Last time, Xiaobu posted one
Popular science articles on cervical spine protection
Many netizens urged online updates:
"The next time I send a lumbar spine"
The knowledge you want is here!
The phrase "straighten your back" has been heard by many people since childhood, and this "password" comes with the palm of your parents slamming your back......
But have you ever found it hard to stick to a straight back and the straighter it gets, the more tired it gets?
Is it really the best sitting position to have your back straight?
As a matter of fact
The matter of making people sit up straight at every turn
It's really not the best
Let's do a test first~ Please choose the correct sitting posture in the picture below:
Image source: Literature
The above image is from a study titled "Physiotherapists' Perceptions of Optimal Sitting and Standing Posture".
This review surveyed 544 physiotherapists in Greece to study their perceptions of optimal standing and sitting postures, and how they describe and quantify postural characteristics versus optimal posture. 97.5% of physiotherapists chose Posture 2, 4, 5, of which, nearly half (41.4%) chose Posture 2 – the lumbar spine is in lordosis, the thoracic spine is in a slight kyphosis, the pelvis, head and shoulders are in a straight line, and the chin is moderately retracted. This posture is consistent with the physiological curvature of the human spine.
Keep your back straight
You may really be "sitting on the wrong seat".
First of all, what is scientifically recognized as a "good sitting posture"
It's not just about "keeping your back straight"
Scientifically speaking, it is good that all joints and parts of the body are relatively evenly stressed, which can avoid some parts from bearing excessive weight, that is, the most labor-saving posture - professionally this is called "neutral position".
Usually the posture of raising the head and chest and tucking the abdomen can put the spine in a neutral position, and many people only remember to keep their back straight and forget the abdominal tuck action, which requires the core muscles to exert force.
Image source: Zhan Kuhailuo
Secondly, for sedentary people
Leaning slightly backward is the sitting position that puts less pressure on the lumbar spine
When people are in a long-term sitting position, the greatest pressure is the waist, scientists have done a test for lumbar intervertebral pressure, and the results have found:
Assuming 100% lumbar pressure when standing in a correct neutral position, the lumbar spine will be 140% stressed when sitting with the back and knees at a 90-degree angle, which is more stressful than a slightly backward position. Leaning forward is the most stressful of these postures.
Image source: Literature
Of course, it's not always better to lean back
At the same time as the pressure on the lower back becomes less
The pressure on the coccyx will gradually increase
So the combined body neutral position curvature
and pressure on all parts of the body
A more recommended sitting position is to lean back slightly -
This is also the most chair with a backrest
One of the reasons why it is designed to be leaning backwards
4 steps to a healthy sitting position
1
Find the ischial bones
Feel your buttocks and find two hard bones, which are our ischial tuberosity, which is where the main force is applied when seating, and it can transmit gravity downward. Thin people are easy to touch, and people with a lot of meat can sit down and feel the pressure of the two bones, and the force on both sides should be the same, not biased to one side.
2
Determine the position of the hip and knee joints
The knees and hips should be at a 90-degree right angle, with the feet flat on the ground. As for the angle of the legs, it should vary depending on the person's constitution. Remember not to overdo it, not to overdo it, and it's best to keep your feet shoulder-width apart.
3
Maintain the curve of the spine
Remember the direction of the four curves of the human spine in the picture. Feel it yourself, your upper body is upright, your waist is as far forward as possible, your chest is slightly convex, and your head is raised but your chin is slightly retracted. Adjust the position of the computer screen according to the direction of your gaze to avoid leaning over, bowing your head and other bad actions.
Image source: Zhan Kuhailuo
Due to the frequent use of mobile phones
and the needs of daily life
Most people's cervical spine is in the following condition↓↓
And here are some of the most common wrong postures, so don't make them:
Image source: Zhan Kuhailuo
Finally, a reminder to everyone
Regardless of whether the sitting posture is correct or not
Sitting for long periods of time is not beneficial
It is recommended that everyone sit for 1 hour every hour
Stand for 5-10 minutes
Source: Popular Science China, Doctor Lilac, Life Times, People's Daily Editor: Li Qian Proofreader: Yan Lin Editor: Yang Zhen