How to maintain the health of the back for 20 minutes a day

When you sit at the back of the load is increased by 40% or even more, if at the same time you slouch over the table or lean back.

On the other hand, stand for long in one place is not too useful. This distributes the load evenly and overload intervertebral facet joints. And if you wear shoes with high heels, Due to which all the support falls on the ball of the foot, increasing the deflection at the back, which creates on the lumbar spine load calving.

Horizontal position - the best option for the rest of the spine and unloading, but just lie down on the couch is not enough. In order to effectively remove the stress accumulated during the day, you need to take a certain position.

Lie on the floor on your back, bend your knees and place the lower leg on the platform. You need to find a chair, cabinet, sofa, or other furniture suitable height. When you put it on its feet, the angle between the hip and thigh should reach 90 degrees.

Horizontal position will help relieve the load on the intervertebral discs, providing a respite from the relentless gravity. At the same time the position of the feet will help to eliminate the influence of hard hamstrings.

When you sit for a long time, hamstrings - the biceps muscle on the back of the thigh - become rigid and shortened. They pull for an entire back line, the pelvis moves forward, creating a flat back.

Put your feet on the platform, you do not stretch the hamstrings hard, but temporarily exclude them from the chain, so that they will not pull the pelvis forward and allow your spine to take a natural position and relax.

Hold this position for 20 minutes, and you will feel the tension leaving the muscles and fatigue. If you can not accept this position at work, get a habit of spending some time in this posture at home.