How to protect your spine and joints

People who are able to find correct posture in all the different activities of our daily lives save themselves a lot of time spent in medical or rehabilitation facilities. Here are some examples from various situations.

Our spine has a natural physiological curvature (cervical and lumbar lordosis, thoracic kyphosis). The structure of the skeleton and of the whole body is adapted in such a way that each portion of the spine carries its share of the load without any damage. It has one condition, however: the curvature’s form has to be physiologically protected when carrying a load. That means that we have to stretch our back, draw the stomach in, and fix all the spine’s curves. Involve the buttocks in this movement, and not the spine (the hips function as second shoulders). It is not correct to lift heavy objects while burdening the lumbar spine. An analogical example with the cervical spine: Do not bend your head towards your plate when eating, but rather bring the spoon or fork to your mouth with a movement of your arm.

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1) The one-sided, incorrect burdening of the spine occurs especially during shopping (or moving) without our knowing it. If possible, it is advisable to distribute the load evenly to both hands and bear in mind that you should keep the correct posture.

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2) Carrying children: It is best to carry them in front of the centre of your body. Fold your arms under the child’s bottom, the baby can hold on to your neck or shoulders. Never carry children on one hand on your hip! (This applies mainly to men).

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3) Lifting children: Face the child, do not stand sideways, draw in the stomach, fix the lumbar curve and bend in your hips (you can bend your knees). Unfortunately most people bend their back, which is wrong.

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4) When cleaning (especially vacuum-cleaning or wiping the floor): With the spine fixed, step a little forward with one leg, your body leaning forward slightly on the hips (not the lumbar spine!). The broom handle or the nozzle of the vacuum cleaner should be long enough so that you don’t have to bend your back.

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5) Sitting at a desk: A lot of people have sedentary jobs nowadays. We sit at a computer (at work but also at home), in cars, at a sewing machine etc. The height of the table should reflect your own stature; if need be, the chair you use should have adjustable height (it is individual for each one). Your chair should also have gentle curves in the backrest shape copying your back – i.e. it should support your lumbar lordosis and allows space for thoracic kyphosis. Do not bend your head in the cervical spine. If you can’t see too well, consult an optician but do not bend cervical spine and head too much.