear and loss of strength. Like all joints, the feeding of spinal discs takes place by suction-pressure pump mechanisms. Therefore, sitting or standing constantly is inconvenient for low back patients. Changing body position frequently ensures that the bone structure of the spine and discs are better nourished, thus preventing premature wear and tear.
>Keep your waist and back straight. The most comfortable and suitable for the spine is the position where the waist and back are straight. Strong waist and abdominal muscles make it easier to keep the waist straight. Therefore, regular exercise is necessary.
>Poor posture increases the hump in the back and the collapse in the waist. Permanent hump occurs in the early period.
>Do not lean forward when picking up something from the ground, squat. One of the most challenging positions for the spine is to bend forward with tight knees and pick something up from the ground. The best is to squat. In this case, since the spine will remain straight, it will be less strained.
>Do not lift heavy objects for you. Lifting heavy forces the discs in the lower back. Those who frequently complain of low back pain should not carry heavy loads. If it is necessary to carry a heavy load, the item should be carried as close to the body as possible, even leaning on it.
>Divide the weights you are carrying and keep them close to your body. In this way, since the load on the spine will be evenly distributed, the discs will not be forced in one direction.
>Keep your back straight while sitting and lean your back on something.
>This is important for people who spend most of their time sitting, those who work at a desk all the time, and those who have to drive constantly. Those who have to sit at the desk all the time should put a small elevation or chair under their feet and rest their arms on the sides of the chair. Change positions frequently while sitting.
>Do not keep knees tense while standing. High-heeled shoes also force the spine as they will hollow the waist. Shoes with soft heels and soles and low heels should be worn.
>Legs should not be stretched while lying down. A small cylindrical pillow placed under the knees helps a lot when lying on your back. A pillow should be placed between the knees when lying on your side. Lying prone is not a suitable position for those with low back pain.
>Do sports, for those who have the opportunity, swimming is the most ideal sport for low back pain. (freestyle, backstroke) Also brisk walking and cycling can be done.
>Exercise the spine muscles regularly. This happens with regular exercise. These exercises should never be done forcefully or hard.
