Learn more about health with this collection
The benefits of a ketogenic diet
The science behind the ketogenic diet
The potential risks of a ketogenic diet
The tendency to slump
If you tend to slump, you need to learn to lengthen your back. Use the time that you're sitting to stretch yourself against the backrest.
- Sit with your bottom well back in your chair while moving your upper body away from the backrest.
- Place your fists on the front lower border of your rib cage, then gently push back on your rib cage so as to elongate your lower back.
- Then, grab some place of your chair and make yourself taller by gently pushing the top of you away from the bottom.
- In that position, put your back against the chair's backrest. Ideally, the chair would have some grippy thing mid-back to hold you.
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Standing desks
Standing desks can be good, but it depends on how you hold your body. When the average person stands, they lock their knees back, the hips forward and arch their back.
When you stand, adopt a stance of "readiness," maintaining a little bit of spring in your knees. It takes muscular effort...
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Sleep affects your back
It is important not to lie down on your front when you sleep as this position tends to arch your back, and your neck turns 90 degrees.
Instead, try sleeping on your back or side. If you suffer from pack pain, sleep with a pillow between your knees to balance your hips.
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How we're sitting
The childhood advice of sitting up straight, shoulders back, is incorrect.
Sitting this way takes effort. We end up arching our backs by tensing up our muscles. When we tighten them, we shorten them, and that arches the back, loads the discs in the lower back, and pushes the edges of t...
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A healthier back
For a healthier back, develop the "inner corset" core strength: the group of core muscles that support your spine. Crunches are not the best exercises for this purpose as they also crunch your discs and nerves.
You should engage particular muscles deep in the abdomen and back; the...
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Related collections
Other curated ideas on this topic:
If you can't squat
- Sit in a chair, then stand back up.
- Lean you back against a wall and slide down until you're in a sitting position.
- Hold onto a countertop or the back of a chair while you do a squat.
Don't worry if you can't squat all the way to parallel. You can work on go...
The belly breath of pranayama
- Find a comfortable place to sit or lie down.
- Breathe in through your nose and fill your lungs from the bottom up, first expanding your belly, then your chest, and finally raising the collar bones.
- Pause.
- Then gently exhale from top to bottom, using your stomach mu...
Ergonomic Chairs
Here's what to look for in an ergonomic office chair:
- Lumbar support: The curve in the back of the chair should support your lower spine, following the natural curve of your lower back.
- Seat depth: Chairs that fit your body will allow you to sit comfortably with y...
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