您有多少次听到有人告诉您“停止懒惰”或“直截了当？”？尽管脊柱具有自然曲率，但我们都有向前弯曲的趋势。而且，如果您已经经历了背部或脊柱疼痛和压力，那么更加意识到自己倾斜或坐着的角度可以帮助您最大程度地减少任何进一步的伤害。

这是五个生命骇客，可以通过加强和拉直脊椎来帮助改善您的姿势。

凭借我们疯狂，忙碌的生活和日程安排，找借口已成为我们正常例行的另一部分。像伸展运动一样，可能是您强制执行列表的第一件事。但是，每天早晨将几分钟的时间用于基本的例行活动可以对您的一天的生活以及您的脊椎感觉也更远。

Stretching in the morning is also a great way to wake up. After all, you’ve been on your back all night — hopefully for at least 7 to 9 hours — so your body is craving some movement. Start with a few easy shoulder rolls, and then move on to toe touches, followed by standing forward bends. End your quick routine with a full overhead stretch.

To say that we’re hooked to our smartphones would be an understatement: A recent学习发现普通人每天看起来，水龙头，刷卡或点击超过2,617次！更重要的是，这种向下运动可能会导致颈椎的超重高达60磅。

仅仅想到断开和放下手机的联系可能会引起一些恐慌，尤其是当您总是接到电话和邮件上的电话和消息时，或者正在寻找您的一个孩子给您发短信的电话。但是，每天将智能手机暂停几分钟可以有所作为。

开始缓慢，就像誓言要在通勤时间内不检查它，或者在跑步机上跑步时不接它。邀请您的一些家庭成员这样做，并在晚餐期间进行“无电话政策”。每次你don’tpick up your phone is another chance for your spine to reconnect.

It starts from the ground up. Your feet are the base for your entire body. Wearing loose or improperly fitted shoes can cause havoc on your lower back and spine.

而且不要只是想一想您在房子外面穿什么鞋子。考虑一下室内时要保持脚的东西。冬季，袜子和拖鞋在冷地板上可能很舒适，但是更具支撑性的室内鞋，例如那些带有橡胶鞋底或底部的鞋子，可能对您更有益。

因此，在摆脱您的花哨的红色高跟鞋，那些可爱的夏季人字拖，甚至是一双熟悉的古老的跑步鞋可能会立即造成困扰，但想想一双新的辅助鞋可能对您有什么影响。

一些 学习 证明投资于定制矫形器也可能是个好主意。询问您的医生或与足病医生约会，讨论哪种选择最适合您和您的脊椎。

It’s no secret that we spend the majority of our days sitting. From driving to work to sitting in meetings to grabbing lunch with friends to unwinding in front of the TV, sitting has become our natural tendency. Breaking this habit can be challenging, but setting a reminder on your smartphone may give you the nudge to get up more frequently throughout the day.

Not only does how long we sit impact our spinal health, but how we sit impacts it too. Here are some pointers and reminders for good sitting posture:

  • 向后压在椅子上，下面一直到椅子折痕。
  • 确保您的体重分配均匀，并且您不会倾斜或倾斜到一侧。
  • 保持脚平放在地板上，避免腿部。

How often do you notice your breath? Unless you’re a devout yogi or meditator, the answer is probably rarely. How deeply you breathe and how straight your spine stands are more connected than you might think. When you’re sitting or slouching, your diaphragm is constricted. This puts pressure on your chest as you inhale and exhale. But when you’re standing, you’re able to breathe through the diaphragm, lengthening and expanding the spine and allowing the upper and lower back to expand.

Deeper breathing is important for not only your spine, but also your overall well-being.研究shows that it can help you feel more relaxed, reduce stress, and focus on the positive things in life. So go ahead and give it a try: Inhale, hold, and then exhale.