1. Use the mobile too much
1. Use the mobile too much
Tilting your head to look at your phone is similar to carrying 27 kilos of weight on your neck. Also, when using the device you throw your shoulders forward, causing greater cervical tension.
How to correct it . Use the mobile by placing it at shoulder height so as not to lower your gaze. The neck should be straight, and the shoulders, relaxed and back.
2. Take the tablet to bed
2. Take the tablet to bed
Checking your tablet or mobile with the device on your lap is the most damaging posture for the back and neck, since the tension of the neck muscles is between 3 and 5 times greater, according to a study conducted by Washington State University (USA).
How to correct it. Lie on your back and put a cushion under your knees to relax your back muscles. Elevate your head with the help of pillows.
3. A packed bag
3. A packed bag
Ideally, the weight of the bag should not exceed 10% of your body weight. If you weigh 60 kg for example, your bag should not exceed 6 kg, according to the World Health Organization (WHO).
How to correct it. To carry heavy objects, use a wide-handled, padded backpack. Hang it from both shoulders and ensure that the weight is in the center of the back and close to the body.
4. High air conditioning
4. High air conditioning
If cold air falls directly on the back, the muscles contract to retain heat and contractures and torticollis occur .
How to correct it. The key is to maintain a constant temperature. If you go shopping, take a jacket and wear it in stores where the air is very cold, as well as in public transport or the cinema. At the office, keep a shawl or jacket handy to cover your back.
5. An inappropriate bra size
5. An inappropriate bra size
If it is small, it nails and, therefore, you adopt unnatural postures that damage your back. If it is too big for you, it doesn't hold you well and you lean forward.
How to correct it. Measure the contour just below the chest. Your size is the value you get (85, 90, 95). For the cup, measure your breast through the center of the nipple and subtract the outline. This is how you will know your cup: A: 12-14 cm / B: 14-16 cm / C: 16-18 cm / D: 18-20 cm / E: 20 -22 cm.
6. Watch TV in any way
6. Watch TV in any way
Doing it on the floor or lying on the sofa leads you to adopt postures that seriously damage your spine. In addition, when you watch television lying down, you bend your neck in an unnatural position that ends up causing pain.
How to correct it. If you are very interested in the program, join to see it. If you have it as background noise but you are not paying attention to it, use a pillow, which may be the same as the one on your bed, to support your head comfortably.
7. Dress yourself up
7. Dress yourself up
If you dress standing up, you adopt forced postures for the back, especially when putting on socks and shoes.
How to correct it. Sit down, raise one leg to hip height, cross it over the opposite leg, and keep your back as straight as possible . To put on shoes, squat down with your knees bent, and to tie buckles or laces, elevate your foot on a stool.
8. Very heavy purchases
8. Very heavy purchases
The worst option is to put your purchases in bags and carry them in one hand. Better to distribute the weight between both hands. If it is a large purchase, such as food, the ideal is to use a cart, but not one that crawls.
How to correct it. Opt for a pushchair that is pushed forward and whose handle adjusts to your height so that it allows you to walk without moving your head and shoulders forward.
9. Turn around to get the toilet paper
9. Turn around to get the toilet paper
If when you take the toilet paper you are forced to bend at the waist or arch your back, it is because it is incorrectly placed. And this simple gesture can leave you nailed and on top … in a compromising situation.
How to correct it. Ideally, it should be at the height of your waist and you should only extend your arm a little to catch it. If not, cut out what you need before you sit down.
10. Working in poor lighting
10. Working in poor lighting
A poorly lit desk forces you to lean forward to see better and twist your spine.
How to correct it. Use a lamp with an adjustable head so that you can direct the beam of light to the area of the table that you need. Thus, when sitting, you will maintain a position that will allow you to have your back aligned and your knees higher than your hips.
11. Heels and platforms
11. Heels and platforms
Leave your heels for special occasions. Platforms, if they are straight, will not hurt you, but if they have a steep incline, the damage is very similar to that of high heels, and they can also cause bunions and back pain.
How to correct it. For everyday wear, wear comfortable shoes with a leather sole, rubber heel and wide toe, that support the ball of your foot. The heel should be between 2 and 4 centimeters.
There are "innocent" gestures that hurt the back. It may not hurt at the same time that you do them, but repeating them every day or keeping them over time end up harming you. And, as Dr. Mario Gestoso, from the Kovacs Foundation , explains : "For example, repetition or maintaining the same position for more than 45 minutes is not recommended because it hurts the back."
In our gallery we help you to recognize the most harmful habits so that you can correct them and prevent your back from suffering. But in addition to being aware of these errors, it is important to be aware of what makes us strain our back and remedy it. For this you can start by:
Check your mattress
- A firm foundation. But it doesn't last. The best mattress has a medium hardness. In addition, the stiffness of the mattress must be combined with that of the sofa. A common mistake is to use a plank couch with a latex mattress, and it is too hard. If you do not clarify with so much variety, check our tricks to choose the mattress that best suits your body.
- The thickness of the pillow. If you sleep on your stomach, your pillow shouldn't be more than 4 inches thick. If you do it face up, about 12 or 13 centimeters; and if you stand on your side (fetal position), about 15 centimeters.
- Good posture. According to the College of Physiotherapists of Madrid, the best posture is the fetal position, since this way your spine is horizontal and distributes tension better. Try to avoid sleeping on your stomach, since the curvature of the lumbar spine changes and forces you to keep your neck turned to breathe.
Check your feet
- A good base. Placing the foot badly on the ground can cause many back pain because it forces the posture.
- How to know. Check if when you walk you support the entire sole of the foot (toes included) and if the knees are aligned perpendicular to the ground, without rotating inward or outward.
- If you need correction. When the doctor detects a bad footprint, he may recommend the use of corrective inserts and orthotics.
And if you have low back pain, find out the cause and how to get rid of the pain fast.
