In bed and when getting up
Even if you like and can still sleep on your stomach, this position can worsen the curvature of your lumbar spine, so it's not recommended. Try sleeping on your side with your legs slightly bent or both legs bent to reduce pressure on the intervertebral discs. When you wake up, still in the side-lying position with your knees bent, use your hands to support your body and sit up, turn over and sit on the edge of the bed, then get up again.
When dressing
Put down your stilettos for now. If the heels are too high, you have to tilt your pelvis forward to maintain balance, which excessively increases the curvature of your lumbar spine and causes lower back pain. The best option? Heels no higher than 2 to 5 centimeters.
Sitting in front of the computer
If you spend all day in front of a computer, be careful… Your lower back must be well supported in your chair, your head upright, your shoulders relaxed, and your forearms resting on the desk. Place your feet on footrests, which can reduce lumbar curvature. Take regular breaks: get up, walk around, squat with your knees apart, and relax and stretch your lower back.
While walking
Look straight ahead, extend your head towards the sky without raising your chin, and gently engage your hips and abdominal muscles as you move forward, keeping your shoulders relaxed. This way, like a model, you won't put too much pressure on your lumbar spine.
While waiting for the bus
Don't neglect your posture. If you feel your lower back sinking or your pelvis tilting forward, move one bent leg slightly forward to redistribute your weight and prevent the curvature from deepening.
When leaving the supermarket
Distribute shopping bags evenly on both sides and lift them from your shoulders instead of using the ends of your arms to carry heavy items. Also, replace the large bag you always carry on one shoulder with a properly sized crossbody bag.
When picking up things
When picking up things or making your bed, always bend both knees or place one knee in front of you. Never bend over with your legs straight, otherwise your lumbar discs will be damaged immediately. If you need to lift heavy items, bend and separate your legs, using your thigh and gluteal muscles to bear the weight, rather than your lower back.
While watching TV
Sit directly in front to avoid twisting your torso, and place a cushion for support in the lumbar region. When getting up from the sofa, be sure to place one toe slightly behind and to the side to reduce torso bending and stabilize your center of gravity.
